Bretzel 2.0

The Bretzel 2.0 is an advanced body-wide Stretching technique used to lengthen several common restriction patterns simultaneously. Akin to the Bretzel 1.0 , this technique incorporates Rotation of the Vertebral Column (in particular Thoracic - Rotation ) and GH Joint - Extension ; however, it also places greater emphasis on Hip - Flexion and Quadriceps lengthening. This stretch may be relevant for pathologies related to restriction in the anterior chain.

Involved Soft Tissues

The following Muscles and Connective Tissue structures are lengthened in Bretzel 2.0:Muscle

• Sternocleidomastoid

• Scalenes

• Pectoralis Major

• Pectoralis Minor

• Latissimus Dorsi

• Teres Major

• Anterior Deltoid

• Subscapularis

• Long Head of Biceps

• Intercostals

• Core

  • Rectus Abdominals

  • Abdominal Obliques

  • Transverse Abdominal

• Iliopsoas

• Tensor Fasciae Latae

• Gluteal’s

• Piriformis

• Quadriceps

Connective Tissue

• Anterior Glenohumeral Joint Capsule

• Posterior 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 is side-lying with the top leg in Hip - Extension and the bottom leg in 90º Hip - Flexion while both of the knees in 90º Knee - Flexion

The Bretzel 2.0 is then performed as the torso is pressed up by straightening both arms and rotated in the opposite direction to the top leg as if twisting the body. 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 2.0 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

• Bretzel 1.0 - wholebody technical stretch that incorporates anterior shoulder

Progression

The following Stretching techniques may be used as a progression to the Bretzel 2.0 is proficient:

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