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This is Brent, President of B2C Fitness,
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and in this video we're doing anterior
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or our short adductor complex, active stretch. So, if we're doing active
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stretching I'm going to assume that you've already done your release techniques, as
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well as your static stretching, to return a short overactive muscle back to it's
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optimal length. Active stretching, now we're working on returning optimal
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reciprocal inhibition, as well as working on end range strength, or the end range
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strength for our functional antagonist, which in this case is going to be our glute
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complex. I'm going to have Leanne come out and help me demonstrate this exercise. Now, often
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active stretches are no different than our static stretching techniques, we're
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just using a contraction of our functional antagonist. This technique is
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a perfect example. She's going to adopt the same position that we used for a
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static anterior adductor stretch. She's going to go to this sumo stance,
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she's then, for whatever side she's going to stretch, she's going to take a little
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step back with that leg, our adductors are a little bit of hip flexors, so we
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want to go to into hip extension just a little bit. This foot is lined up with that
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heel. Now, we're going to get her glute complex involved to make this an active
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stretch by having Leanne posteriorly pelvic tilt, and then shift away from the
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side that she's stretching, contracting her glute complex as hard as she possibly
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can. As you can see, Leanne here has what I like to call the gluteus
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medius position. A lot of people will put their hands on their hips, if you have
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them just shift down a little bit so that their thumb palpates their
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gluteus medius, it will help them feel that contraction of that muscle that we need them to
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contract. So Leanne's going to posteriorly tilt, shift away, squeeze her glute complex as
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hard as she can. You can use, like, resistance sidestepping, the
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same mechanics, same muscles should be working, you can use that dollar bill queue
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that I've used before, "squeeze your cheeks together like you're holding a dollar bill
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between your cheeks," whatever it takes to get them squeezing their glutes, and, of
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course, they should feel a nice increase, a nice stretch in those anterior
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adductors. You feel that Leanne? -I feel it! Good. Now, she's going to do 10 to 15 repetitions,
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holding each repetition for 2 to 5 seconds. I'm going to have Leanne do a side
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view for you, so you can see another angle here. So once again, she adopts
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a sumo leg position, she then moves one foot back, the side that she's stretching,
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our adductors are hip flexors so we're going to go into slight hip extension, I'm going to
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have her turn her feet so they're both facing forward. Draw in,
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posterior tilt, and shift away from the side she's stretching. So shift, squeezing her glute, good.
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Once again, holding 2 to 5 seconds for 10 to 15 repetitions. She should feel
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some sort of increase in extensibility by the end of those 10 to 15 repetitions,
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and you guys should see some sort of change in the quality of their movement
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if you've assessed, chosen this exercise appropriately, and of course, done so with
