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This is Brent coming at you with another
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friend Rob, PT for many years, certified orthopedic manual therapist and faculty
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for the Maitland courses, to come out show me a few new exercises which i love.
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He came out to my advancements in exercise selection course for upper-body
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dysfunction and all of a sudden I got inundated with all sorts of stuff. This
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is one of those exercises, this is a modified cobra. I know I showed you that
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cobra kind of prone on ball, we're going to do one on a foam roll, and Rob
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showed me a bunch of cues where this nice flat stable surface ends up
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becoming perfect for reinforcing optimal alignment of our spine. I'm going to have
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my friend Rob come out he's going to model for us, figures his punishment for
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showing me this exercises, that he actually has to do the exercise now. So
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set up being first, how you set up on the foam roll is you are going to be face-down,
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and then actually let me have you sit up real quick Rob. Rob's going to end the
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foam roll right here, alright so just below his clavicles, just below this
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notch here. This is where the foam roll is going to end and he'll be face down.
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Great now I'm going to make sure he's in a nice straight line. I got this towel here
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so his face doesn't end up in the floor, his feet are tucked in. I like to try to
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get those the balls of somebody's feet as close to the floor as i can, and we'll
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show you guys a progression here with straight legs. But then what i want to be
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able to do is he's going to have to kind of, you're gonna see we're going to need
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some extension here, and some drawing in here, which now we have to do against
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gravity. Alright this is going to take a little bit of cueing, So Rob go ahead
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and draw in, and you want to make sure when they draw in that they're lifting
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that abdominal wall off your fingers but we don't see any increase in flexion
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here, we don't see any increase in movement here, and then I'm going to have
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Rob go ahead and tuck his chin, bring his head back to the point of
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neutral, which for Rob seems to be a point where his clavicles come
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just off the foam roll, but the rest of his sternum is on the foam roll. We want
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to be very careful that we get thoracic extension, and not thoracolumbar
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extension and an increase in a lordosis. So Rob go ahead and show me the extreme
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here. I see a lot of this in the gym in a lot of different variations of the Cobra,
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but this variation in particular we don't want this because we don't want to
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over stimulate some short overactive muscles. Alright so Rob's going to go
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back down into his neutral position but he's tough, he looks good he's drawn in.
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Notice that his hands are already externally rotated, so as he goes down
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and back with his shoulder blades alright, we're reinforcing that that
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posterior tipping, good that retraction. And then he can bring his hands up and
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into extension and external rotation, and we have a pretty good looking Cobra. Now
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there's a couple of tempo markings we can use, we can either use a 4-2-2 so
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that would be a two-second up, two second hold and then four second eccentric on
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the way down. I've also seen a 2-4-2 count which would be up for two, hold this
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end position for four, three, two, one, and then back down for two. And then Rob
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brought up a really great point, sometimes if he really wants to focus on
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this more than anything else they'll have somebody go all the way down in
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between reps, and the he'll cue them back into that position. In that case if
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you're cueing through all of the different cues involved, you might have
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to kind of toss your tempo markings away for a little bit, and just work on slow
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and controlled. So I would be draw in go ahead and draw in, head back come up just
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a little bit, shoulder blades down and back up, and thumbs towards the ceiling.
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Great, good back down, nice and slow Rob. Rob did that really well so maybe I
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could progress him, add even more cues in. So I'm going to have you
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draw in all right, I want you to go ahead and straighten out your knees, quads
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tight, glutes tight, like you're holding a dollar bill. Try to drive the balls of
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your feet into the floor. Let's go for that cervical retraction good, draw down
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and back, up with the arms, thumbs towards the ceiling, good. Hold, three, two, one, down
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nice and slow. Alright guys as you can see this is a very cue heavy exercise. It
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may take you a few sessions before you can actually put it into somebody's home
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exercise program or trust them to do it effectively on their own, but I think
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what you guys will find as an integrated postural exercise for all of those
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individuals with upper body dysfunction, this is an incredibly effective exercise.
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You can go ahead and get up Rob, thank you big thank you to Rob guys for
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showing me this variation. I hope you guys have a lot of fun with this