0:02 This is Brent, President of B2C Fitness, and we're talking about upper body, 0:07 static ,self-administered release techniques. In this video we're going to 0:11 go after a muscle that requires a little bit of special know-how, a little bit of 0:13 special equipment, that's our subscapularis, a nasty muscle that has a 0:18 tendency to get very tight, develop a lot of trigger points in those people with 0:21 upper body dysfunction. The first thing we're going to need is one of these 0:25 puppies, this is a back knobber II. Very similar to a theracane, only a little wider 0:32 in profile, so that we can kind of work over the chest. You'll find that the back 0:37 knobber, with a very narrow width there, makes this technique in particular a 0:43 little tough. So, the first thing we need to do to get at the subscapularis, a 0:48 little anatomy lesson here, the subscapularis is on the front, or 0:52 anterior side of the scapula. That's generally the side of the scapula that is 0:56 stuck between the scapula and ribs. That's where our subscapularis lies. So, in 1:02 order to get the subscapularis to present itself, we're going to need to 1:05 upwardly rotate, and abduct, or protract the scapula. The easiest way to do that 1:11 is just have yourself bring your arm up into this position, okay. So I have Laura 1:20 here just kind of putting her hand behind her head, and now I can get to this 1:24 distal part, the outer part of the subscapularis. Now, Laura's going to use 1:31 her other hand to take the end of this back knobber II, and kind of place in 1:38 that armpit area. She wants to create a force that's both this way in direction, 1:42 as well as down, because once again, we're trying to get in between the ribs and 1:46 the scapula, as well as apply pressure down into the scapula if we find a 1:52 trigger point. So she's going to kind of search around there until she finds 1:57 something. It might be easier for her to start in this position with that muscle 2:01 kind of bunched up and shortened in a relaxed position. Once she finds a spot, 2:06 she then can go ahead and put the subscapularis back into a stretch 2:10 position. Now, just one note of caution here, 2:13 this is a very sensitive area of the body. There are a lot of nerves that go 2:18 through this area. There're some sensory nerves in this area, as well as our most 2:24 lateral fibers of the lower subscapular nerve, a long thoracic nerve, and our 2:28 thoracodorsal nerve could all present themselves out this far. If you feel any sort of 2:33 burning, tingling, numbing, find a new spot. You know, I don't think anybody is going 2:39 to do any damage with this back knobber II, as long as they don't wrench it into 2:43 their axilla there, but if you do happen to feel any of those nerve sensations, 2:49 just go ahead and move, find another trigger point, find another area of 2:54 tenderness, and then go ahead and hold there. Now, for subscapularis static 2:59 release it's the same protocol we use for all static release techniques. That's 3:03 going to be 30 seconds to 2 minutes, statically holding, once again not 3:08 rubbing back and forth, until we feel a release. Hope you enjoy this 3:12 technique, I hope it improves the way you move and feel while 3:16 you're working out and that you enjoyed this video. Thank you.
