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Relative flexibility
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is not, "You're relatively flexible."
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This is not, you're standing next to some guy go, "Well, compared to him I'm
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flexible.
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Relatively speaking, he can't even touch his knees and I can touch my shins."
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That's not relative flexibility. Relative flexibility is when one joint gets
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locked down, when one joint loses mobility, the proximal joints will start
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becoming too flexible to compensate that. Makes sense?
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I lose range of motion at one joint, other joints try to make up for it.
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So in this picture where is that guy's feet going? Out. His knees are
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going in, his feet are going out,
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it's a mess, it's a total mess. A very common mess.
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So what ends up happening is if I start losing dorsiflexion because, let's say my
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calves are tight, pretty common right,
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my body will go, "Well, I still have to get down.
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I don't have dorsiflexion, I still got to get down there,
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so you know what, I'm going to do, I'm going to steal from my knees."
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Sounds like a great plan doesn't it?
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I lost some mobility of my ankle, I think I'll steal from my knees and where do my
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knees go? Tibial external rotation.
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I try to shorten that lever length of my foot so that I can get down further and
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on top of it to make my limbs shorter I'm going to go ahead and bow in.
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That's the type of thing that sets up an ACL injury right, or at least a whole lot
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of knee pain.
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we can go through this whole thing as we're going here. As length
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tension relationship start to change,
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I increase activity of certain muscles,
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I get altered reciprocal inhibition, which shuts down prime movers so I end
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up with synergistic dominance, because my synergists try to take over.
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Right, maybe this all started with relative flexibility. Of course once that
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happens I have to adopt a compensation pattern. A compensation pattern is the
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new movement pattern you've adopted to make up for the fact that all of this
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stuff is happening.
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Makes sense?
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Where is that guy compensating? His back. Now, don't get me wrong,
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this is a guy arching his back when he benches...a whole lot more weight than I
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could ever bench.
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You could put me on steroids from here into eternity and train the heck out of
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me, I'm not going to be able to bench as much as that guy. I take my hat off to this
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individual.
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This is sport. In sport, we do a lot of things that are very harmful to our body.
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My question is, if you saw somebody compensate like that just pushing open a
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what's going on there? What is he compensating for? Yeah, so maybe his
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intrinsic stabilizers are weak
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so who is he trying to use a whole lot of to get some stability back in his
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Maybe his erector spinae right? We see a lot of extension so maybe it's the
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erector spinae coming in to try to compensate for the fact that he can't
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stabilize here for the amount of force he's trying to produce. Is that kind of
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starting to make sense?
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So what is optimal flexibility? Is that optimally flexible?
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That's actually hypermobile. It's a pretty picture, but it's hypermobile. Where is she
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hypermobile at?
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Yeah, can you guys see how she hinges right here?
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Yeah, that's not a great thing> That will lead to injury in time. She
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might feel great right now, but eventually that's going to cause
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problems.
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It is just as dangerous, remember our U shaped curve,
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think about it, it's just as dangerous to be too tight as it is to be what?
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too flexible. Anybody a dancer in here? You pay the price.
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It's very beautiful and it's great activity and at the end
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of the day, at the end of the day, nobody dies of a bicep attack. Guys get what I'm
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saying? Right, like everybody needs to be physically active.
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Orthopedic challenges are worth a lifetime activity and what it will do
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for your heart and respiratory system and your overall health.
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I'm not taking anything away from sport, but realize if you work for
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hypermobility are you eventually going to pay for it?
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Absolutely. If you don't need hypermobility for your sport, by all
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means do not trained for it.
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So let me just make this a little narrative for you guys and then we'll
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head to lunch.
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How many guys want to analyze an anterior pelvic tilt? You're wooed.
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Alright, so in order to analyze an anterior pelvic tilt,
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I need to start figuring out what joint actions occurred to get me into an
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anterior pelvic tilt.
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Hip...hip flexion and lumbar extension, good.
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Yeah so, an anterior pelvic tilt, your pelvis isn't a joint, right.
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Your pelvis is a bone under the control of your hip and lumbar spine.
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All right just stay with me you'll you'll get it by the time I'm
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done with this picture,
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providing I can get my art skills back together.
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So there's Slim, right?
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We have a cervical spine, his thoracic spine and since we're drawing an
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anterior pelvic to let me give them a pretty good lumbar curve here and and
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then a sloping pelvis, but a femur that goes straight down. Draw his ribcage,
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he's kind of barrel-chested, not really sure why. Actually, you know what, let me change this just a
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little bit.
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I know this won't be perfectly to scale but I want to draw the lumbar spine a
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little bigger so you guys can see. Let's draw his rib cage way up here.
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Does that look like an anterior pelvic tilt you? Good.
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So what happened to his psoas?
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They're definitely weak but they're weak because they're short right. So his psoas is short,
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well if it his psoas is short and he's stuck in hip flexion, who else is also short?
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Iliacus, good.
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So I'll have that one from the pelvis. What else?
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Yeah we could.. your erector spinae as your lumbar extensors, but let's save that
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What other hip flexors do I have? Rectus femoris is tight.
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What's this guy?
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TFL, right. So I got rectus femoris, psoas, iliacus, TFL - all short and overactive.
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Which means, like you mentioned my lumbar erectors are also going to be short and
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overactive because of the way this tilts I end up with excessive spinal lordosis,
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also known as what joint action? Extension. Who are my extenders of the spine?
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Erector spinae.
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And then we have one that attaches to the shoulder...
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Latissimus dorsi is also short and overactive. All right now let's start
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thinking through all the things we know that we just learned. If these guys are
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short and overactive what do they do to reciprocal inhibition?
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They're going to become..that's not the term I'm looking for yet...
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not that term either. So if my hip flexors are overactive they will do what?
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Tturn off your glutes via altered reciprocal inhibition. Right, so they shut
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down my prime mover.
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So we're going...these are going to be our long, under active muscles.
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My extensors are going to shut down who? So my lumbar flexors which are my
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rectus abdominis, obliques.
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I was kind of nice to this guy, right he should be shut down.
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So we got my internal-external obliques,
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who else might be shut down? Some stabilizers over here, yeah the TVA
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probably shut down.
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So those guys are shut down, that sucks.
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This is not a very pretty picture so far. Well if my glute max
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shuts down
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who has to become overactive? Your hamstrings, because they're the
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synergistically dominant, so then we bring out a new color. My hamstrings,
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especially my biceps femoris in this case are long and overactive because
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they are overactive synergists.
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How's this looking so far? Not very pretty right.
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That is not a pretty picture for performance, but is it common?
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Oh yeah. This is definitely common and realize, this is could have all started
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with one restriction.
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What might that restriction of started with? Maybe it's my psoas got tight.
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Maybe my psoas got tight or my rectus femoris got tight from, has anybody ever
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strained their rectus femoris, it's a pretty common strain right. Maybe that's
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what started this, so that all the other hip flexors joined suit - became tight and
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overactive so this would cause what? Relative flexibility. You guys get that?
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So a restriction in hip flexion may have caused an increase in lumbar
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extension, a change in pelvic position and now this whole thing that I've had
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to adopt is called what? Compensation pattern. You guys get how this all works
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together. You guys kind of understand these terms. (Would the relative flexibility be the lumbar extension.) In this case yeah, it'd
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probably be hypermobility at the lumbar spine. Very common.
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Does this kind of help make those terms makes sense? Can you guys see how this is
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all working together all the time?
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We could even go farther and go, "Do you think the change in all of the muscle
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activity here is going to screw up this person's arthrokinematics at the hip?
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Oh yeah, joints stay centered in large part due to muscle activity.
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Well center of gravity is still here, but realize that now these guys are pulling
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harder and these guys aren't pulling hard enough,
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which is going to shift the joint forward will shift the femur forward in
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this case. A little bananas huh? Give you got stuff to think about?
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Glad you learned your functional Anatomy yesterday because we couldn't even talk about this if we