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This is Brent of the Brookbush Institute, and in
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this video we're bringing you another
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self-administered joint mobilization for
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the hip. This particular joint
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mobilization is an anterior to posterior
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mobilization with hip flexion. It works
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really good for anybody who you think
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might have posterior hip tightness. This
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would specifically be those with lower
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leg dysfunction or lumbo-pelvic hip
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complex dysfunction. It probably works best
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for those individuals who have knees bow
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out or the dreaded butt-wink that's
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become such a big topic. It's that
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early posterior pelvic tilt in the
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descent of a squat, generally meaning
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that you have a restriction in hip
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flexion. I'm going to have my friend, Melissa,
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come out. She's going to help me
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demonstrate. Now, she's going to hook one
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of these big one to two-inch thick
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monster bands around a very low anchor.
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Make sure the anchor is heavy and stable, and
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it's not going to move. As she moves
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close to it, she's going to loop the band
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around the leg of the hip she wants to
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mobilize. She's then going to use the
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other leg to kind of scoot back with
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this hip in flexion to get all the
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tension she needs. Now, you guys need to
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have the band as close to your hip as
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you can. That means right up against
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bikini line for girls, or brief line for
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guys. Be very careful. These bands produce
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a lot of tension. If you get any little
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bit of skin from your gentler areas
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caught in this band, you are going to be
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speaking an octave higher. There is no
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doubt. So, make sure the band is in a
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comfortable position. It's not pinching
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skin but is as close to your hip as
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possible. You're using this opposite leg
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to stay stable and keep the amount of
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tension on the band. So, you guys can see
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already, there's the anterior to posterior pull
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on the hip joint. Now, we just have to
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work on hip flexion with this
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mobilization, and
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we'll have completed this technique. Now,
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unlike the other techniques I've shown
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you guys where you kind of rock the body,
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in this one you are going to be
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responsible for mobilizing your leg. You
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want to keep those acute variables in
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mind. This is one to two pulses or
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oscillations per second for 15 to 30
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seconds, or 30 to 50 reps. It's only going
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to be two to three inches, and you're
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going to want to be doing that
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oscillation at the very end of your hip
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flexion range of motion. Melissa's
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just a little slow here, if she can speed
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it up a little bit, that would
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be a nice tempo for an oscillation. I've
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talked about it in a couple articles now, in
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a couple previous videos, but you're probably
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not going to feel a whole lot when you
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do these mobilization techniques. I don't
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want you guys going for that feeling of
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an intense stretch, like you're doing a
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hip flexor stretch or a lat stretch, or
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that intense amount of tenderness, like
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when you do a release technique. You're
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probably actually not going to feel that
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much when you're doing this, maybe just a
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little stretch deep in your posterior
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hip. After 15 to 30 seconds you're going
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to stop and retest. So, if the reason you
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did this was because your knees bow out
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during an overhead squat, I'm going to go
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ahead and have you do that overhead
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squat again and see if your knees bow
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out got better. Of course, if you have any
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pain in your hip during this technique,
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cease immediately. This does work pretty
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good. Let me have you go ahead and switch
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legs. We'll pretend that you have bilateral
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problems.
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As I mentioned before, this does work
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pretty good for the butt-wink if your
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butt-wink is coming from a restriction
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in hip flexion, which it often is. So, once
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again, Melissa's got a nice amount of
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tension on this band. The hardest
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thing, guys, I think is to get that
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tempo and feel of what a mobilization
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should be, which is a little
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faster and a little smoother than I
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think a lot of people do initially. This
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does take a little bit of practice.
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You're just going to do 15 to 30 seconds.
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You're probably not going to feel much,
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as I said. Then we would relax. You go
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ahead and take the band off, and then we would
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reassess. Guys, I hope you enjoy this
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technique, a very easy technique, a very
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effective technique. I look forward to hearing the
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outcomes that you got. And I want to hear
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about some broken records on squats and
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a little less of that posterior pelvic
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tilt that I know has been hurting some
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of your guys' technique. Talk to you