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Posture, there is an argument on whether
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these postural dysfunction models,
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movement impairment models even work. You know the real problem with that whole
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argument is, it all comes down to the definition of what posture is. What we
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consider posture. What we generally think of as posture, is our mom making us walk
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around the living room with a book on her head right. This whole thing guys,
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like steam like the old movies with like, you got to walk with good posture, and
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then sit up straight, right that's not all posture is right. Postured you're
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alluding to it with that stuff, you're alluding to an ideal alignment. But if
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we're going to make a definition of posture and it's going to match everything I've
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taught you before, then it also has to include all systems right, because I said
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you can't take out any one system. Rule number one, if it affects the human
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movement system it affects all systems; muscle, fascial, skeletal, neural. So I made
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my own definition of posture, why not. To me
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ideal posture is ideal arthro and osteo kinematics. What does that mean?
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Both the gross movements we talked about; abduction, adduction, flexion, extension as
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well as the joint on joint orbone on bone tiny movements; spin, roll, glide,
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compression, distraction. Arthro and osteo kinematics maintained by optimal
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myofascial, so that's the combination of what and what?
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Muscle and fascia right. Optimal myofascial activity in length. So the
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right amount of tone, the right length, no adaptive shortening, no restriction, as
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a result of accurate of sensation, integration, and activation by the
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nervous system, both statically and dynamically. How is that for a mouthful.
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haha, it's a long definition, but why does it have to be long? It has to be, it has
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to be clear, and I think some of the arguments we get to in this industry and
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you're going to, you're going to run into them guys. You're in school now, so you know
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one school of thought, but you're going to get out into the field and realize that
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there was a lot of schools that contributed to a lot of the information
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that we use. This definition is broad-based so that it does cover a lot
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of areas, and so that we're all speaking the same language. Now in the absence of
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ideal posture, we have postural dysfunction. Postural dysfunction is the
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absence of ideal posture as a result of maladaptation by oneM or multiple
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tissues in the human body. So if I have a strain, a strain is what? It's it's, it's a
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tearing of myofascial tissue right. So depending on the level of the strain -it
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might be micro tears all the way up to a complete rupture right, that affects my
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muscular and fascial system. Is it also going toaffect my nervous system? Sure. Is
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it going to affect the arthro kinematics? You think if you tore your psoas
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it's going to mess with your hip? Sure, sure that makes sense.
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Postural dysfunction to movement impairment. You guys will see the terms
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movement impairment, in fact I recommended a book yesterday
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Shirley Sahrmann's 'Diagnosis and Treatment of Movement
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Impairment Syndromes', we're talking the same language. We might use different words,
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we're talking the same language. Why do you think I have that picture up there, they
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both had injuries. Colby's had a pretty long almost injury
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free career, except for contact. Most of his injuries have been contact related,
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until recently he's a little older though. Dwight Howard though is a young guy, has
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he been injury prone? Yeah. Where? Low back. Does anybody see the amount of an
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anterior pelvic tilt he has? You think that played a role, and his feet turn out
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pretty good too in that picture, although he could just be posing. But you guys get
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what I'm saying there right, like maybe these two things are, you know I can't
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say for certain that his anterior pelvic tilt caused his low back pain, it could
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be his low back pain causes anterior pelvic tilt. I don't know for sure, but to
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me there seems to be a correlation between one guy on the right who has pretty
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good posture, and has had a nice long career, only mildly obstructed by injury,
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versus the guy on the left who fairly young and his career started having some
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serious problems that put him out for a good portion of a couple seasons, and he
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has a crazy anterior pelvic tilt. Guys going to get where I'm going with that.
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Neuromuscular efficiency is the ability of the neuromuscular system to allow
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agonist, antagonist, stabilizers and neutralizers to work synergistically to
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produce reduce and dynamically stabilize the entire kinetic chain in all three
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planes. I gave you that same definition yesterday, you guys remember that? Gave
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you the same definition yesterday that I stole from NASM, and by stole I mean
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borrowed, and I asked nicely and I'm citing my source. I think NASM Pro is now
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a different website but you guys can go to NASM.org.
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Now let's look at that definition with all of the information that you guys now
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have. The ability of the neuromuscular system,
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so what am I talking about? The link between who and who? The central nervous
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system and the muscular system, to allow agonists, prime movers, antagonists -the
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opposite of the prime movers, stabilizers and neutralizers alright. So in agonists
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we're probably talking about prime movers and synergists, the way they're
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using it there. Antagonists between stabilizers and neutralizers, we're also
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including fixators right. So now you got all those definitions, all those roles of
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muscles to work synergistically, meaning together to produce, reduce and
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dynamically stabilize, what type of joint muscle actions are we talking
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about? Contractions, so produce -concentric, reduce -eccentric and dynamically
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stabilized -isometric, the entire kinetic chain in all three planes. Going all the
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way back to the beginning of yesterday sagittal, frontal and transverse. When you
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look at that definition - that should give you an inclination of what you
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should be doing with people, right. Can you guys see that now. Can you guys just
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start to put all the sudden you start thinking like man I gotta start doing
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something with my lower body that's not in the sagittal plane. Right I have to, I
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have to go back and work on those transverse planes step ups that we
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learned yesterday. You know what I also have to do with my step ups, stop falling
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off the step. Maybe I should step up and slowly let myself down, and start working
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on my eccentric ability to reduce force. Can I land softly right, that's eccentric.
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Crazy how far we've come in the matter of 12 hours.
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Length tension relationships, you guys ever heard this term? What does this mean?
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Right so there is in, we're going to we're going to broaden that definition a little
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bit, and say optimal length equals optimal force. Now the question is is we
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have to understand length tension a little bit more than that, and realize it
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all goes back to the sliding filament theory. You guys remember the sliding
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filament theory, all right. So if I draw one sarcomere, do you guys remember what
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a sarcomere is? The smallest working unit of a muscle right. If I draw one
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sarcomere, here's the actin the thin filament, and here's my myosin. Now we
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theorized that the way contraction happens is by what? The ratcheting of the
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myosin heads pulling across actin.
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Now it's also theorized that the amount of force a muscle can produce, is related
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to how many what? How many cross bridges are happening right. Can you guys see how
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if maybe this muscle got a little shorter I'd get more cross bridges going,
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whereas if it was longer right let's say I'm out here,
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now how much force am I going to be able to produce? Well if it works out that, if it
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works out that well then two-thirds less, you guys can see how it would produce
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less force. I'd like to think of those little cross bridges like row boats, like
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like rows in crew you know, yeah like you put the the oar in and then what do you
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do? Power stroke pull, and then what do you have to do? Take the oar out return
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pull again. As long as there's enough water to pull against, you keep producing
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force. Now the thing I think a lot of people don't get about laying tension
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other than the practical application is, is it real good for a muscle to be real
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short? No because you start end up having overlap of actin, which is where my
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rowboat analogy kind of falls apart.
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Yeah it's more like you have another boat right next to you, can't get the oar
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in the water right. Everywhere that overlaps you can't get good cross
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bridging, all right if you can't get good cross bridging you can't produce a lot of
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force, not to mention our cells filled with nothing.
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Now what's inside cells organelles and in a muscle cell it's not cytoplasm it's
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sarcoplasm right, so it's like squeezing a water balloon at a certain point, like
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you have stuff in there. You start butting up against the internal
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resistance of the cell itself. So here's our length tension relationship, now
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let's let's make this practical, we know if it's too long it's going to produce less
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force, if it's too short it's going to produce less force it has to be just the
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right length. If I do a cable crossover, you guys ever try cable crossovers? You
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get two cables this way right, take a big step forward
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and then you do one of these. Old-school exercise, I'm not saying I actually do
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these, but you guys have all done cable crossovers at some point. So if I start
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right here and I try to pull forward, is it hard or easy at this point? Hard, why?
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Muscles are, my PEC is super long I can't get a lot of cross bridging, but then I
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get in here, what happens? I'll feel like a beast all right and then has anybody
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ever tried to do this, has anybody ever tried to cross their hands? Because you'll
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you won't feel what I'm talking about if you just do it like this which a lot of
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people do, but you try this experiment go like this and then try to do this, try to
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cross your hands, it does not work out very well.
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You'll start shaking and it won't work as well because length tension
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relationship right. So I think a lot of people think that the link, if I was to
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draw it on a graph and this is force production
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right, and this is length. So we're gonna say short, long, ideal. What would my graph
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look like for length tension relationship?
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Yeah it'd be it upside down U, it would look like this.
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It might not not always be a perfect U, it might be skewed to one side or
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another depending on what muscle, but it's going to be a u-shape upside-down
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u-shaped curve, does that make sense? How does this relate to posture, well if I'm
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standing like this, well better yet I'm standing like this right,
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I'm captain protraction / ILS king of the bench press but only on Mondays, because
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Mondays national chest day right, you got this, I'm this guy right here, what's up
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with these muscles? They're short right, are they gonna be able to produce
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optimal force? What's up with the muscles on my back? They're long, so are they
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going to be able to produce optimal force? No so good, now all of the muscles
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that cross my shoulders are incapable of producing what? Optimal force. This is the
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guy if you're in performance enhancement or you're a personal trainer who you
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want to see, or a girl for that matter, anybody you can get ahold of right,
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because you're going to walk up to him and go, you know what all of the muscles
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across your shoulder a weak. No I'm just kidding do not say that to some jack guy
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at the gym who walks over like this, it's not the way to get a client, but this is
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how you get a client like that; how much you bench? You don't actually have to
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tell me the truth pretend you're this guy, pretend you this guy how much do you
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bench? 405lbs, geez it's a pretty good bench, how
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did you like to be able to bench 425 today? Who would say no right.
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How long would it take you to actually go from 405 to 425 if you were just
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going put the time in and do it old school, pretty long time, weeks, months
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hard work, but think about how much is being stolen from this guy because
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nothing at its at its optimal length. If I can get his posture back to normal,
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there is a good chance that I didn't actually make him stronger.
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What did I allow him to do? Allow him to have access to force he already had in
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this system that was being robbed from him. You can do this with athletes too
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vertical jump to run faster, I don't know what position you play in soccer but if
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running huh, is that is it important to be able to sprint real fast? Can you guys
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tell like i know soccer, but if I see something like that, what was your name
00:17:4900:17:52
again I'm sorry, Jess, if I see something like that in Jes; let's say she walks
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out of here looking like a duck right, feet turned out like this, I see
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something like that, how would you like to be able to sprint faster today? Yeah I
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know that if I can get her here. correct these length tension relationships,
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performance will go up -because I'm back at the top of that that upside down U.
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You guys get what I'm saying? Cool.
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Reciprocal inhibition, you guys know what reciprocal inhibition is? What does this -
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break down that word.
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So reciprocal means opposite, to inhibit means to slow down right, putting up
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resistance. Reciprocal inhibition is a normal neuromuscular reflex on the body.
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The neuromuscular reflex that when your elbow flexors contracts, who gets the
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signal to tone down a little bit? No no I'm saying so your biceps let's say
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contract to flex your elbow, what muscle gets the signal to? The triceps
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get the signal to tone down just a little bit, does that make sense? Has to
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happen, we want that to happen so that the elbow moves smoothly. However
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when we're talking about this stuff, what starts to happen is we start to have
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altered reciprocal inhibition; so when a muscle gets a little short it starts to
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become overactive, the tone increases right, it's neural drive increases which
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is kind of like that muscle constantly getting a signal that it's on, which
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means what is it's going to do to its antagonist? It's going to reciprocally
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inhibit it a little bit all the time. You guys know about the dreaded droopy glute
00:20:0000:20:10
syndrome right, the droopy glute syndrome, everybody knows the droopy glute
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syndrome eventually. Your glutes used to be here, and now they're here right. I'm
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talking in literal space, in literal space right. What's a big part of droopy
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glute syndrome? People complaining that their glutes have gotten soft,
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who has a big propensity to get tight? Psoas, psoas becomes a little overactive so
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basically you're psoas is kind of like on all the time, and your body goes ohhh
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psoas is on guess who I need to shut down, glute. You guys see how that works? So
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normal reciprocal inhibition is great, hip flexion my glutes should set down a
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little bit so that my leg does what swings nicely. You gotta tone down the
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hip flexors, which is we'll talk about more this afternoon.
00:21:0400:21:09
Does that all make sense, so you got normal reciprocal inhibition then you
00:21:0900:21:17
have altered. Synergistic dominance, that's a great picture huh, she's doing a
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what? A deadlift. So she's doing a deadlift, who
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should be, what what joint action is a deadlift? Hip extension, hip extension
00:21:3200:21:37
right. I want stability here, I want to move here right. So who should be
00:21:3700:21:44
my prime mover of hip extension? My glutes, who's her prime mover? Yeah we
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see a lot of excessive lumbar and even cervical extension, so all of her erector
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spinae, remember I said erector spinae starts here, ends here. She's using that
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erector spinae to compensate for it. Maybe she has droopy glute syndrome I
00:22:0000:22:04
don't know, I don't know this woman. She's using her erector spinae to make
00:22:0400:22:09
up for the fact that her what isn't working? Her glutes. In which case she's
00:22:0900:22:14
probably also going to be using her hamstrings, this is what's called
00:22:1400:22:23
synergistic dominance -when what was the prime mover tries to take over I'm sorry
00:22:2300:22:32
I back that up, the prime mover shuts down a little bit and the synergists try
00:22:3200:22:36
to take over for that joint action.