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This is Brent of the Brookbush Institute, and
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in this video we're going over more
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advanced self-administered release techniques. In this particular video
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we're going to go over vastus lateralis pin and stretch, or vastus lateralis
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active release. I'm going to have my friend Melissa come out, she's going to
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help me demonstrate. Now what Melissa is going to do is she's going to take one
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of these trigger point rollers here, and she's going to roll up and down her
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vastus lateralis, which is the area on the side of her thigh from her greater
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trochanter. That big bump just lateral to your hip all the way down to your knee.
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Can you find the most tender point?
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Yeah all right, go ahead and get down on your elbow, make sure that your kind
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of straightened out here, and people have a tendency to turn into little cashews
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on this technique. Make sure that their form is still pretty good. Now if
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this was a static release technique she'd be done. She would have
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found the tender spot, she's in good form we would just wait for that release
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technique to diminish in tenderness. And I'm going to assume that if you're
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watching this video you've already done that static technique, but now we're
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going to move on, we're going to progress. So I'm going to have her roll up just a
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little bit this way. This is going to move that foam roll from on the trigger
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point. Which we're also going to assume is the adhesive point, to just distal that
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adhesive point. And now the fun part, I'm going to have Melissa flex her knee.
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And what's that literally is doing, is it's taking her muscle fibers and
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shearing them past the tissue that's being blocked by the foam roll. So we're
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actually getting some fascial shear here, which we're hoping is breaking up some
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of this adhesive tissue and improving extensibility. Now the protocol for this
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is very similar to active stretching. She can do 2-5 second holds at the top here,
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and we're going to do 10 to 15 repetitions. Once you've done 10 to 15
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repetitions she can go ahead and move on to the other side, or potentially move on
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to another adhesive point within the same muscle. Now if I wanted to progress
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this even further I can't just go to a smaller object, you guys have seen other
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videos where I've done static release techniques with a medicine ball or a
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softball. We do want to decrease surface area, but we can't decrease surface area
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in width. If we decrease this way, there's a chance that that adhesive tissue that
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we were trying to block with the trigger point roll here, would then become well,
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not a block, the adhesive tissue would just kind of go around something like a
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softball. So we need something that's smaller in diameter this way, but not
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this way, and that's where this guy comes in. This is a quad baller from trigger
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point, and as you guys can see it's it's a dowel wrapped with some padding. It's
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pretty tough, pretty small surface area, but it still has that width we need to
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make sure we block that adhesive tissue.
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Melissa is going to demonstrate and wince as she does this. Make sure you
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guys aren't throwing this at clients, first time clients, people who've never
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foam rolled before. These are advanced techniques. They do tend to be quite a
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bit more tender than the static release techniques with like a soft foam roll. You
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found it, good. Once she's found that spot, once again we're gonna go just distal to
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that spot. So she's got to roll up just a little bit, make sure she's just off the
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point and she's right here. So she's braced up against that adhesive tissue,
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and then she can go ahead and flex her knee 10 to 15 times, 2 to 5 second holds,
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nice slow tempo. A good point to make here guys is with all foam roll and
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self-administered release techniques, the role or object doesn't move, you might
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for these active release techniques, and static release techniques nothing
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moves. But it's not the foam roll that rolls up and down, or the quad baller
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that rolls up and down, and the trigger point roller that rolls up and down.
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that's probably not going to do much to increase our extensibility. There's
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really no good model to show that that would affect tissues in a way that would
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be beneficial. This on the other hand, shearing fascial tissue that has the
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potential to increase extensibility, increase performance by reducing
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restrictions. Things that could be leaking some of the potential
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performance we already have. I hope you guys enjoy this technique as much as you
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can. It is fairly aggressive. You need to be careful who you give this to, but for
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an advanced athlete like Melissa here, where we're trying to get every ounce
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out of her performance, definitely worth a shot. I look forward to hearing from
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you guys on the outcomes you got from this technique. Thank you.