00:00:0300:00:07
This is Brent, President of B2C Fitness and
00:00:0300:00:07
we're talking about more static
00:00:0700:00:11
self-administered release techniques. This time we're going to get a little
00:00:1100:00:13
bit more accurate with a technique that's very common.
00:00:1300:00:18
Usually this was referred to as a latissimus dorsi static release technique
00:00:1800:00:23
with a foam roll. We're actually going to call it a teres major static release
00:00:2300:00:26
technique, and I'm going to show you how to be a little bit more specific if
00:00:2600:00:29
you do have latissimus dorsi trigger points. I'm going to have my friend, Laura,
00:00:2900:00:36
come out and help me out here. First, just a little anatomy lesson. So, when we do
00:00:3600:00:40
this technique, and you will see in just in a second, she's going to be on her side
00:00:4000:00:47
foam rolling the lateral portion of her scapula, her shoulder blade. Now, your lat,
00:00:4700:00:52
however, runs primarily on your back, from thoracolumbar fascia, all the
00:00:5200:00:56
way up into the front part of your humerus. There is a small insertion here
00:00:5600:01:01
at the bottom angle of the scapula, but if we're doing this lateral border, the
00:01:0100:01:05
biggest tissue, the most tissue that we affect is probably to be the teres major.
00:01:0500:01:11
Now, that's not a problem. The teres major is also indicated as short and tight in
00:01:1100:01:15
our predictive models of upper-body dysfunction. So, whether you're doing
00:01:1500:01:20
teres major, or lat, as far as affecting posture, affecting movement,
00:01:2000:01:23
improving the quality of our movement, you're still a good shape either way,
00:01:2300:01:27
however, we might need to add another technique to ensure that we're getting
00:01:2700:01:31
the primary point of which we're going to get latissimus dorsi
00:01:3100:01:33
trigger points, which is going to be right in the middle of that belly of that
00:01:3300:01:39
muscle, just below the inferior angles of the scapula. So, I'm going to have Laura here
00:01:3900:01:44
get into a better position. She's just going to lay on her side in a comfortable
00:01:4400:01:50
position, usually knees bent so you're nice and stable. She's going to get that
00:01:5000:01:56
foam roll right underneath her scapula there. Good. She's then going to
00:01:5600:02:02
roll along the entire border of her scapula and look for the most tender point.
00:02:0200:02:06
-Got it! Alright, once she has, it once she's found that point, I'm going to make sure she's
00:02:0600:02:10
relaxed, so her legs are relaxed, she's using this arm which is the arm she's
00:02:1000:02:14
not foam rolling to stabilize herself. This arm should be limp. We don't want
00:02:1400:02:18
this muscle active, because that will definitely cause muscle guarding. That
00:02:1800:02:21
will definitely cause that muscle to contract, and then we won't be able to release
00:02:2100:02:25
that trigger point. Now, she's going to hold that position for 30 seconds to 2
00:02:2500:02:29
minutes, or until she gets a release. Don't roll back and forth, you're just
00:02:2900:02:32
going to excite those pain receptors, possibly make trigger points worse. We
00:02:3200:02:37
want to make sure we hold on that most sensitive point until it goes away. Now,
00:02:3700:02:42
like I said, this is teres major, an internal rotator, also a tight muscle, but
00:02:4200:02:46
lats are indicated too, so we need something a little bit more specific for
00:02:4600:02:51
her latissimus dorsi. I'm sure you have done this technique as well. I'm
00:02:5100:02:54
going to have a roll over on her back, she's going to
00:02:5700:03:04
put her hands behind her head, she's going to keep her butt on the ground. Make
00:03:0400:03:08
sure she stays drawn-in. She's going to go up and down the length of her
00:03:0800:03:12
thoracic spine there. Now, you could have trigger points in your rhomboids and
00:03:1200:03:16
those little muscles right around the thoracic spine that might cause some
00:03:1600:03:20
pain, but what we're looking for right now is specifically those trigger points
00:03:2000:03:25
that are going to be lateral to her spine, just underneath her scapula.
00:03:2500:03:30
She's found them. Hopefully she's not guarding, you want to make sure people
00:03:3000:03:34
can still breathe. If you need to you can put a medicine ball underneath their
00:03:3400:03:37
head for support, just so that they don't have so much pressure back over the
00:03:3700:03:42
foam roll, and once again, she's going to hold this position for 30 seconds to 2
00:03:4200:03:48
minutes, or until she feels a release, a reduction in discomfort, in those trigger
00:03:4800:03:51
points. So there you go, that's the static release techniques for both the
00:03:5100:03:57
teres major, as well as a more accurate way to do our latissimus dorsi