0:02 This is Brent, President of B2C Fitness, and we're doing gluteus medius reactive 0:07 integration, a muscle that has a propensity to get weak in both our lower 0:10 leg dysfunction, as well as our lumbo pelvic hip complex dysfunction. Now, 0:14 before we do this exercise, I'm going to assume that we've already done our 0:17 release, stretching, and isolated activation, that is we have released and 0:22 stretched those muscles that are short and tight, and we have gone ahead and already 0:26 isolated, activated, our gluteus medius. That's going to be with clams, and 0:30 side lying leg raises, and you can check out those videos. The purpose 0:34 of reactive integration, is to go ahead and start getting the gluteus medius to 0:39 be part of more functional movement patterns, at a slightly increased tempo. 0:44 We want to make sure that we don't only have a strong gluteus medius, but a 0:48 gluteus medius that will fire when we need it. 0:51 I'm going to have Steph go ahead and come in, help me demonstrate this 0:54 exercise, a fellow student in the DPT program at Hunter. She's going to go 1:00 ahead and put this band above her knees, now this is a fit loop, you could 1:03 use a resistance band and just wrap it around a couple times. We need to keep mindful 1:08 of our overactive synergists still. Although we've released and stretched 1:11 many of them, we still need to think about what they would do to our form. 1:14 So our overactive synergists for the gluteus medius are quadratus lumborum, 1:18 our TFL, and our piriformis. Now, we can take the quadratus lumborum out pretty 1:24 easily by just making sure that Steph's torso stays nice and vertical. The piriformis 1:29 is not hard to take out either, we just want to make sure that we don't end up 1:32 in an excessive forward lean, or a deep squat position, as our piriformis is the 1:36 primary horizontal abductor of our hip. That is it's our primary horizontal 1:41 abductor here. The further we get into a forward bed, or a deep squat, the more 1:47 likely the piriformis is going to become the primary contributor, and not the 1:50 gluteus medius, so I'm going to have her keep up nice and tall. The TFL is by far the 1:56 hardest muscle to get out of this exercise. We know that this TFL has a propensity 2:01 to become synergistically dominant for a weak gluteus medius. So, first things 2:07 first, I'm going to have Steph make sure that she is pushing with her glute med, that 2:10 is she is pushing with this outside leg, and not reaching this way, to get over 2:15 this way. So, go ahead and take a nice step for me. Good. 2:20 I'm going to have you step back. You might have noticed a little something 2:23 from Steph where her her feet led her knees, your gluteus medius, at least 2:30 the weak fibers of your gluteus medius, are external rotators. Your TFL is an 2:34 internal rotator, so if I let her internally rotate her femur, I'm going to 2:39 get that TFL pretty jacked up. If I get her to externally rotate by keeping her 2:43 feet straight ahead, and then leading with her knees, we get a lot more 2:49 gluteus medius activity. This is why in this case I've put the band above her 2:53 knees to try to queue her to push out against that band. Let's go ahead and 2:57 see that Steph. Good. Feel that a little more in your gluteus medius? Good. The last 3:02 thing that we can do to even increase gluteus medius activity more if that 3:05 hadn't worked for Steph, which it did, that was great, let me have you go 3:09 ahead and step back, since the TFL as a flexor, we can take the TFL out through 3:16 reciprocal inhibition by adding just a little bit of extension. Now I'm not 3:20 going to have Steph take a huge step forward, but if she takes a step that's 3:24 just slightly forward, she'll go a little bit into extension. 3:32 Not quite so much forward, so you're going to step to about where my 3:36 foot is. Good. Go ahead and go back.This time let me have you lead with your 3:42 knees a little bit more. Good. One more time. 3:45 One queue that I like to use when people start reaching a little bit, which 3:49 Steph is doing is, "I want you to barrel your shoulder to me, like you're going to 3:54 knock me over". Good, and then she has to push. Alright, so there you go, 4:00 gluteus medius reactive integration. You saw the form queues to take out all 4:05 of those overactive synergists, being our quadratus lumborum, TFL and piriformis, 4:11 the TFL being the hardest one, and a couple of queues that will help make that 4:15 happen. Thank you.
