Okay so,
I positioned Meghan to do the supraspinatus and we're going to do some of the other
rotator cuff in a minute. But supraspinatus,
to stretch it,
bring it behind
the individual's back. And to contract it,
you contract in this position, it's probably the best position.
So what I'm going to do is I'm going to push in that direction
and
Meghan's going to resist my movement. Ready? One two three four
five six, relax.
And I'm just going to change your position.
Again. One two three four
five six, relax.
And one more time. One
two
three four
five six, relax. And I'm going to do a new stretch.
Comfortable there? >>Yep. >>Great.
So now we're going to do
the pec major.
But we're going to do it in three different planes. So I'm going to demonstrate
one specific, but I'm going to show you you can do it in three different
positions.
This would be the upper pecs.
This would be the middle pecs.
And this would be the lower pecs. We're going to pick the lower pecs to do. Okay? So I'm going to take Meghan to a stretch here,
I feel a little resistance there and I'm going to push down towards the floor and she's going to meet my
resistance.
Ready? >>Yeah.
>>One two
three four five six, relax.
A little bit more of a stretch. Again. One
two three
four five six, relax.
A little bit more of a stretch and one more time. One two three four five
six, relax.
And then take it to a new length.
And I often like to leave this for thirty seconds because the pecs often have a
lot of connective tissue restrictions.
Great.
So, an alternate position to do triceps is up
in this position here where you can have the person push toward you or extend their arm
out this direction.
But we're going to do the deltoid now. So what we're going to do is,
the thing about the deltoid, it's hard to do the deltoid well. For the posterior aspect
of the deltoid you bring, you abduct the arm across the body.
And for the anterior aspect you put the arm behind the body and do it. Though we're just going to
show you how to do the deltoid generally.
So I'm going to bring her arm across her body to this point here, which does the
posterior and the medial to some degree,
but not much the anterior. However, I'm going to hold here and I'm going to push in this
direction and ask her to meet my resistance. Ready? One two
three four five
six, relax.
Take it a little further. Again. One two three four five
six, relax.
A little bit further and one more time. One two three four five
six, relax.
And take it to a new length. Great.
So we're going to do the lats. So to stretch the lats they're over top of her head.
And to do autogenic I'm going to have her,
I'm going to be pushing this direction, she's going to be moving in this direction.
And, okay, I feel a little resistance here.
I'm going to hold here.
Meet my resistance. One two
three
four five six, relax.
A little bit more of a stretch. You're comfortable? >>Yeah. >>One two
three four
five six, relax.
A little bit more and more time. One two three four
five six, relax and a new stretch.
Perfect. Okay.
So we're going to do autogenic with the biceps here.
So I'm going to take
her arm out into an extension,
and say that that point right there it becomes a little taut.
I'm going to ask her to
pull so her wrist is going towards her
and she's going to meet my resistance, so ready? One two three four
five six, relax.
Take a little bit more. Again. One two three
four five six, relax.
And a little bit more of a stretch. Again. One two three four five
six, relax. And then take it to a new length.
So while we're here we're going to do the triceps as well. So I'm going to stretch,
feel the stretch right there on the triceps,
feeling resistance right there. So I'm going to push towards her, push my hand
towards her shoulder
and ask her to meet my resistance. Ready? One two three four
five six, relax. Good, a little bit more. One two three four
five six, relax. And a little bit more of a stretch. Again. One two three four
five six, relax. And then take it to a new length. Great.
So we're going to do the extension muscles of the forearm.
I'm going to do autogenic and reciprocal just to give you an example of autogenic
and reciprocal at the wrist.
So what I'm going to do, autogenic first. I'm going to take Meghan's wrist and
put it into a flex position
to elongate the extensors.
And I'm going to push
in this direction,
more into flexion
and she's going to resist that. Ready? One two three four
five six, relax. And a little bit more of a stretch.
Again. One
two three four
five six, relax.
A little bit more of a stretch. One more time. One two three four
five six, relax. More of a stretch. Great.
And so here I'm going to do
reciprocal, so I'm going to take her into a bit of a stretch
and now I'm going to contract the flexor muscles
on the anterior surface of the forearm,
this surface here. So I'm going to take her to a stretch,
reciprocal position, so I'm going to pull towards me. I'm going to pull up this way towards me.
Meet my resistance. One two three four
five six, relax.
Do a little bit more of a stretch. Again. One
two three four
five six, relax.
A little bit more of a stretch. One more time. One two three four
five six, relax.
And then a full stretch.
Great, thank you.