all right so now let's go ahead and talk about the glute and low back stretch very crucial stretch for us when it comes to creating amazing results for our clients so first when we begin this stretch what we want to think about is the distance between us and the client when it comes to how far off the table they are okay so what we want to do is you want to slide the client over to the edge of the table you can use your hands as a parameter almost like a out of bounds line right here so she's going to slide over until she hits my hand right there perfect okay if their arm is falling off the table you can just put it nice and gently just onto their core just like so all right and what I'm going to do is I'm going to secure above the heel secure behind the knee and then I'm going to lift up into position okay we're going to end up with a neutral grip just like so all right and then I'm going to be in a half knel position that means I have one knee on the table one foot off of the table okay thinking about my shoulders align perfectly with hers okay and this knee for mine should be in front of of my hip and not directly underneath it's going to bring me up too high and and it's going to require me to be hunched over okay so out in front and then using the base of my palm remember anytime that we create stabilization for the client we want to avoid the fingers want to use the base of the Palm it's going to be more comfortable and it's going to reduce strain in your wrist and your forearm okay so once now we're in that perfect position I have a neutral spine I'm ready to begin the stretch so before we begin I'm thinking about traction through the crease of the knee opposite positional Direction with the stabilization Palm okay she's going to take a deep breath in and all I'm doing is falling into the stretch okay so try not to press out with your working arm all we have to do is just fall forward with the entire structure of my body to thus create the stretch all right and while we're there we're going to make sure cing the clients to breathe we're going to ensure her foot is perfectly flat on my body too as well okay we don't want to be inverted or inted there and that'll allow me to really create strong transfer of energy and then really Target the glute in the low back in this stretch okay so once we talk about the PNF for this stretch what we're going to do is have her use her foot to press back into me okay so we always want to let them know where they're going to press what they're going to use to press and how long will they press for all right so we're only going to go over one PNF for this practice Okay so what I'm going to do is Q Natalie here take a breath in and when she go ahead and press into my chest for three two one and she's going to relax okay and then now before I continue deeper I'm going to let her know all right so we can take a deep breath in and then we're going to go a little bit deeper to find that new range and then depending on you and the client it'll be somewhere between a tent scale of 5 to 7 out of 10 and then once you fall forward to find that new ring range make sure you keep an eye out to understand exactly where we should end and then we'll hold that for 20 seconds to finish the stretch before exiting all right so as you come out we'll support the back of the knee come out give a little Shake remember you can always give strong friction all right from the lateral side we're entering there to dissipate some intensity in the muscle drop and then now we'll go into the next stretch all right now to go into the kneel hamstring stretch okay one of our bread and butter stretches as a flexologist really crucial for such a large muscle group like the hamstring all right so first we're going to grab the working leg okay in a comfortable position just above the heel as we travel onto the table I'm going to think about first setting up in a nice wide base okay so for my lead foot I want that to be placed just outside her greater choke cancer that's a fair sort of visual Landmark that you can use to make sure you're in a good position in a very Universal starting position okay and then what I'm going to do is just drop her leg to my opposite hip which allow me to reach over to pre-rotate her hips okay remember the pre-rotation of the hips is absolutely crucial to make sure we get the maximum distance of travel for the stretch and that we get the most efficient impact so we're going to go ahead and tap of here to lift up and then we're going to rotate whenever we rotate the hips one pushes one pulls up to make a nice nice and easy okay so once that's locked in position looks great I'm going to get ready to think about starting the stretch okay so once again when it comes to a wide base anytime we're in a kneel position wants our lead foot to be in front of our lead knee so what we'd avoid would be something like this okay so that's going to put too much strain on my toe which will require me to have to flex and contract my calf muscle okay and that will cause the strain over time so get that out nice in front with all going to allow us to do is the maximum travel in the stretch which will require me to adjust Less on the back end okay so now we're getting ready to start the stretch I know it might look like I don't have enough room to actually stack my bones here remember stacking the bones is crucial here what I can do is either lean back onto my heel and then stack bring the hips forward just like so or what I can do I I can lean back here to straighten and then come forward just like so okay remember when we're thinking about any stretch especially in the lower body stretches the three points of contact are absolutely crucial so in this stretch we have one hooked underneath the heel creating upward traction point two just above the patella okay we're just holding it back we don't want this to be too strenuous on your hand and then three which is your foot against the outside of the leg right there okay get it nice and snug to make sure that we're preventing the hips from sliding out from underneath each other okay CU that'll make sure she feels really secure and that she gets the maximum travel of the stretch uh from the beginning to the end so as we travel forward my bones are stacked I have my three points of contact of a wide base that's going to look great I'm going to travel her foot towards her midline okay we don't want to let the foot travel outside the L line of her body that's where it will feel very heavy for us okay once gravitational pull start taking it to the outside of her body now we have to actively control that so when you travel towards the midline not only you get more density and surface area of the stretch for the muscle but it'll be easier for us to control that okay so let's say once everything is all set up nicely and I've held it for that initial static sequence I'm going to cue her to use her heel to press back into my palm for 5 seconds okay so let's go ahead now you can press back into my palm for five 4 3 2 one perfect and then cue them to relax okay and remember we do not want to continue traveling into the stretch without their knowledge so now we're going to go ahead and take a little bit deeper let's take a deep breath in and then you let me know once we reach that new perfect level of tension and my hips are coming forward to create that stretch my shoulders are not dropping down like so okay nice tall neutral spine remember is crucial for every stretch okay another very important thing to remember for the stretch is that we do not want to use our hands to grip the heels or the foot okay that's going to cause more strain on your wrist and forearm than you need to what we want to do is just the base of our Palm as almost a portal of energy transfer here okay so I'd be able to take her like this without using my other hand of course we'll always have three points of contact but we want to have that level of control when it comes to the heel okay and then now once I've held it for that finishing sequence I'm going to slowly Retreat out of the stretch support her heel the crease of her knee step off nice strong shake and then we will get ready to go into the next stretch in the sequence all right and now we're going to continue in the next stretch in Block one and this is going to be the straight leg abductor all right remember the abductors they bring that leg back towards the midline of the body is a very important stretch it's a very underappreciated error for our clients you can bring a lot of value by educating them on this so what we can do we're going to talk about just a couple movements here is we can set up in position one okay for position one we want that leg nice and flush on the edge of the table okay a way and a little test you can do to make sure that that knee and the leg is plac perfectly is that if you tap it and you see it bounce just like that then you know it's nice and flush it's relax if you bring it up too high there you can see now it does not want to move then you know it's not optimal position you drop it just like so okay so if you have someone who's incredibly flexible who's very active very mobile this is a great position to start them in because you'll have to travel far less distance on the back end you get there faster with less straight in your body okay so something keep in mind that we can utilize we also talk about position two which I'll use to go into the stretch itself this is going to be the most universally applicable position okay no matter if they're very mobile if they are uh restricted this is a good place for us to start with okay so what we're going to think about is the heel being hooked on the outside of the table there okay so now that the heel is hooked there I'm going to grab the working leg okay and rather than just taking it into position remember the hip that is a ball and socket joint so we want to give it a little bit rotation here and it'll come into the movement even more easily for us okay all you need is two to three rotations there and now first we're taking a big step with our front side foot so that it can rest on our hip very easily just like so okay we want to make sure that it does not drop down so I have to be close enough to the stretch with a very wide base for my feet okay remember when we are creating that wide base our feet are pointing the same exact Direction at all times okay that'll prevent any imbalances from adjusting uh excuse me any imbalances from forming in my own hips okay so now that I'm generally facing her okay you can have a little bit of an open angle here but we don't want to be fully open like this and the reason is because if I'm a little bit more closed off I can far more easily hook her heel onto the back side of my body to create traction as I come forward to create that neutral spine my hips naturally come back she can feel the traction happen from the origin all the way down the end of her leg here here okay and then when it comes to the stabilization point we want to think about not pressing into her opposite abductor we want to fall into it using the base of our palms okay so if you feel any strain in your shoulder on this stretch it's likely because you're actively pressing away all you have to do is fall fall into it give yourself to the opposite leg it'll make our lives a lot easier and be more comfortable for the client okay so we have one two points of contact in the the third one will be directly on her ankle this can act as a little bit of an aid for traction here too as well okay so as I fall here pull my hips back keep my spine neutral head up I'm getting ready to start the stretch and then now just by shuffling my feet nice and evenly I can travel into the stretch to find that perfect level of tension okay when it comes to any sort of pinching Sensations in the hips here I would keep an eye on especially our clients that have a really strong external rotation which would be retroversion bias in their hips and what you can do is bring this leg down as close to the plane of the body as possible and then this leg would actually come in uh just about the same line of her lateral body right there okay so just a a little idea you guys can keep in mind if you feel clients getting some pinch in either side of the hip that should reduce it there okay so now once we're getting ready to cue the PF we've already held the initial sequence I'm going to cue Natalie to go ahead and press so what she'll do is she'll press her leg back into my body for 5 seconds okay now let's go ahead and press for five 4 3 2 one perfect once again the great thing about hooking it on your hip and the back side of your body here is that your structure will not move whatsoever until you presses back against you so that's why we want to avoid being straight ahead like this this want requ my arm to have to reduce I have to uh feel some of that strain here okay so that's why I want to be sideways just like so our body is almost parallel to the table because when she presses back I'm not going anywhere she feels optimal activation of the abductors and it's going to be very efficient and effective stretch okay and remember as we travel into this one we don't want to pick up and place our feet you want to shuffle just like so if you want to continue further use the front foot okay find that optimal position for your base so you're not too wide where you're out of control but you have enough leverage where that she can feel I'm not going anywhere I can feel that she's secure it's going to be great for both of us okay and then now once we've held it for that perfect amount of time and I get ready to exit the stretch what I will do is my first lead foot will Shuffle back so I come into a nice strong leverage position here support her knee as we come out you can give a little bit of shake with the abductors any anytime we're working between the hip and the knee you want to ensure if you do use FR on the muscles out we're not getting anywhere near an intrusive Point okay so some of you have to be very conscious of with your clients okay so as it come out you definitely can give that shake she had a great stretch and then now we're going to go into the next phase of block one all right and then now we are going to move into the IT band stretch all right we already know how important this is especially people that go repetitive movements walking running hiking everything along those lines got to loosen up those IT bands all right so first what we're going to think about is starting and thinking about what is my perfect position that I want to end up in if I was already at that final range of tension that good threshold okay want to think about that first so what I'm going to do is first get my knee in front of my hip okay so bring the knee in front of the hip and when I do that and I look at her body in conjunction to my knee my knee should be just about halfway between her hip and her knee okay so you can see one right here halfway that's going to put me in a nice Universal starting position so once that knee comes out in front my foot is also just outside of the table what that has going allow is that once my non Table leg the one that's on the ground and the heel is nice and planted it's supported by my foot okay so my left leg is perfectly straight okay and now you can see I'm in close a neutral position with my spine here so that's going to allow me at the end of the stretch and just fall into it create power while being comfortable okay so now since I'm in that ending position what I'm going to do is pee the client to slide over until they hit my leg okay so let's go and slide over and you hit my leg perfect the reason why I want to do it that way is because if you slide the client over first it's unlikely they're going to go into a perfect position and then now it'll feel like I'm getting jammed off of the table which will cause more strain for me because my arm is going to have to compensate at the end so now that we're in a perfect position boom she slid over it looks great what I'm going to do now first is we're going to pre-rotate the hips when we pre-rotate the hips we really want to rotate them on the IT band because the leg will be coming across the midline which means that the hips will open up even more as far as this glute will want to come over this way which will not be an IT band stretch it'll go more into the low back okay so what we'll do is we're going to cue them let's go ahe and lift up our hips we're going to rotate and fall we should see the non working side visibly lifted above the working side because once I actually lift her leg up here it will end up closer to neutral okay versus if I start at neutral and I lift it over this will be lifted off of the table she'll feel less stable but the target IT band will not be achieved okay so now we're in a great starting position we're going to get ready to approach Ro and enter into the stretch okay so my left foot heel is on the ground supported by my right foot just like so neutral spine and I want to open it up with circles try to get up there within three to four okay as you travel this way you don't need to come all the way back down to the bottom okay so here and then there and then continue once you reach the top 90° is about our threshold we like to aim for okay if they're less mobile it will be lower if they're more mobile it will be higher than 90° okay once you reach that threshold we'll use 90° for now and just as a point you can see I've switched legs just for the camera purposes but we're going to go and continue all right so when we think about the IT band itself the IT band is not incredibly elastic band of tissue and it's not a muscle it's something for us always to remember okay but what is a muscle is the tfl that sits at the top of the IT band track so the tfl controls internal rotation all right so for me to really want to Target the IT band what I want to think about is externally rotating the leg and the foot right before I enter the stretch one more big circle and I bring it across so my body here okay so once I'm here and I want to aim for my pector Ridge right there soz that's going to be a a landing sort of a soft cushion for that heel to be planted okay so not on my PEC but on the petrol Ridge Just Between the PEC and the shoulder okay if you have to come forward a little bit to meet the foot you want to do that don't bring the foot back your body cuz that will diminish the stretch bring your body to the foot okay just like so all right so you're secure just above the knee okay my hand is an overhand grip here my elbow will drop okay you want the elbow to drop because if not my hand is going to have to use all the strain the weight of your elbow will naturally invert the foot okay which will create more of a stretch in the IT band all right anytime you invert the foot make sure as you exit you int and rotate too as well that'll help prevent knee balgus for the client okay so our elbow here is also against the body we want to think about now where are our points of contact we always want minimum of three we have one here two here my leg is the third point of contact so she's very secure nice and snug in the table feeling good feeling great all right so now as we continue I'm going to think about the PNF remember it band is not a muscle so how can we do the PNF here we're going to think about is rotating the hip back down towards the table what that will do as long as I keep it nice and stout here and I don't retreat whatsoever is that the IT band natural will lengthen over the outside of the hip as she rotates so if she can't just pull it down she has to rotate her hip back down towards the table okay so all right Natalie what we're going to do is we're going to rotate your hip back down towards the table go ahead for five four we're holding it nice and stout three two one perfect as soon as you do that they will fill the IT band length in so it's also something you can use if you're having a tough time finding the it B stretch cue the PNF see if we can get that to Target it right there and then move forward from that point forward okay and then as we want to go even deeper into the stretch you might have to slide your knee forward a little bit your ground foot forward a little bit and then just fall okay when we're falling not just straight head we're falling at an angle okay so think about 45 to 60° this way which will create a nice Target for that t band the heel as it's nice and planted here we want to plant a little bit more on the outside of the heel so as I create contact with my chest it'll continue to externally rotate the foot the tfl will be targeted at the top of that tand tract that's going to create a really nice effective stretch for us okay so let's say we're here my elbows against my side my foot on the table is nice and flat I'm falling into the stretch and that's going to be great for us so that's our starting position which we call position one and let's say if the client is very mobile more mobile than we anticipated what we can do is now hook under the heel here just above the patella you may have to slide back just about 2 to 3 in okay one more big circle external rotation of the leg bring it across so that it aligns directly in front of your shoulder and then now from there with the base of my palm making contact not our fingers the base of my palm now I'm falling at the same angle we just talked about okay so here now you check it on your body is my spinal neutral position let's see I can adjust a little bit you want to have a little bit of an angular position with your body that'll allow you to really fall into the stretch just like so we we want to avoid is you're perfectly up and down vertically because now it's going to require your arms to reach out to create the stretch and that's going to be very strenuous on us because since the leg comes across the midline in the stretch it now becomes concentric here because now we're going to be fighting against gravity okay so nice angle secure two three with my leg and then we're just falling so imagine the distance between her heel and my shoulder never changes we shouldn't see it come out like this okay we should see our entire structure fall forward like so while keeping that second point of contact right in a perfect spot okay and as we come out you can pivot on your knee secure friction along the IT band if you know this is a very uh intense stretch for many of our clients it's okay to dissipate some of that intensity calm the central nervous system just a little bit give give it a good shape and then now we will go on to the next stretch in our sequence all right and now we're going to move into the glute and pureformance all right so remember with the glute the reason why it's such a crucial muscle for you when it comes to uh the largest muscle in the body by volume so it's very important that we target This Global structure in the body all right so huge impacts as we know on the lower back on the rest of our entire structure so when we think about this specific variation which is called the off table interlace gluten performance stretch all right off table is a verage that be used to describe both feet hitting the ground okay so both feet will be on the ground nice and planted on this so when it comes to the client what we're going to do is first have a slide over to us all right and the distance that we'll have the client slide will depend on the length of their leg so if the leg is a little bit longer then she'll be about 5 to 6 in away from me and way from the edge of the table if the leg is a little bit shorter for the client it'll be closer to 3 to 5 in from them okay so with Natalie she's about 5'8 5'9 we're going to have her just about 5 in away from the table okay from the edge of the table so let's go ahead and slide over Natalie you can use your hands as a landmark too as well to ensure that they go in the perfect position right away okay if you have a great client that understands distance and hey let's see where they go all right so now as we get ready to go into the stretch all right and we know the glute controls so many movements in the hip and the lower limbs okay first we're going to open it up to make sure that as we go into the stretch we prevent any pinching from occurring as we bring it across the midline of the body okay so as you do this coming down the same plane of the body come up to the pl of the hip and then bring it over to your front side hip just like so all right and then what we want to think about as we place it directly on the lateral side of our body here is a taking a big step with my lead foot without allow when I take that big first step is now I can control the leg so it's in that nice starting position but I'm able to reach over to lift up and pre-rotate her hips so we pin the glute there that's going to allow us the deepest glute stretch really Target the glute matx okay and then now as we interlace which is first crease of my elbows making contact here and then we flip that's naturally going to rotate the hip a little bit and then now we can really Target the EXC Target the pureformance too as well all right so and then now depending on your height that'll determine where their foot is placed so for me uh about 5'9 62 in my head but 5'9 here in real life okay we got the foot just almost into uh think about almost into your armpit okay that's totally fine all right so if I was even taller then what I would do is I would probably have it just below my rib cage okay don't place it on the ribs and something to always keep in mind for this stretch and for any stretch is that if it feels uncomfortable for you it likely feels uncomfortable for them okay so keep that in mind when it comes to the placement of the foot okay so this foot is placed very very strategically where it's barely on my posterior side of my body okay so we wouldn't want it to come all the way across like this okay because now that changes the angle of the stretch okay angles are everything to us that's how we can really Target isic the correct muscles okay so I want this as close to lateral side of my body as POS able so as I interlace her knee and the mid section of her glute are aligned okay and as I get ready to travel into the stretch I'm aiming her knee in between her neck and her shoulder that's going to keep everything in a perfect line so that the glute and pureformance are targeted in a really efficient manner okay so we have our nice first points of contact and then now when it comes to the non-working leg what I'm going to do is bring it into my body and I'm going to stack my bones okay so want to avoid this okay you also want to avoid gripping like that so your thumb should not be on the IT band okay cuz that's going to cause strain for you over time and those flexors okay what you're going to do is use the base of your palm to just fall into it okay don't press just fall give them your body weight that'll be enough okay so when you fall into it that's uh number one here on our points of contact number two and then three is on our side we're ready to get ready in beginning the stretch and then entering in okay so what we'll do is have the client take a deep breath in okay I'm nice and Tall my feet are in a widen position both feet are facing the same direction as my shoulders too as well it's incredibly important to remember to make sure that the hips do not have one strain over the other you don't want the left to be more straight than the right and vice versa okay and then now as I get ready to take your deeper into the stretch I'm staying nice and tall and I'm Shuffling okay so as I shuffle I'm keeping this Palm nice and flat okay and then I'm traveling just like so all right you can see how I'm still nice and Tall what you want to avoid here a couple things I want to give you so we know we love you we got to take care of you is that you want to avoid bringing your shoulder down into the stretch just like this okay trust me you won't need to do that to create strength and not only that but what happens if you lean your shoulder like this the foot comes back the knee comes forward the glute is far less targeted you'll feel like you're pressing really far but int inity is not increased okay so that's why it's very important to stay tall to shuffle and not lean and also to not hike your hip one or the other out just like so that's going to cause you more strain on one side than the other think about symmetry throughout your body nice and Tall nose over the belly button okay and then you're just shuffling into position so anytime we stretch the glute remember the knee is not the focus the foot is the focus want to create strength in the glute strength stretch we have to focus on driving the foot first rather than driving the knee okay so the foot and the knee we also want them to be just about on the same plane but what we want to avoid would be here okay so we don't want to rotate our body either like that okay that's going to be really tough for us to create a strong efficient stretch and that's going to increase the chances of the client feeling compression pinch here on the anterior side of the body okay because as we interlace here what we also have the opportunity to do if the client does mention she feels a little bit of a p inching in her hip we can use my forearm right here to get a slight lift and then I shuffle while I'm actively lifting and then you'll feel it hit a point where then now I no longer have to actively hold it okay so if you need to create more traction you need to create more separation at the hip do so travel deeper into the stretch and you'll catch the limb into a lengthened position once you're at enough point of intensity okay so while you're there once again try not to strain your thumbs okay this is not actively pressing here this is for security what's actually driving and creating the stretch is my side here and the shuffles that I'm taking okay and then when it comes to things that can make your life as easy as possible in this stretch and as comfortable for the client now when you're in a widen position you want to avoid also hinging your hips backwards and dropping your head okay nice and tall and then you can also use your quads against the table just to fall into the table give yourself to the table okay all your weight so that it can hold you up rather than you having to hold the limbs up and then you having to actively press into the table okay so nice and Tall nose over belly button position is very neutral in my spine and then we have point of contact one two and then three on my side okay and then now when we think about the PNF once we're in a perfect starting position we're going to think about her pressing her knee back towards my hand here cuz what that does allows her to rotate her hip which allows us talk the glute and the performers to as well okay so now they're going to have you press your knee back towards right hand for five four 3 two one and relax perfect as they relax you're going to feel that knee sink a little bit deeper okay give them that quick second to decompress from the stretch okay and then we're going to let them know that we're going to travel deeper to find that new perfect level of tension okay so take a deep breath in Natalie and then once we reach that new perfect level level yep right about there perfect and now same thing you can fall into the table staying nice and Tall okay a very important thing to remember on this is that for this stabilization hand when you have someone who's incredibly flexible and you travel deeper into the stretch you can see now that has really good range is that for this hand it will feel uncomfortable once you travel too far away what you can do is rotate it just like so so that you're able to still use the base of your palm to create oppositional force and it gives you a little bit more distance there okay perfect and then now as we get ready to exit the stretch remember the difference between Retreat and exit Retreat means we're coming out to a point of just about four to five intensity okay where it's not too strong for the client exit means we come all the way out to a zero okay so now as we get ready to exit okay I'm first supporting the heel supporting the knee we will not friction the glute okay what we'll do is just give it a really nice strong shape just like so you can friction the lateral side of the leg here too as well if you can tell it's been very intense for that stretch okay they're very strip and restricted but you shakee drop and then we'll move forward into the next stretch in our sequence all right so now let's move into the butterfly stretch okay so before we go into the butterfly and talk about how we can execute this stretch really important so just remember that before we hit the butterfly we're going to do all the right leg in the first block block all the left leg so what are those stretches that is the glute and the low back that's the hamstring that is the abductor that's the IT band and then that is the glut and performance stretch that we just went over to as well all right now so since we are going to working the aductor what we want to think about it is of course it's kind of like a bilateral sort of adductor stretch for us all right so if you ever do want to use this as a secondary Focus for our clients we want to save some time while still getting a really effective stretch is a great one that we can use okay so what we'll do is we have the client perfectly in the middle of the table okay and then before we come up onto the table we're going to have them give us just a little bit of room here so we're going to tap their knees and verbally and Visually show them what we want them to do so let's go ahead and let's Bend our knees then we come up okay with both our knees here and then tap and drop our knees outwards okay when it comes to the comfortability of our clients and our verbiage is very important that we do not say specific things like let's open our legs and things like that okay we want to be very specific with how we speak to them okay so when we get ready to go into the stretch itself we want to have our knees acting as a sort of bumpers in a bowling alley for their feet okay we don't want to clench and control the feet we just want to be here so the feet do not come out wide okay and affect the Integrity of the stretch so we're here we don't want to make it uncomfortable by having too much pressure on the feet okay so we're just outside the feet making contact all right you can also use your toes a little bit here to very slightly hook onto the back of the table if you do need so okay it shouldn't be extremely strong okay but you can just use them for a little bit of balance and leverage if you do need okay so now as we get ready to begin the stretch we're going to think about priming them for the stretch okay so we can think about three points one which is just one inch away from the knee and then another Point 2 inches from there third one two Ines from that point okay so what we're doing is like a seesaw okay that we are coming down on the left and then down onto the right nice and fluid okay not only that when I'm making contact I'm not just making contact and rocking I'm contact traction and then Rock okay so traction and then Rock here let's kind of make a big difference of comfortability for the client okay once I hit position here I'm coming back up all right as long as you have 5 to 10 seconds here that's going to be just enough to Prime them for the movement all right so as we get ready to go in the stretch itself we want to think about their level of Mobility okay so when it comes to the level Mobility what angle are their abductors at the more flexible they are the more flat their abductors will be AKA they'll be facing up to the sky the more restricted they are they'll be facing each other okay so we have to match our Palm to the angle of the abductors to ensure that she's getting the most effective and comfortable stretch but that we are not straining our wrist and our hands here okay so when we get ready to begin the stretch our knees will be just towards the top of her toes and the reason why I want to be towards the top of the toes now and not the ankles it's because I'm at the ankles it requires me to really put weight on my hands in a way where I feel like I have to control my back okay bring them back here so your back can be nice and flat remember neutral spine is always a good thing for us okay so you're bring them back so they're still outside of the feet but my back is more neutral in my spine okay so when it comes to the abductors here and the Butterfly stretch you don't want to be on top of the knees okay cuz that'll feel uncomfortable think about somewhere between 2 to 4 in more proximal towards the hip okay so as we come down here I'm using a base of my Palms the fingers should not be making contact with the abductors here that'll be incredibly tough for us to create the stretch there and will also feel uncomfortable for the client so nice base of Palms knees in a good position back as th as POS possible okay we're going to make contact before we go deeper into the stretch we're going to lengthen okay so let's say here is the origin point of the hip we want to lengthen out like that that's going to create the most comfortable stretch especially because we know that the butterfly can be intense stretch for our clients who are more restricted there okay so we're going to widen and then now I'm not actively pressing our elbows should not Bend here we're going to stay stacked and then what we're going to do to create strength in the stretch once we create traction is the shoulders come over our hands okay so this is a very easy one for us to either create more strength or to retreat if it becomes a little too intense for them so if we want to back off a little bit our shoulders will just drive away from my hands if you want to create more strength shoulders will come over the hands just like so we should be able to wiggle our fingers here and our thumbs okay this is creating all of the energy here just by stacking my bones and then falling forward over into my hands okay and now once let's say we've held the stretch that initial sequence what we're going to do for the PNF for 5 seconds is we're going to cue Natalie to go ahead and bring her knees together in front of her body so let's go ahead now bring your knees together and that'll be five 4 3 2 1 perfect and relax when when she does that I'm staying in my same exact position don't retreat and don't go forward more strongly okay and then now once she has done that if you feel that it's been incredibly intense for them it's okay to give them just a nice little slight Shake okay for us comfortability is one of the most important things for the client so if you can tell an area like the abductors and the Butterfly stretch that's could be very uh very intense and sometimes is a stress they have not felt before it's okay to give them a little bit of shake before going into the new seven five to seven threshold depending on how deep you want the client to be in stretch okay so now take another deep breath Natalie I'm going to make contact and I'm going to use the word lock and the word lock means I'm contacted just enough where I can control the limb in any direction I need to okay so I'm locking I'm lengthening for traction and then now I'm just bringing my shoulders over my hands to create the strength okay and then for our clients who are a little bit larger maybe they have more muscular density really really strong trunks what you can do as you can see here that I'm showing is your feet can come up into the air and that will put more weight onto my hands so that I can create more strength without exerting more energy okay so there's little things that you can do and let's say if I need to create even more energy my knees can come back even further but if I do so I want to make it very clear to Natalie that I will be removing my knees from her feet okay this is only if the client is extremely muscular and very hard to actually create the stretch in this variation okay that's the only time we would do that all right and then now as we get ready to exit you can go ahead and we call walking it out right here length traction sort of a seesaw movement if you will okay all we need is just a couple seconds there and then we're going to go to the lateral side of her knees okay and as we come up we're going to do it really strongly okay really strongly shake and so we come together and then now with one hand on the lateral side of the knee here one hand on the inside we're going to press down this is the way we're going to Prime her before we go into the lumbar rotation before we go to stretch the back okay so don't be afraid to create contact with the table with their legs because the tables have about 1 to two inches of give okay so it'll feel a lot better for them to feel like they're in a really strong comfortable and secure position rather than feels like we're not in control of the movement cuz remember we want to be in control but not controlling and that will be a lot based on how we're actually you're gripping making points of contact everything along those lines okay so now as we exit we come off straighten you can give her a little bit of shake to ensure that she's not Contracting any muscles or guarding all right and then now we'll move into the next stretch in the sequence