00:05 - 00:22So psoas an iliacus, starting your hip flexors guys. So my psoas, we will do
00:22 - 00:31iliacus here. My psoas goes from lumbar vertebrae to lesser trochanter. If you
00:31 - 00:37can see it in that picture, my lesser trochanter is a smaller bump, a smaller
00:37 - 00:44chunk of bone. Inside here this is deep in like your groin muscles is where you
00:44 - 00:52would feel this attachment. My iliacus attaches from my iliac fossa,
00:52 - 01:01what's a fossa? Depression, right. A depression iliac is an ilium. Your
01:01 - 01:12iliacus actually connects to this whole surface here, and then goes in. So what
01:12 - 01:18what joint these muscles cross? Hip.
01:20 - 01:33Oh you know what we got to do, word bank. Oh that's a nice marker.
01:34 - 01:39I'm trying guys I looked for the better ones, and realized there was one just
01:39 - 01:44sitting there. Alright word bank. Part of the problem is we wear out markers as
01:44 - 01:52the day goes on. Word bank, we're doing hip, what type of joint is the hip?
01:52 - 02:05Ball-and-socket, that was close.
02:08 - 02:17What joint actions can a ball-and-socket do? All of them, even the scapular ones?
02:17 - 02:36Alright let's name them; flexion, extension, adduction, abduction, internal
02:36 - 02:53rotation, external rotation. Two more, horizontal adduction, horizontal
02:53 - 03:01abduction, cool. Yes sir.
03:04 - 03:11Circumduction I would not consider a joint action unto itself. It's making
03:11 - 03:20circles right, which is more like the combination of several joint actions,
03:20 - 03:27like horizontal adduction to adduction, to horizontal
03:27 - 03:34abduction to abduction, you know it's like a a combination of movements. Yeah every
03:34 - 03:38once in while you see circumduction and textbook and you're like, how often do
03:38 - 03:42people make circles that you needed their own joint action to do this? And
03:42 - 03:47there are no muscles that cause circumduction. Like that's not a
03:47 - 03:52joint action that muscles do, I don't know. So word bank -hip we're good there.
03:52 - 04:02Psoas, iliacus, so lumbar spine, ilium, lesser trochanter crosses the hip. What
04:02 - 04:06joint actions will this guy do, he runs up and down in front of the hip? Flexion,
04:06 - 04:10we know it's very good at flexion. Do you think it can cause anything else to
04:10 - 04:17happen? How'd you guys come up with external rotation?
04:19 - 04:27It wraps around this way right, so as it pulls up, what happens to my femur? Yeah
04:27 - 04:36it twists, very well-put, twists out. You guys see that? It'll do this thing. The
04:36 - 04:41psoas and iliacus help you do the Michael Jackson, I never realized that.
04:44 - 04:50Now I just want to touch on something. I want to give you guys a little inference
04:50 - 04:54on exercise selection, because I know that's a lot of what you guys will be
04:54 - 05:02doing in the future. Strengthen or stretch the hip flexors? 'Stretch'. What do most
05:02 - 05:07people do to them? Strengthen them. Strengthening your hip
05:07 - 05:14flexors implies that they're what? Weak, or in need of hypertrophy. But these
05:14 - 05:22muscles often get shortened, why? Because you sit, typical day for the typical
05:22 - 05:28client. You get up in the morning, you sit down, you eat breakfast. You jump in your
05:28 - 05:33car where you sit down right, those are both what position for the hip?
05:33 - 05:38Hip flexion. So my hip flexors shortened. So sit down eat breakfast, sit down in
05:38 - 05:45the car, to get out of the car to come to work and sit behind a desk, right and
05:45 - 05:50then after that super hard day at work you have to get back in the car and sit;
05:50 - 05:56where you're probably going to go home and make some dinner and sit on the
05:56 - 06:02couch for three or four hours, only so that you can go to sleep in the fetal
06:02 - 06:08position. Right like isn't this kind of like that, you're like holy cow do you
06:08 - 06:12ever get out of hip flexion. Now the problem with this is is when muscles
06:12 - 06:16stay in a shortened position, they tend to do what? They tend to actually
06:16 - 06:20adaptively shorten, which if my hip flexors shortened here's what happens
06:20 - 06:27right; this is hip flexed, everybody's clear with that. If I go to stand up I
06:27 - 06:33can only go as far as my hip flexors will let me right, and then I get stuck.
06:33 - 06:37Well am I going to walk around like this?
06:38 - 06:47Some people do, but do most people? Yeah, right let's not do that. So
06:47 - 06:53how do I, how do I get myself kind of out of this position and straighten? I
06:53 - 07:00extended my spine right. Is this a good posture? Do we see a lot of this though?
07:00 - 07:05Yeah this is what's called an anterior pelvic tilt. Sure is that going to be
07:05 - 07:09real healthy for my low back? No. Could you guys, everybody stand up and do that
07:09 - 07:16actually. Yeah so start a little hip flexed, kind of imagine your hip flexors
07:16 - 07:22be in tight. You can even kind of put your hands on your, you guys know where your ASIS are?
07:22 - 07:26So your ASIS follow your ilium to that notch, now imagine it
07:26 - 07:33kind of gets stuck right, and then extend at your spine. Oh yeah, you think this
07:33 - 07:38might be a cause of some of the low back pain we see? You know the worst part
07:38 - 07:42about this is right, is you get cats, you'll have somebody like this, you guys
07:42 - 07:47can sit down, they go to the doctor and of course their doctor tells them, what
07:47 - 07:53do they need to do to get over the low back pain? Strengthen their core. So what
07:53 - 07:59do they do? They do a bunch of lumbar extension, like dude I think you were
07:59 - 08:04already there; followed by some ab work
08:07 - 08:13right. How many of you guys see it? Gotta do Roman chair leg lifts for your "lower
08:13 - 08:22abs," aka your psoas, and then I'm going to walk over and because I'm super strong I'm
08:22 - 08:27going to grab two dumbbells and do this right, and then I'm walking to gym and go,
08:27 - 08:36"Man I feel that in my low back, I hope it's working." Problem, can we do better? A
08:36 - 08:40little bit of functional Anatomy knowledge and at the very least you guys
08:40 - 08:43are going to change what?
08:44 - 08:48You're not going to even try to work your lower abs because you know they
08:48 - 08:51don't exist, and you know all that's going to do is strengthen an already
08:51 - 08:55short, tight psoas. So rather than strengthen a short, tight psoas, you're
08:55 - 09:00probably going to stretch it, maybe show them a kneeling hip flexor stretch
09:00 - 09:06right, so that maybe they'll get back into this position, which you think
09:06 - 09:15that'll have a little impact on some of that low back soreness? Absolutely. Yeah
09:15 - 09:19obviously strong core absolutely helps, I'm talking about what exercises you
09:19 - 09:26select, do the three exercises I select, were those good? No, but do you see that? Yeah.
09:26 - 09:33I'll watch guys who want a strong core do hip flexor work for 20 minutes. Do you
09:33 - 09:39need to strengthen your hip flexors, probably not that much, probably not that
09:39 - 09:41much. I'm not going to take all your leg raises away, I know some of you guys like
09:41 - 09:45to do that type of stuff, but you don't need that much, like let's do some other
09:45 - 09:50stuff. Let's do some more sophisticated exercises like chops, static chop
09:50 - 09:56patterns. How many of you guys have done this thing right? Like some of those anti-
09:56 - 10:01rotation exercises that work on stability. Planks, bridges. Who said
10:01 - 10:07bridges before? Yeah we'll talk about that, we'll talk about that a little bit
10:07 - 10:10when we get to core. But you guys get what I'm saying? You don't need more psoas.
10:10 - 10:16Tensor fasciae latae, I mean you guys have heard of this one?
10:16 - 10:21The TFL alright, so let's break this one down.
10:28 - 10:36TFL goes from a point just posterior your anterior superior iliac spine, which
10:36 - 10:43you just palpated, your ASIS right. Where just behind that it hooks into your
10:43 - 10:49iliotibial band, uses your iliotibial band as a tendon, which then inserts into
10:49 - 10:53lateral condyle of the tibia.
10:55 - 11:03What joint does this cross? Let's start there. Hip, yeah we'll stay with hip
11:03 - 11:12for today. So is it on the front side of the hip, the back side of the hip? Lateral,
11:12 - 11:17it's a little forward though too right. So it's like on the outside, like your
11:17 - 11:22TFLs right here. Everybody know where the TFL is? Stand up real quick.
11:22 - 11:27Stand up sit down, stand up sit down, stand up sit down. Alright feel your
11:27 - 11:37ASIS, right now go just behind it, this point right here, in fact I can get more
11:37 - 11:43specific than that; everybody find your ASIS that bony notch, follow your ilium
11:43 - 11:50up to its highest point, then find your greater trochanter, see how that
11:50 - 11:56makes a triangle right. You kind of got your mid-ilium, ASIS, greater trochanter
11:56 - 12:07in that triangle. Alright in that triangle is your TFL. So is
12:07 - 12:11it on the front side of the hip? Yeah, it's on the front side. Is it on the
12:11 - 12:16lateral side of the hip? Cool, now keep that in mind, go ahead and sit back down.
12:16 - 12:24If it's a little on the front side it will contribute to hip flexion right.
12:24 - 12:32This will get shorter if I flex my hip, if it's on the lateral aspect of my hip
12:32 - 12:43what else will it contribute to? Abduction. Now because of the way this
12:43 - 12:51attaches this way, yeah it'll contribute to internal rotation with that little
12:51 - 13:12bit of obliquity it has, everybody get that? A hip pointer? It'll it, like a
13:12 - 13:17contusion? I think a lot of things can happen at the hip, let's start there.
13:17 - 13:21If you got hit there and it caused a bruise like and that got really tight it
13:21 - 13:26would not feel good. Sometimes that muscle gets tight and causes hip joint
13:26 - 13:31issues which can also be very painful right, like this muscle's involved in like
13:31 - 13:34have you guys ever heard of hip impingement syndrome? This muscle would
13:34 - 13:38be involved. Have you guys ever heard of iliotibial band syndrome?
13:38 - 13:45Yeah. Can you stretch your iliotibial band? Can you foam roll your iliotibial
13:45 - 13:49band? That's also a good question. I'm going to crush some spirits right now,
13:49 - 13:56the answer is no and no. Your iliotibial band is a thick piece of connective
13:56 - 14:03tissue, it's not muscle. You can't relax your iliotibial band, it's not
14:03 - 14:08contractile tissue. You guys remember from biology right muscle is contractile.
14:08 - 14:14Is connective tissue contractile? No, no in fact when you do iliotibial band foam
14:16 - 14:21rolling, what you're actually affecting is the muscle underneath it. But if I
14:21 - 14:29really wanted to get my iliotibial band to be looser, what could I affect?
14:31 - 14:38The TFL. The TFL uses the iliotibial band as a tendon. So if I get my TFL to tone
14:38 - 14:42down, relax a little bit, lengthen it a little bit, will that help
14:42 - 14:51take some of the tension off my iliotibial band? You guys get what I'm saying? I'm
14:51 - 14:57going to say nine times out of ten iliotibial band syndrome, overactive TFL.
15:04 - 15:13It's kind of like that picture alright, you can see how it invests in this
15:13 - 15:17iliotibial band all throughout, but yeah it gets, the the muscle itself goes a
15:17 - 15:23little bit past the greater trochanter. It's probably a little bit bigger the
15:23 - 15:27muscle itself at least width and length wise, it's probably a little bit bigger
15:27 - 15:41than the back of your hand. It does but we'll get to that in a bit alright, it
15:41 - 15:49contributes to rotation at the knee which we might save for a later course.
15:49 - 15:54Flexion, abduction, internal rotation at the hip though, everybody is cool with
15:54 - 15:59that, you understand that, we can move forward? Guys are starting to bury these
15:59 - 16:02muscles really quick.
16:05 - 16:14That doesn't mean you get to go home at 4:30 though. Rectus femoris,
16:25 - 16:33all the muscles in the quads do the same thing, except for the one that wrecked it
16:33 - 16:43for us. The rectus femoris right, what is different about the rectus femoris? It
16:43 - 16:46crosses two joints, which two joints?
16:49 - 17:00Uh-oh two joint, what does that mean? New word bank. All of these word banks.
17:04 - 17:11Knee, what type of joint is it? Hinge we're going to call it a hinge for today,
17:11 - 17:21cool with that. It also rotates though, and I said sometimes it's called a...you
17:21 - 17:35remember the word? Condyloid. Alright word bank knee, what does a hinge joint do?
17:35 - 17:39Flexion and Extension.
17:43 - 17:46Alright rectus femoris crosses up and down in front of the hip, connects into
17:46 - 17:52something called your AIIS, anterior inferior iliac spine, which is deep. It's
17:52 - 17:58a little harder to palpate there guys. So but it's below the ASIS, its here right,
17:58 - 18:02run straight down in front of the hip, which means it's probably going to do what?
18:02 - 18:12Flexion, easy. It runs up and down over the front side of the knee, what's it
18:12 - 18:22going to do? Extension. Give you a little tidbit about
18:22 - 18:25the rectus femoris, how many of you guys, well actually you know what I'll save
18:25 - 18:29that, hold on one second -let's go on to the next muscles. Everybody's cool with
18:29 - 18:37the rectus femoris. The quadriceps;
18:40 - 18:47vastus lateralis, intermedius and medialis. What are those words referring
18:47 - 18:55to? Location right. So where is my lateralis? Lateral side. Your vastus
18:55 - 19:00lateralis is your outer thigh all right. Your vastus medialis which one is that?
19:00 - 19:06Visually it's the inner one right, it's a little teardrop muscle, it actually goes
19:06 - 19:10up, you can see in this picture, that the medialis actually goes all the way up;
19:10 - 19:14but there's a couple muscles that have been removed from this picture, that cut
19:14 - 19:19off your view right. It gets covered up by some other muscles which is why you
19:19 - 19:23only see a teardrop, but that muscle goes all the way up, and then our intermedius
19:23 - 19:29runs right in the middle. What's on top of the intermedius? The rectus femoris,
19:29 - 19:36good. Now all of those muscles connect to the femur. Vastus lateralis, vastus
19:36 - 19:40intermedius, vastus medialis; and then they hook into the patellar tendon and
19:40 - 19:48go to the tibial tuberosity, across what joint? The knee. Does these muscles cross
19:48 - 19:56the hip? No they go in front, in front of the knee right. So what joint action are
19:56 - 20:07they going to cause? Yeah so vastus causes knee
20:07 - 20:17what? Extension. Now I know this is old-school and most people don't still
20:17 - 20:23do this, but I want to crush the myth anyway. If I do leg press with my feet
20:23 - 20:31together versus my feet wide, does that change which vastus muscle I work? No
20:31 - 20:38they still do knee extension, that's all the vastus brothers can do.
20:39 - 20:48We said that the vastus brothers cross what joint? The knee. Okay will this work
20:48 - 20:57my outer thigh? No my outer thigh is actually my vastus lateralis, which does
20:57 - 21:01knee extension. You want to freak somebody out, go to somebody in the gym
21:01 - 21:04who you catch doing this and go, you know what your outer thigh doesn't even move
21:04 - 21:09your hip, it does this, why don't you go do leg extensions. See what they'll say,
21:09 - 21:15you'll have them boggled because they'll be like, what but it's on the outside.
21:15 - 21:28Just the way the body is designed. How do you stretch your quads? Take the femur into
21:28 - 21:37hip back into hip extension. Wait a second
21:37 - 21:48knee flexion is this, that would stretch my quads right? Because my vastus, my vastus
21:48 - 21:58group doesn't cross the hip, why isn't this a stretch? Because my vastus muscles
21:58 - 22:06usually don't get short, that's part of it. Who does get short of my quads? My
22:06 - 22:10rectus femoris, which is why people do this thing right, because now I'm
22:10 - 22:19lengthening it both the knee and the hip, does that make sense? Never thought about
22:19 - 22:23that did you. Go ahead, next time somebody goes alright stretch your quads, just
22:23 - 22:26walk over to a table and be like...
22:27 - 22:34I'm in knee flexion, this is stretching your quads right. Then remind them that
22:34 - 22:38it's rectus femoris that you're feeling down the middle.