0:02 So how'd you do on your overhead squat? You did okay? Did everybody kind of get 0:07 it? It's not all that complicated right? It's not like, 'oh my god I see 800 0:15 things, this turn, that flex, that extension, ahh!'. It's not that bad. It's not that bad, at 0:22 least in this area. At this level we need to set a foundation, we need to get 0:27 good at seeing a few things, and then it's just like layers of an onion. 0:31 Well add layers. Let's get good at one layer at a time though, you know, before 0:36 we totally confound this thing to include a bajillion different joints and 0:41 all of these different muscles, and all of these different things that can happen. 0:44 Let's stick to feet turn-out, what's happening at the knees, what's happening at the hips, do we have an 0:48 excessive forward lean, do the arms fall forward. You got that? Good. 0:54 Now, the question is what we do with that information. You have seen this. 1:00 Yes, this is your solutions table. 1:07 Probable overactive muscles. What do we do to overactive muscles? Before we 1:14 stretch them, what do we do them? Foam roll. We foam roll them. So you 1:18 foam roll and stretch these. Then these are some exercises to help increase the 1:26 activity of our long muscles. So, all it is, is short muscles on this side, long muscles 1:33 on this side. Release and stretch short muscles, activate and integrate long underactive muscles. 1:42 Does that make sense? 1:46 Ok, so these are the short muscles we're going to stretch and release them. That 1:50 makes sense, right? If a muscle is short we want to do what to it to get it to 1:54 optimal length? We want to lengthen it. And if a 2:00 muscle is long, we want to do what with it? Shorten it. Which we're going to do by 2:04 increasing it's activity, by working it. Are you with me there? Now, I know this 2:12 probably seems a little, what's the word I'm looking for...? 2:17 It probably doesn't make a whole lot of sense just laid out in this format. This is 2:22 the K.I.S.S. version. Anyone know what K.I.S.S. is? Keep It Short and Simple. 2:32 Alright, so this is the Keep It Short and Simple version, you could memorize this 2:36 and you would be well on your way to understanding corrective exercise, but I 2:39 am going to take you through at least one or two solutions, to show you how the 2:44 math works out, I don't want you to think this is rumor. 2:47 There is a logic behind this. So, 2:53 I'm going to show you how to work this out, then maybe you can work out a 2:56 couple others on your own. Let's start with an anterior pelvic tilt: 3:05 APT, Anterior Pelvic Tilt. The first thing we need to do is figure out what 3:13 joints are involved in an anterior pelvic tilt. 3:19 Hips and lumbar spine. So you've got your hips, 3:30 and your lumbar spine. 3:35 Now, next thing we have to do is we have to figure out what joint actions 3:40 happen to get us from neutral 3:45 to an anterior pelvic tilt. Are you with me? So when I went from neutral to 3:50 anterior pelvic tilt what joint actions just happened? Let's start with the hip. 3:54 Hip... 4:01 Flexion, ok, so hip flexion. 4:08 What happened at my lumbar spine? Extension. The hard part's over. 4:19 Give yourself a big round of applause the hard part's over. If you can get that far 4:23 the rest of it is just simple, 4:27 I don't want to say math, because I know math scares people, but it's like simple 4:31 fill in the blank. What are my hip flexors? 4:38 Psoas. Keep going. Iliacus. 4:50 You've got to two more and a group that's assisted with it. Not pirifomis, it's not on the right side. 4:57 Adductors as a group can. What about the muscle in your quads? Isn't there 5:06 a muscle in your quads that can hip flex. You all do 5:10 do your quad stretch like this, right? No, like this right, you go into extension. 5:16 The rectus femoris, and we're missing one other nasty little bugger. 5:26 You'll probably foam roll it later. It uses the IT band as it's tendon. The TFL. Tensor fascia latae. 5:37 Those are my flexors. What are my lumbar extensors? 5:44 Your erector spinae, and one more big one that most people don't think of as a 5:49 low back muscle, your lats, thank you. 5:56 Those are all of your short muscles. That's it. That wasn't bad, right? I mean 6:03 how many of you did I just scare to death with functional anatomy, raise your hand? Let 6:10 me make one more thing clear, because I want everybody to pass their exam, 6:17 if you can't do that, if those muscles don't look familiar to 6:21 you, you need to go home and study. You cannot pass the exam without knowing 6:28 your functional anatomy. I'm not saying that to be mean, I'm saying that because I care. 6:34 I want you to pass. 6:37 Now, 6:40 what are we going to do with these muscles that are short? 6:43 We're going to release and stretch. The only discrepancies you see in 6:49 your solutions table, come from things that either we can't release, like can 6:56 you release your psoas and iliacus yourself? Can you foam roll your psoas 7:01 and iliacus. No. Your psoas is underneath your abdominal wall, connected 7:07 to your lumbar spine going down your lesser trochanter, your iliacus is on the 7:10 inside of your pelvis. You can try to hit it with a foam roll, you're probably 7:15 going to squish a lot other stuff though. Don't squish other stuff. Just write that down, 7:21 don't squish other stuff. So when you see something like, you don't see - I'm sorry 7:28 where are we here - low back arches, you see hip flexor complex, you don't 7:32 really see individual hip flexors, it's because some of them can't be gotten. Can we foam roll 7:38 our TFL? Yes. Can we foam roll our rectus femoris? Yes. 7:45 Can we foam roll our adductors? Sure. When we stretch our hip flexors, how do we do it? 7:53 The kneeling hip flexor stretch, you've all seen this before, like the NASM, everybody's like 7:59 oh, this is the NASM hip flexor stretch. So that one knocks out a bunch of them. How do we stretch your adductors? 8:11 What I'm saying is, when you get to your programming, and you see examples 8:16 it's the same as this, don't get scared and think why did they put that, and not that? It's probably 8:21 because they listed this out, but this they couldn't release, so they release what 8:27 they could. They picked the stretch that hit all 8:31 three of these, so we don't need to write them out individually. Are you with me? And 8:35 then how do we stretch our erector spinae and lats? Our Child's Pose. 8:41 It's just easier, it takes less equipment 8:46 and you get a nice little back stretch out of it too. How many of you guys do yoga? 8:51 Tell me Child's Pose just doesn't feel awesome? 8:57 So, how do we get long muscles? 9:03 How do we figure out what our muscles are that're long? It's the opposites. So, now what we're going to do 9:16 is hip extension, lumbar flexion, 9:25 then we have glutes, 9:30 and we have, rectus femoris, you could 9:36 put hamstrings up here as long for hip extension, 9:44 but then what does lumbar flexion? Rectus abdominis. Who else? 9:58 The obliques. And then just a little secret, 10:05 how many of you have heard of your TVA? 10:08 Anybody heard of their TVA? Draw-in, 10:13 transverse abdominus activity. Anytime you have postural dysfunction that 10:17 involves the lumbo pelvic hip complex, your TVA is going to shut down. It might 10:23 not get long or short, so to speak, what would lengthening of the TVA look like? 10:31 Abdominal distension. 10:36 This is TVA lengthening, a very sexy look. So when you see abdominal distention that's 10:44 lengthening of the TVA. 10:48 What are we going to do with these muscles? Strengthen them. So we go over here, low 10:52 back arch, and we see prone iso abs. Would that be effective for these? That's 11:00 a plank, for those of you who don't know. Why we can't call prone iso ab at NASM 11:05 a plank, I have no idea. But it's a prone position, isometric abdominal exercise, 11:11 that everybody else know's about. So, prone iso ab with opposite arm leg raise, 11:17 that would be good: hip extension, glute activity, takes a lot of stabilization, takes my TVA 11:24 holding my lumbar spine segmentally in place. 11:30 Bridges, what're bridges good for? 11:34 Glutes. Hopefully more glutes than hamstrings. I will say this about 11:37 hamstrings. 11:40 Your hamstrings are long and overactive. That's weird, right? They should be 11:47 long and under active, but they're not, they're long and overactive because 11:51 they become synergistically dominant for an inhibited glute complex. You know what 11:54 we do with long and overactive muscles? Nothing. They're confused. Will you stop 12:02 being confused, hamstrings? I'll deal with you. You get what I'm saying? You can 12:07 release them a little bit. If you want to foam roll because they're really 12:10 sore, and they feel really neuromuscularly tight, fine. Don't stretch them 12:14 though. And if you strengthen them, you're only going to make them more 12:17 synergistically dominant. So don't strengthen them either. Leave them alone. 12:26 Does that make sense how I got here? Kind of? I know some of you need to 12:32 go back and study your anatomy, but can you see the logic at least?
