Rectus Femoris Dynamic Release a.k.a. Pin and Stretch (Self-administered)

Rectus Femoris Dynamic Release a.k.a. Pin and Stretch (Self-administered)


This is Brent of the Brookbush Institute, and
in this video we’re doing some advanced self-administered release techniques.
We’re going to do active release, or pin and stretch techniques. In this video
we’re going to do the rectus femoris, a muscle that has a propensity towards
over activity in those individuals with an anterior pelvic tilt. Some of those
individuals with an excessive forward lean, some individuals with knees bow out.
As well as those with knee dysfunction. I’m going to have my friend Melissa come out,
she’s going to help me demonstrate this exercise. Now what she’s going to do is
she’s going to start with the trigger point roll here. I do happen to like
these trigger point rolls. You guys might have noticed those foam rolls as you get
better, they get softer. The trigger point roll has a super hard core, which means
as you soften up the foam it actually gets harder, which is is quite nice. So
I’m going to have Melissa go ahead and get down on that, now she’s going to
search her entire rectus femoris from hip to knee, and look for the most tender
point. This starts just like static release
techniques right, the only difference is this time once
she finds that point of tenderness, we’re going to assume that that is a point of
adhesion. That adhesion I want you to roll off of by going just distal to that
adhesion, or just closer to your knee. So if this is the adhesion, and this was the
foam roll, you’re now coming here; and what Melissa’s going to do is, she’s
going to start bending her leg, which tries to work on pulling that
muscle tissue. Right, pulling that muscle tissue through the adhesive tissue
that’s been bound up at that point. So now we actually have a little bit of
fascial glide happening. You do need to use something that is long and flat
alright, because we got to create a block to that adhesion. I’m basically trying to
get the muscle, right as the muscle lengthens around her knee this way, it
pulls the adhesion up to the foam roll, and then the muscle fiber keeps going,
pulling the adhesion away from that fiber. Now if I wanted to be
really mean to Melissa, what I’m going to do is I’m going to
decrease the surface area. But I don’t want to do that by decreasing the
surface area widthwise, we still need something that’s going to block that
adhesive point. So we need to decrease the surface area this way. You guys have
seen some other videos where I use a softball, this would not be a case where
the softball would work, because if we go to a round object that adhesion is going
to hit the round object, and then just go around it. So we’re going to go to something like a quad baller from trigger point here, which as you guys can
see much much smaller diameter. Alright so this is going to be a lot more
pressure per square inch, which might help us get to some deeper adhesions as well as probably being a little bit
more painful for Melissa. I think she found a spot, we’re gonna assume that’s
the same spot that she found before. She’s going to go just distal to it, so
that when she pulls the muscle around her knee she’s pulling the adhesion up
to the quad baller, and then the muscle fiber hopefully keeps pulling through,
and we pull that scar tissue away and increase extensibility. Of course after doing this technique I
would want to reassess, and hopefully we see a reduction in her anterior pelvic
tilt, or excessive forward lean, or knees bow out, or some of that knee
dysfunction that she came in with. How’s that feeling?
Yeah so guys the protocol for this is 12 to 15 repetitions, you’re doing 2 to 5
second holds at the top. It’s actually a very similar protocol to active
stretching. I’m assuming that if you’re watching this video you’ve already seen
the static release video for the anterior thigh or rectus femoris. I would
always start with static release techniques, start toning down those
trigger points, and then I’d switch to something more intense, like these active
release/pin and stretch techniques. I hope you guys enjoyed this video. I
look forward to hearing what outcomes you guys got.

23 Replies to “Rectus Femoris Dynamic Release a.k.a. Pin and Stretch (Self-administered)”

  1. thanks Brent! So odd I commented about if pin and stretch and active release where the same yesterday on your older rec gem video and a few hours later you made this lol! thank you very much! re the quad roller would you only recommend them if someone can manage the intensity? obviously we don't want to cause excessive pain. thanks again

  2. Are you concerned that bracing your torso up on your elbows causes your RF to contract, thus not allowing the target muscle to fully relax while rolling it? Wouldn't any foam rolling technique be optimized if the tissues were completely relaxed?

  3. Hi, is such release, equivalent or an ok substitute to a stretch ( lunge etc) ? I ask because I have massive problems getting a good stretch.

  4. This material is awesome. I'm subscribing to the Brookbush Institute web page today! I hope you all have much success in your endeavors.

  5. hi brent… I was 512 pounds…bed redden from a bad accident…back kills me everyday but because of being in bed for over a year n 2 years of lil activities I've been doing research n dieting of 1000 calories a day…with egg whites for breakfast n chicken n broil veggies for lunch…since January 6th went I saw my Dr she told me Jeff your over 500 pounds my blood pressure was 226/120 if you don't change ull die soon… well I'm a single father n love my son's n I'm able to walk again…well sort of…. my knees n thighs hurt so bad wen I walk but every day I still try… well today I'm 413lbs n trying to get in shape…my goal is to lost another 120 pounds…I'm 6'3" n currently swimming 5 days a week n trying to walk…but da pain in my knees n thighs is crazy n my Dr said my knees were good…I'm free up have any advice or could contact me if would really appreciate it…I'm tired of being in pain n if I can't walk I'm afraid that I'll fail… n I'm know it has to do with rectus area… thank you for your time.

  6. I bought a foam rolled and I'm going to a physical therapist… and I'm currently 388… lost over 120 pounds in less than 4 months… I'm fighting

  7. 120 more to go… also my back is messed up n I walk pigeon yield now… any advice?…trying to get back to normal.

  8. sounds good I'll contact you but first more weight… I eat under 1000 calories a day and swin hour to a hour and a half a day…low impact but great cardio..

  9. Hi Brent,just wondering, when I do any of your pin and stretch techniques, when is the best time to do prior to a competition event.   Do I do them prior to the sporting event?  after? a day before to give it a rest? 2 says before? etc.  Also, can it be done on a dailyt basis over the same muscles or do they need time to recooperate?

  10. How often can this be done with positive results? Is this similar to or the same as myofascial release? I tore my ACL and am now back in sports but have pulled my quad on the same leg as my ACL repaired leg several times now. Do you think it could be due to muscle atrophy due to the surgery and downtime? Trying to figure out how to stay healthy. Thanks for your help. Great video.

  11. I run track and when I was starting a 100m I step on the ground and got a sharp pain in both my thighs and later on found out I have this injury how long does it take to recover from this type of injury?

  12. Hi Brent. Thank you for the informative video. Would you kindly help me figure out what to do with a chronic RF(Rectus Femoris) pain.
    I got an injury on the upper insertion of RF near the hip from playing soccer a while back. I have used anti-inflammatory as per doctors advice and treatment and so far the pain/inflammation is handled. However i still feel some sort of discomfort of muscle tightness (a little painful) when i bend my torso towards my right leg(injured side) while seated. Am still giving the injury a rest without engaging it in any physical exercise. Please help me understand what i can do to improve my situation am kinda missing the gym.. Thanks

  13. Brent after doing these exerciser should I use ice pack or heating pad? My left Rectus Femoris is very sore. I can feel it just by pressing with my thumb just below my waist.

Leave a Reply

Your email address will not be published. Required fields are marked *