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Tibialis Posterior Activation Progression 2

Tibialis Posterior Activation Progression 2 is an advanced exercise progression designed to build strength, power, and stability in your lower leg muscles. This series of exercises utilizes dynamic movements to create functional changes in your muscles in order to protect your lower body from common injuries and strains. This progression consists of progressive movement and muscle activation exercises that will have you feeling stronger and more balanced in no time. Incorporate this progression into your routine to protect your lower body from injury and boost

Transcript

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This is Brent of the Brookbush Institute, bringing you another tibialis posterior
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activation progression. In this video we're going to create an intermediary
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step between the long sitting band resisted tibialis posterior activation
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you saw in the previous video, and the standing activation progressions that
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are coming. I'm going to have my friend Melissa come out, she's going to help me
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demonstrate this exercise. So basically what we're going to do is rather than
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her taking on her whole bodyweight, we're going to have her work on like a
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seated calf raise, and start getting her to think about inversion in this calf
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raise type position. Now first things first, how do I resist inversion in this
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position. Well, if she inverts and kind of points the sole of her foot inward
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right, it actually forces her ankles outward. So if I go invert,
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her ankles go outward. If she were to do that bilaterally, you can see how her
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ankles go out. Well I can resist that with a mini band. So I'm going to go ahead and
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throw this mini band like over her lateral malleolus, or just below her lateral
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malleolus, those big bumps on the outside of her ankle, and now I got inversion
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resisted. In fact to make this even a little bit better, or to stimulate
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inversion a little bit more, Melissa is already doing it because I've cued her to do
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this a few times. She's actually putting her pinky toe pointing forward, turning
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her feet inward a little bit, and what you'll see is that will actually
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stimulate somebody to kind of already start this inversion, or get back there
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medial longitudinal arch, which is a big function of my posterior tib. Alright so
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just doing that a little bit, a lot of times you guys can see somebody go from
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this flat-footed position, to having a medial longitudinal arch, and then when
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they go into a calf raise from this position and you tell them to press out
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against the band, they get that inversion alright, that this part of their
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ankles going outward, happening a lot easier.
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Now next step, we can't forget about the queuing we used in the previous video to
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start inhibiting her overactive synergists. Right I talked about that little rule
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where when a prime mover becomes inhibited, other muscles try to take over
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and do its job, but then they're not very good at it and it kind of causes some
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other problems. In the case of the post tib it's the flexor hallucis longus and the
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flexor digitorum longus that give us problems, and try to take over for this
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inhibited posterior tibialis. The way we're going to reciprocally inhibit
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those muscles and ensure that our post tib is getting all the work is, we're
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going to go toes-up. Great so now she's doing that plantarflexion and inversion,
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with toes up, and she should start feeling this kind of in her inner
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calf. Now the only problem we have left with this exercise is what you'll see is
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if people just do it like this, either their knees will start coming together,
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and they'll try to brace their knees against each other and do this, which
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that position is going to start gearing up their TFL right. Or they start using
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their TFL and piriformis to keep their knees out. So what I have my clients do
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is I have them hold a foam roll between their knees. Now what I want you to do is
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you're allowed to touch the foam roll, but not squeeze it. Okay so I need you to
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hold on to it with your hands alright, because I don't want you to be tempted
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to hold on to it with your knees, and you're just going to touch the foam roll,
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but not squeeze it. Now she's going to go into her calf raise while pushing out
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against the band with toes up. So out against the band, toes up, out against the
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band, toes up. Once somebody has this going on at the ankle guys, this going on
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with the toes, this is the foot position for all of our other tibialis posterior
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activation progressions. They're just in standing, so she's going to stand as
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their next progression. She's going to stand on one leg as a progression after
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that, and we'll start the reactive stuff like falling off the box, and being able
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to decelerate force on one foot, all this same foot position.
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So even if this isn't the hardest progression that they've done, the
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resistance doesn't seem that big right, we're not loading her this way and she
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doesn't have her bodyweight to load that very strong muscle. It's the idea
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that we're reinforcing this cueing at the foot, plantarflexion and inversion
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with toes up. That is so important about putting this between that band resisted
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progression we did in the last video, and the progressions that are to come. I hope
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you guys enjoyed the video. I hope you get great results. I hope you using this
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as an intermediary progression makes your lives easier as you start to
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progress the exercise. I look forward to hearing about the success that you have.