00:00:0200:00:07
This is Brent, President of B2C Fitness,
00:00:0200:00:07
and we're talking about upper body,
00:00:0700:00:11
static ,self-administered release techniques. In this video we're going to
00:00:1100:00:13
go after a muscle that requires a little bit of special know-how, a little bit of
00:00:1300:00:18
special equipment, that's our subscapularis, a nasty muscle that has a
00:00:1800:00:21
tendency to get very tight, develop a lot of trigger points in those people with
00:00:2100:00:25
upper body dysfunction. The first thing we're going to need is one of these
00:00:2500:00:32
puppies, this is a back knobber II. Very similar to a theracane, only a little wider
00:00:3200:00:37
in profile, so that we can kind of work over the chest. You'll find that the back
00:00:3700:00:43
knobber, with a very narrow width there, makes this technique in particular a
00:00:4300:00:48
little tough. So, the first thing we need to do to get at the subscapularis, a
00:00:4800:00:52
little anatomy lesson here, the subscapularis is on the front, or
00:00:5200:00:56
anterior side of the scapula. That's generally the side of the scapula that is
00:00:5600:01:02
stuck between the scapula and ribs. That's where our subscapularis lies. So, in
00:01:0200:01:05
order to get the subscapularis to present itself, we're going to need to
00:01:0500:01:11
upwardly rotate, and abduct, or protract the scapula. The easiest way to do that
00:01:1100:01:20
is just have yourself bring your arm up into this position, okay. So I have Laura
00:01:2000:01:24
here just kind of putting her hand behind her head, and now I can get to this
00:01:2400:01:31
distal part, the outer part of the subscapularis. Now, Laura's going to use
00:01:3100:01:38
her other hand to take the end of this back knobber II, and kind of place in
00:01:3800:01:42
that armpit area. She wants to create a force that's both this way in direction,
00:01:4200:01:46
as well as down, because once again, we're trying to get in between the ribs and
00:01:4600:01:52
the scapula, as well as apply pressure down into the scapula if we find a
00:01:5200:01:57
trigger point. So she's going to kind of search around there until she finds
00:01:5700:02:01
something. It might be easier for her to start in this position with that muscle
00:02:0100:02:06
kind of bunched up and shortened in a relaxed position. Once she finds a spot,
00:02:0600:02:10
she then can go ahead and put the subscapularis back into a stretch
00:02:1000:02:13
position. Now, just one note of caution here,
00:02:1300:02:18
this is a very sensitive area of the body. There are a lot of nerves that go
00:02:1800:02:24
through this area. There're some sensory nerves in this area, as well as our most
00:02:2400:02:28
lateral fibers of the lower subscapular nerve, a long thoracic nerve, and our
00:02:2800:02:33
thoracodorsal nerve could all present themselves out this far. If you feel any sort of
00:02:3300:02:39
burning, tingling, numbing, find a new spot. You know, I don't think anybody is going
00:02:3900:02:43
to do any damage with this back knobber II, as long as they don't wrench it into
00:02:4300:02:49
their axilla there, but if you do happen to feel any of those nerve sensations,
00:02:4900:02:54
just go ahead and move, find another trigger point, find another area of
00:02:5400:02:59
tenderness, and then go ahead and hold there. Now, for subscapularis static
00:02:5900:03:03
release it's the same protocol we use for all static release techniques. That's
00:03:0300:03:08
going to be 30 seconds to 2 minutes, statically holding, once again not
00:03:0800:03:12
rubbing back and forth, until we feel a release. Hope you enjoy this
00:03:1200:03:16
technique, I hope it improves the way you move and feel while
