0:02 This is Brent, President of B2C Fitness, and we're doing posterior tibialis 0:06 reactive integration. So, our posterior tibialis is a muscle that has a 0:11 propensity to get weak in our lower body dysfunction; those of you doing the 0:14 overhead squat that's feet turnout, or feet evert, or even knees duck in during 0:19 an overhead squat. I'm assuming, at this point, if we're doing reactive 0:23 integration, we've already done our release techniques, our stretching 0:26 techniques, mobilization techniques when necessary, and we've done our isolated 0:32 activation. So now we're moving on to this reactive integration, which is this 0:36 idea that the posterior tibialis is active, but now we want to try to get it 0:41 firing in a timely manner during activities of, let's say, daily 0:45 living, or sports performance. I'm going to have Salvina come out and help me 0:48 demonstrate this exercise. I'm going to have you step up here, facing that way. First 0:54 things first, your posterior tibialis is a muscle in the deep 0:57 compartment, on the medial side of your calf, so it's going to be deep to your 1:03 calf, and on the inside. It runs down behind your medial malleolus, and then 1:09 underneath your foot. So it is both a plantar flexor, points your 1:13 toe down, as well as an inverter. So, the way we're going to get that active, 1:17 obviously, is plantar flexion and inversion. Our overactive synergists are 1:21 actually our peroneals, as well as our flexor hallucis longus, and our flexor 1:26 digitorum longus. The way we're going to get those overactive synergists out of 1:30 the equation, is by simply inverting and then lifting the toes. Now in this first 1:36 exercise that we're going to do for our posterior tibialis, I'm going to have 1:40 Salvina reach back with her foot, assume a position that's active for her 1:45 posterior tibialis, so that's going to be foot down, toes up, with slight inversion, 1:49 like she's pointing the ball of her foot at the ground. And then, she's just going 1:53 to drop back and try to land softly. So in this case our 1:57 posterior tibialis has to react, and eccentrically decelerate force and 2:02 stabilize. Let's see that one more time. So reach back, foot down, toes up 2:08 good. And in this first progression, since she's stepping back, she can take on as 2:13 much weight with her front leg as she needs to, to ensure that she has good 2:17 form here, that she's only allowing the posterior tibialis to 2:22 accept as much force as it can. So let me see you drop back a little faster 2:26 this time. Alright, so reach back, good. Once we have this down we can go 2:32 ahead and have Salvina turn around. Now, if she steps forward and leaves this 2:36 back leg up, obviously this back leg is not going to be able to take on as much 2:40 force, so her posterior tibialis on the side 2:43 that we're landing on is going to be forced to take more. She's still going to 2:46 reach forward, foot down, toes up, and land softly. Nice, good. Let's see that one more 2:52 time. As you can see Salvina's been working on this, she does have lower leg 2:58 dysfunction, but she's been working pretty hard. We're going to go 3:01 ahead and move her to the next progression, which starts with a reach, 3:05 foot down, toes up, but now we're actually going to go ahead and fall off, or do a 3:09 little hop down. So let me see a little hop down to stabilization. Good. You can 3:14 see that's a challenge for her, so we'd stop there. You obviously could go on to 3:18 a higher step, or try a little bit more of a forward bound. So, the 3:24 progressions for posterior tibialis reactive integration, we're going 3:28 to go foot down, toes up, first stepping back with a nice soft landing, then 3:33 stepping forward with a nice soft landing, and then hopping forward and 3:38 landing nice and softly with the stabilization. Thank you.
