Hi, my name is Anthony Baron Kirk, we'll be talking about the upper cross syndrome and the stretch associated with our first technique, femoraline for the underarm. So we've covered the underarm with the femoral, deactivate that area, we're going to think about stretching the chest, most specifically the pectorals minor coming across. So part of this issue of course again, reminding us that this forward rolling position, upper cross, largely associated with a pull of the shoulder cuff, or the rotator cuff, or the shoulder mechanism. So this pectorals minor pulling it forward, very simple stretch if done appropriately. So this basic position, I like to call the four stance, or the horse stance, four point, hands, knees, basic position that we do lots of stretches, and core activation exercises from. So in this position, getting in this basic four point stance, with our arm at a 90 degree angle, you'll see also my hand will begin to externally rotate. So again we're trying to alleviate this over internal rotation, trying to bring ourselves back. So a slight external rotation, my arm creates a 90, don't press into the ball, think instead of pulling the shoulder blades together on the back, drawing the core muscularity in on an exhale; pretty easy to feel this stretch once you feel it, holding 30 to 60 seconds, continuously breathing, inhaling into the stomach, and exhaling to draw in the core muscle muscularity, and to stretch the chest. So we will switch to the right side. Just a quick note on how to lengthen and deepen the stretch; the more you activate your core, and the more you keep your gluteal muscles tight, giving it firm foundation is very key in promoting a good stretch. Also you want to think a very good position for the body, so I'm trying to keep my spine very neutral, make sense then to stretch an area out to promote this neutrality within the spine. So with your arm up, slight rotation; again finding the stretch without pushing into the ball, the key is the majority of my weight is here on my left hand and on my knees. Then I will find it, I will feel the stretch, I will breathe into the stretch and hold for 30 to 60 seconds. Take a note of how I get into this stretch, I always want to feel the position of my body first, engaging my core muscles, keeping my hand in a firm position, bringing my right arm to this 90 degree angle, and slightly rotating my right thumb to the outside. Then I will find that stretch, feel it, and breathe into the stretch.
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