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This is Brent coming at you with the
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going to be a series of videos by request. In this first video, we're going
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to go ahead and go over what is ideal posture?
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What is that ideal that we're judging our overhead squat assessment against? As
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well as how to setup the overhead squat assessment for your patient or client, so
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that you know you're getting an accurate read as we go into "signs and symptoms." So
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I'm going to have my friend come out.
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Leanne is going to show us exactly what good posture looks like. Now, you guys
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notice I have some key words written up here. These are the key segments, or
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joints, that I want to look at to make sure I have everything lined up ideally.
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Now we start with the feet.
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That's because everything stacks on top of the feet, so if I were to fix her head,
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fix her shoulders, fix her hips, and then try to fix her feet, there is a chance I
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can change all of that alignment back up. We're going to go ahead and start bottom-up.
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Now with the feet, there's basically three things to think about.
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I want them parallel, hip-width, and I want to make sure that I have some sort of
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medial arch, which I'll explain in a second here.
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So first things first, feet parallel - let's define that term. Feet parallel is
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going to be second toe pointing forward. If you guys just threw your hands out in
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front of you, you guys will notice that it's actually your index finger that points
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upward, and your thumb kind of points in, so if you thought about your feet
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doing the same thing, it's actually second toe pointing forward. Big toe's
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going to point in just a little bit. I know you guys are going to see a lot of this
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turnout. So the next thing is going to be hip-width. Now be careful.
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These are not Leanne's hips. These are Leanne's thighs. This is her vastus lateralis. Her hip joint
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is actually just underneath her ASIS. So her ASIS, for those of you guys who are
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familiar with your palpations, not a hard palpation to find. You're just going to
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go ahead and find what most people call their hips, the top of their ilium, palpate
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around. You guys will notice a notch right before it become soft tissue. So, we
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want to make sure that the feet are in line with that ASIS. Alright, her hip joint is
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right behind this point.
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Next, I want to make sure that she has some sort of medial arch. Now, it is very
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helpful when you guys do your overhead squat assessment, to have somebody take
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their shoes off.
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They can probably
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leave their socks on unless you guys are doing some more advanced assessments, but
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at least the shoes off will allow you to see this little space in here. I
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shouldn't say, I don't know if you guys are aware, where the first metatarsal-cuneiform
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joint is and cuneonavicular joint is, but these bones right here, in the
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middle of her foot, shouldn't be touching the floor. If you guys see those
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bones riding on the floor, that is going to be something we notice on our
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assessment as a dysfunction.
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I want to at least try to get them set up. "Hey, can you maintain that position?"
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Good. Alright, the next thing we're going go to is the knees. Now in static posture, we
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expect her knees to be in-line. But when she moves, "if you can give me a little
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dip here, and give me a little quarter squat," we're going to want to see her
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patella track over her second and third toe. So once again, if I go back to this
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position with my hands, this would be analogous to the middle of my hand
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I want my patella to track right through the middle of my foot. Now the
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lumbo-pelvic hip complex, as you guys can see here, LPHC, has several things
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that we're looking at, or at least four or five things that I'm looking at right
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off the bat. "Leanna, you can go ahead and turn sideways." I want to number one, make
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sure she's in neutral. "That's okay." So I had you guys palpate the ASIS here. If
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I were to put this part of her pants on her ASIS, palpate around her ilium, and
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found this other bony notch here, which "go ahead and turn your back to the
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camera. There you go." You guys can see these two bony notches, being her PSIS, are
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actually a lot closer together than the ASIS are, but if I go ahead and put the
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back of her pants up on her PSIS and then I line up her pants, that gives me a good
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idea of whether her pelvis is level, and that's the first thing I want to notice.
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"Is this level? Or is she turned in a little bit," which you guys might already
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know, is an anterior pelvic til. Usually what comes with that, is now we see that
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there's this excessive curve. We wanted a neutral curve, which we saw Leanne
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started with, and then as we go through the overhead squat assessment, we'll talk
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something called an "excessive forward lean," and I also want to make sure that
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Leanne, even just standing there, has a little bit of abdominal tone. I know you
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guys have seen, "hate to have you do this Leanne,
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but go ahead and totally relax out your TVA." Alright, so you guys see those people
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who have like, they have no abdominal tone whatsoever.
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You know, they got that little, like beer belly thing going on. Like, we want just a
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little bit of beach belly. That should be kind of normal as were standing there.
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next thing we're going to look at is shoulder girdle. When I sit here and I
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got Leanne, "you can go ahead and face the camera." When I have Leanne getting set-up,
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we know that a lot of individuals have a propensity to get here with their
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shoulders. So I want to make sure I at least cue "shoulders down and back" to start,
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see if she can even get to this position. Now this is going to be a little
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interesting when we go into an overhead squat because I'm actually going to actually have Leanne
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throw her arms in the air. Right. Elbows locked. She's just going to go
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straight up, and what I want to make sure is she did exactly what she did, which is
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her shoulders kind of stayed down, as opposed to raising her arms like this,
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where you see shoulders come up to her ears, as I kind of manhandle Leanne here.
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The last thing I want to look for is the head, guys. "Let me have you go ahead and turn
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sideways." I know a lot of you guys see this forward head tilt, and we see this
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like, protruding chin. We want to make sure that Leanne's ear kind of lines up
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with her shoulder assuming that I just put her shoulder into optimal
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posture by cueing her down and back. Now, when you get somebody set up for this
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overhead squat assessment,
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this is what you start with. "Alright, so go ahead and turn straight." But with all
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that being said, you don't want to go heavy, heavy, heavy, on the cues. I don't
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want to cue Leanne into a million positions that she's not used to being
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in. I don't want to give her a million instructions. I want to get a clean
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assessment. So basically what I'm going to do is I'm going to set up her feet,
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make sure she starts with her feet parallel.
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I'm going to make, I'm going to kind of, check out her pelvis. I might adjust her
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pants so it's easier for me to see whether her pants level or not. I'm not necessarily
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saying anything to her.
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Of course, ask permission if you're going to palpate.
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I'm going to go ahead and say "arms up."
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All right, we'll check to make sure that her head's straight. Then, just go ahead and
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have her sit. You guys notice I didn't use a whole lot of words. It's like, "okay,
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feet parallel. Good. Hands up, and go ahead and sit back for me." About all the cues I
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want to give. Alright. So, once we get into the next video and I talk about common
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postural dysfunctions and the common signs we'll see, we'll talk about how we're
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going to notate all this stuff. Now, a couple things you do have to be aware of.
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These things can destroy your squat assessment. Somebody has to be able to
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keep their heels on the floor. Every once in awhile, "let me go ahead and you turn sideways."
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You'll see somebody, "can you squat and let your heels come up?" Have you ever
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seen that? Right? Every once in awhile, you guys will see this, and someone's heels
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will come up off the floor as they're squatting. That is going to destroy your
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assessment. You might be able to guess that they have tight calves from that, but
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unfortunately, because they've lifted their ankle off, you really don't know
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how that's affecting the rest of their kinetic chain. Alright, the other thing we
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want to make sure is they're not faking it. Alright, I know a lot of fitness
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professionals out there, a lot of athletes out there, they've been taught
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how to do a squat. So if you have to, here's the trick I use. Rather than
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having them do an overhead squat assessment,
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I'll have them do a sit and stand assessment. Now they don't necessarily
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know it's an exercise, but you guys, as professionals doing your assessment, know
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that there is no difference between sitting and standing, and your overhead
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squat. So I could say, "go ahead put your hands up over your head.
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Stand up. Good. Sit back down.
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Stand up. Good. Can you sit down with only touching your butt to the chair and
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getting back up? Good." So you guys can see, this is the exact same thing.
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This is also a wonderful regression if you guys have maybe, a less well
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conditioned, or an older population, who can't do an overhead squat to begin with.
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You could break it down, not do the overhead part. You could have them put their
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hands on their waist to start or hands over their head to start, or maybe break
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it apart, and do this part as one part of the assessment, sitting as the other. But
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if I go ahead and take just about anybody and go,
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"Ok. Let me just have you sit and stand." I know from here, at least here, down,
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that's the exact same assessment, and I can get almost anybody to do that.
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Alright, so there you guys go. We have optimal posture, which is going to be
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reviewing real quick, feet parallel, hip-width, with a mild medial arch. Knees
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in line with the second and third toe. That's patella in line with the second
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and third toe. Lumbo-pelvic hip complex - I'm going to go ahead and set somebody's
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pants up so that I can see if her lumbopelvic hip complex is in neutral. Shoulder
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girdle. Shoulders down and back. That includes, even when I put my arms up,
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shoulder girdle is down and back. And then head, I'm going to at least look to try to
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start in neutral position. I hope that this gives you guys a good
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foundation for what is going to happen in the overhead squat video series, as we
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start pulling this thing apart sign by sign. Thanks again.