0:05 So psoas an iliacus, starting your hip flexors guys. So my psoas, we will do 0:22 iliacus here. My psoas goes from lumbar vertebrae to lesser trochanter. If you 0:31 can see it in that picture, my lesser trochanter is a smaller bump, a smaller 0:37 chunk of bone. Inside here this is deep in like your groin muscles is where you 0:44 would feel this attachment. My iliacus attaches from my iliac fossa, 0:52 what's a fossa? Depression, right. A depression iliac is an ilium. Your 1:01 iliacus actually connects to this whole surface here, and then goes in. So what 1:12 what joint these muscles cross? Hip. 1:20 Oh you know what we got to do, word bank. Oh that's a nice marker. 1:34 I'm trying guys I looked for the better ones, and realized there was one just 1:39 sitting there. Alright word bank. Part of the problem is we wear out markers as 1:44 the day goes on. Word bank, we're doing hip, what type of joint is the hip? 1:52 Ball-and-socket, that was close. 2:08 What joint actions can a ball-and-socket do? All of them, even the scapular ones? 2:17 Alright let's name them; flexion, extension, adduction, abduction, internal 2:36 rotation, external rotation. Two more, horizontal adduction, horizontal 2:53 abduction, cool. Yes sir. 3:04 Circumduction I would not consider a joint action unto itself. It's making 3:11 circles right, which is more like the combination of several joint actions, 3:20 like horizontal adduction to adduction, to horizontal 3:27 abduction to abduction, you know it's like a a combination of movements. Yeah every 3:34 once in while you see circumduction and textbook and you're like, how often do 3:38 people make circles that you needed their own joint action to do this? And 3:42 there are no muscles that cause circumduction. Like that's not a 3:47 joint action that muscles do, I don't know. So word bank -hip we're good there. 3:52 Psoas, iliacus, so lumbar spine, ilium, lesser trochanter crosses the hip. What 4:02 joint actions will this guy do, he runs up and down in front of the hip? Flexion, 4:06 we know it's very good at flexion. Do you think it can cause anything else to 4:10 happen? How'd you guys come up with external rotation? 4:19 It wraps around this way right, so as it pulls up, what happens to my femur? Yeah 4:27 it twists, very well-put, twists out. You guys see that? It'll do this thing. The 4:36 psoas and iliacus help you do the Michael Jackson, I never realized that. 4:44 Now I just want to touch on something. I want to give you guys a little inference 4:50 on exercise selection, because I know that's a lot of what you guys will be 4:54 doing in the future. Strengthen or stretch the hip flexors? 'Stretch'. What do most 5:02 people do to them? Strengthen them. Strengthening your hip 5:07 flexors implies that they're what? Weak, or in need of hypertrophy. But these 5:14 muscles often get shortened, why? Because you sit, typical day for the typical 5:22 client. You get up in the morning, you sit down, you eat breakfast. You jump in your 5:28 car where you sit down right, those are both what position for the hip? 5:33 Hip flexion. So my hip flexors shortened. So sit down eat breakfast, sit down in 5:38 the car, to get out of the car to come to work and sit behind a desk, right and 5:45 then after that super hard day at work you have to get back in the car and sit; 5:50 where you're probably going to go home and make some dinner and sit on the 5:56 couch for three or four hours, only so that you can go to sleep in the fetal 6:02 position. Right like isn't this kind of like that, you're like holy cow do you 6:08 ever get out of hip flexion. Now the problem with this is is when muscles 6:12 stay in a shortened position, they tend to do what? They tend to actually 6:16 adaptively shorten, which if my hip flexors shortened here's what happens 6:20 right; this is hip flexed, everybody's clear with that. If I go to stand up I 6:27 can only go as far as my hip flexors will let me right, and then I get stuck. 6:33 Well am I going to walk around like this? 6:38 Some people do, but do most people? Yeah, right let's not do that. So 6:47 how do I, how do I get myself kind of out of this position and straighten? I 6:53 extended my spine right. Is this a good posture? Do we see a lot of this though? 7:00 Yeah this is what's called an anterior pelvic tilt. Sure is that going to be 7:05 real healthy for my low back? No. Could you guys, everybody stand up and do that 7:09 actually. Yeah so start a little hip flexed, kind of imagine your hip flexors 7:16 be in tight. You can even kind of put your hands on your, you guys know where your ASIS are? 7:22 So your ASIS follow your ilium to that notch, now imagine it 7:26 kind of gets stuck right, and then extend at your spine. Oh yeah, you think this 7:33 might be a cause of some of the low back pain we see? You know the worst part 7:38 about this is right, is you get cats, you'll have somebody like this, you guys 7:42 can sit down, they go to the doctor and of course their doctor tells them, what 7:47 do they need to do to get over the low back pain? Strengthen their core. So what 7:53 do they do? They do a bunch of lumbar extension, like dude I think you were 7:59 already there; followed by some ab work 8:07 right. How many of you guys see it? Gotta do Roman chair leg lifts for your "lower 8:13 abs," aka your psoas, and then I'm going to walk over and because I'm super strong I'm 8:22 going to grab two dumbbells and do this right, and then I'm walking to gym and go, 8:27 "Man I feel that in my low back, I hope it's working." Problem, can we do better? A 8:36 little bit of functional Anatomy knowledge and at the very least you guys 8:40 are going to change what? 8:44 You're not going to even try to work your lower abs because you know they 8:48 don't exist, and you know all that's going to do is strengthen an already 8:51 short, tight psoas. So rather than strengthen a short, tight psoas, you're 8:55 probably going to stretch it, maybe show them a kneeling hip flexor stretch 9:00 right, so that maybe they'll get back into this position, which you think 9:06 that'll have a little impact on some of that low back soreness? Absolutely. Yeah 9:15 obviously strong core absolutely helps, I'm talking about what exercises you 9:19 select, do the three exercises I select, were those good? No, but do you see that? Yeah. 9:26 I'll watch guys who want a strong core do hip flexor work for 20 minutes. Do you 9:33 need to strengthen your hip flexors, probably not that much, probably not that 9:39 much. I'm not going to take all your leg raises away, I know some of you guys like 9:41 to do that type of stuff, but you don't need that much, like let's do some other 9:45 stuff. Let's do some more sophisticated exercises like chops, static chop 9:50 patterns. How many of you guys have done this thing right? Like some of those anti- 9:56 rotation exercises that work on stability. Planks, bridges. Who said 10:01 bridges before? Yeah we'll talk about that, we'll talk about that a little bit 10:07 when we get to core. But you guys get what I'm saying? You don't need more psoas. 10:10 Tensor fasciae latae, I mean you guys have heard of this one? 10:16 The TFL alright, so let's break this one down. 10:28 TFL goes from a point just posterior your anterior superior iliac spine, which 10:36 you just palpated, your ASIS right. Where just behind that it hooks into your 10:43 iliotibial band, uses your iliotibial band as a tendon, which then inserts into 10:49 lateral condyle of the tibia. 10:55 What joint does this cross? Let's start there. Hip, yeah we'll stay with hip 11:03 for today. So is it on the front side of the hip, the back side of the hip? Lateral, 11:12 it's a little forward though too right. So it's like on the outside, like your 11:17 TFLs right here. Everybody know where the TFL is? Stand up real quick. 11:22 Stand up sit down, stand up sit down, stand up sit down. Alright feel your 11:27 ASIS, right now go just behind it, this point right here, in fact I can get more 11:37 specific than that; everybody find your ASIS that bony notch, follow your ilium 11:43 up to its highest point, then find your greater trochanter, see how that 11:50 makes a triangle right. You kind of got your mid-ilium, ASIS, greater trochanter 11:56 in that triangle. Alright in that triangle is your TFL. So is 12:07 it on the front side of the hip? Yeah, it's on the front side. Is it on the 12:11 lateral side of the hip? Cool, now keep that in mind, go ahead and sit back down. 12:16 If it's a little on the front side it will contribute to hip flexion right. 12:24 This will get shorter if I flex my hip, if it's on the lateral aspect of my hip 12:32 what else will it contribute to? Abduction. Now because of the way this 12:43 attaches this way, yeah it'll contribute to internal rotation with that little 12:51 bit of obliquity it has, everybody get that? A hip pointer? It'll it, like a 13:12 contusion? I think a lot of things can happen at the hip, let's start there. 13:17 If you got hit there and it caused a bruise like and that got really tight it 13:21 would not feel good. Sometimes that muscle gets tight and causes hip joint 13:26 issues which can also be very painful right, like this muscle's involved in like 13:31 have you guys ever heard of hip impingement syndrome? This muscle would 13:34 be involved. Have you guys ever heard of iliotibial band syndrome? 13:38 Yeah. Can you stretch your iliotibial band? Can you foam roll your iliotibial 13:45 band? That's also a good question. I'm going to crush some spirits right now, 13:49 the answer is no and no. Your iliotibial band is a thick piece of connective 13:56 tissue, it's not muscle. You can't relax your iliotibial band, it's not 14:03 contractile tissue. You guys remember from biology right muscle is contractile. 14:08 Is connective tissue contractile? No, no in fact when you do iliotibial band foam 14:16 rolling, what you're actually affecting is the muscle underneath it. But if I 14:21 really wanted to get my iliotibial band to be looser, what could I affect? 14:31 The TFL. The TFL uses the iliotibial band as a tendon. So if I get my TFL to tone 14:38 down, relax a little bit, lengthen it a little bit, will that help 14:42 take some of the tension off my iliotibial band? You guys get what I'm saying? I'm 14:51 going to say nine times out of ten iliotibial band syndrome, overactive TFL. 15:04 It's kind of like that picture alright, you can see how it invests in this 15:13 iliotibial band all throughout, but yeah it gets, the the muscle itself goes a 15:17 little bit past the greater trochanter. It's probably a little bit bigger the 15:23 muscle itself at least width and length wise, it's probably a little bit bigger 15:27 than the back of your hand. It does but we'll get to that in a bit alright, it 15:41 contributes to rotation at the knee which we might save for a later course. 15:49 Flexion, abduction, internal rotation at the hip though, everybody is cool with 15:54 that, you understand that, we can move forward? Guys are starting to bury these 15:59 muscles really quick. 16:05 That doesn't mean you get to go home at 4:30 though. Rectus femoris, 16:25 all the muscles in the quads do the same thing, except for the one that wrecked it 16:33 for us. The rectus femoris right, what is different about the rectus femoris? It 16:43 crosses two joints, which two joints? 16:49 Uh-oh two joint, what does that mean? New word bank. All of these word banks. 17:04 Knee, what type of joint is it? Hinge we're going to call it a hinge for today, 17:11 cool with that. It also rotates though, and I said sometimes it's called a...you 17:21 remember the word? Condyloid. Alright word bank knee, what does a hinge joint do? 17:35 Flexion and Extension. 17:43 Alright rectus femoris crosses up and down in front of the hip, connects into 17:46 something called your AIIS, anterior inferior iliac spine, which is deep. It's 17:52 a little harder to palpate there guys. So but it's below the ASIS, its here right, 17:58 run straight down in front of the hip, which means it's probably going to do what? 18:02 Flexion, easy. It runs up and down over the front side of the knee, what's it 18:12 going to do? Extension. Give you a little tidbit about 18:22 the rectus femoris, how many of you guys, well actually you know what I'll save 18:25 that, hold on one second -let's go on to the next muscles. Everybody's cool with 18:29 the rectus femoris. The quadriceps; 18:40 vastus lateralis, intermedius and medialis. What are those words referring 18:47 to? Location right. So where is my lateralis? Lateral side. Your vastus 18:55 lateralis is your outer thigh all right. Your vastus medialis which one is that? 19:00 Visually it's the inner one right, it's a little teardrop muscle, it actually goes 19:06 up, you can see in this picture, that the medialis actually goes all the way up; 19:10 but there's a couple muscles that have been removed from this picture, that cut 19:14 off your view right. It gets covered up by some other muscles which is why you 19:19 only see a teardrop, but that muscle goes all the way up, and then our intermedius 19:23 runs right in the middle. What's on top of the intermedius? The rectus femoris, 19:29 good. Now all of those muscles connect to the femur. Vastus lateralis, vastus 19:36 intermedius, vastus medialis; and then they hook into the patellar tendon and 19:40 go to the tibial tuberosity, across what joint? The knee. Does these muscles cross 19:48 the hip? No they go in front, in front of the knee right. So what joint action are 19:56 they going to cause? Yeah so vastus causes knee 20:07 what? Extension. Now I know this is old-school and most people don't still 20:17 do this, but I want to crush the myth anyway. If I do leg press with my feet 20:23 together versus my feet wide, does that change which vastus muscle I work? No 20:31 they still do knee extension, that's all the vastus brothers can do. 20:39 We said that the vastus brothers cross what joint? The knee. Okay will this work 20:48 my outer thigh? No my outer thigh is actually my vastus lateralis, which does 20:57 knee extension. You want to freak somebody out, go to somebody in the gym 21:01 who you catch doing this and go, you know what your outer thigh doesn't even move 21:04 your hip, it does this, why don't you go do leg extensions. See what they'll say, 21:09 you'll have them boggled because they'll be like, what but it's on the outside. 21:15 Just the way the body is designed. How do you stretch your quads? Take the femur into 21:28 hip back into hip extension. Wait a second 21:37 knee flexion is this, that would stretch my quads right? Because my vastus, my vastus 21:48 group doesn't cross the hip, why isn't this a stretch? Because my vastus muscles 21:58 usually don't get short, that's part of it. Who does get short of my quads? My 22:06 rectus femoris, which is why people do this thing right, because now I'm 22:10 lengthening it both the knee and the hip, does that make sense? Never thought about 22:19 that did you. Go ahead, next time somebody goes alright stretch your quads, just 22:23 walk over to a table and be like... 22:27 I'm in knee flexion, this is stretching your quads right. Then remind them that 22:34 it's rectus femoris that you're feeling down the middle.
