Bretzel 1.0

The Bretzel 1.0 is an advanced body-wide Stretching technique used to lengthen several common restriction patterns simultaneously. This compound stretch incorporates Rotation of the Vertebral Column (in particular Thoracic - Rotation ), GH Joint - Extension and Dissociation of The Hip where the top leg emphasises Hip - Extension and the bottom leg Hip - Flexion . This technique may be relevant in the treatment of many pathologies of The Shoulder Girdle , The Hip or Vertebral Column .

Involved Soft Tissues

The following Muscles and Connective Tissue structures are lengthened in Bretzel 1.0:Muscle

• Sternocleidomastoid

• Scalenes

• Pectoralis Major

• Pectoralis Minor

• Latissimus Dorsi

• Teres Major

• Anterior Deltoid

• Intercostals

• Core

  • Rectus Abdominals

  • Abdominal Obliques

  • Transverse Abdominal

• Iliopsoas

• Tensor Fasciae Latae

• Gluteal’s

• Piriformis

• Quadriceps

Connective Tissue

• Anterior Glenohumeral Joint Capsule

• Glenohumeral Capsular Ligaments

  • Posterior Band of Inferior Glenohumeral Ligament

• Anterior Longitudinal Ligament

• Ligamentum Flavum

• Fascia

  • Regions

    • Cervical Fascia

    • Pectoral/ Axillary Fascia

    • Abdominal Fascia

    • Iliac Fascia

    • Fascia Lata

    • Thoracolumbar Fascia

  • Fascial Lines

    • Superficial Front Line

    • Lateral Line

    • Spiral Line

    • Front Functional Line

    • Back Functional Line

    • Arm Lines

      • Superficial Front Arm Line

      • Deep Front Arm Line

      • Superficial Back Arm Line

      • Deep Back Arm Line

  • Myofascial Chains

    • Anterior Sling

    • Posterior Sling

    • Ventral Arm Chain

    • Dorsal Arm Chain

Procedure

Starting Position:

• Patient lies prone and accesses the stretch technique through several steps:

  1. Opposing hand grasps desired leg at roughly the height of The Ankle or The Foot and pulls the leg into near maximal Hip - Extension and Knee - Flexion

  2. Maintaining this force, the patient then rolls posteriorly onto their side so that the torso faces away from the grasped leg, making it the bottom leg

  3. The top leg is brought into roughly 90º Hip - Flexion and Knee - Flexion and supported/ held by the free hand

Core engagement should be maintained as to avoid compensation through excessive Lumbar - Extension . Deep Breathing may be added to enhance the stretch effect.

Cluster

Regression

The following Stretching techniques may be indicated if the Bretzel 1.0 exceeds the capacity of the patient:

• Forward Elevation Stretch - rudimentary passive stretch with moderate GH Joint - Flexion range

• Bodyweight Glute Bridge - a more accessible regression for The Hips and Vertebral Column

• Door Frame Shoulder Stretch - self-guided anterior shoulder stretch with large Horizontal GH Joint - Abduction range

• Split Stance Biceps Stretch - self-guided anteiror shoulder stretch with large GH Joint - Extension range

• Bent Over Lat Stretch - accessible active stretch with large GH Joint - Flexion or Horizontal GH Joint - Adduction range

Progression

The following Stretching techniques may be used as a progression to the Bretzel 1.0 is proficient:

• Bretzel 2.0 - variation with greater Hip - Extension range

• Wheel Pose - full bridge variation that lengthens entire anterior chain