0:04 This is Brent of the Brookbush Institute, bringing you another tibialis posterior 0:08 activation progression. In this video we're going to create an intermediary 0:12 step between the long sitting band resisted tibialis posterior activation 0:17 you saw in the previous video, and the standing activation progressions that 0:22 are coming. I'm going to have my friend Melissa come out, she's going to help me 0:25 demonstrate this exercise. So basically what we're going to do is rather than 0:31 her taking on her whole bodyweight, we're going to have her work on like a 0:35 seated calf raise, and start getting her to think about inversion in this calf 0:42 raise type position. Now first things first, how do I resist inversion in this 0:47 position. Well, if she inverts and kind of points the sole of her foot inward 0:53 right, it actually forces her ankles outward. So if I go invert, 1:01 her ankles go outward. If she were to do that bilaterally, you can see how her 1:06 ankles go out. Well I can resist that with a mini band. So I'm going to go ahead and 1:11 throw this mini band like over her lateral malleolus, or just below her lateral 1:16 malleolus, those big bumps on the outside of her ankle, and now I got inversion 1:24 resisted. In fact to make this even a little bit better, or to stimulate 1:29 inversion a little bit more, Melissa is already doing it because I've cued her to do 1:33 this a few times. She's actually putting her pinky toe pointing forward, turning 1:38 her feet inward a little bit, and what you'll see is that will actually 1:40 stimulate somebody to kind of already start this inversion, or get back there 1:46 medial longitudinal arch, which is a big function of my posterior tib. Alright so 1:51 just doing that a little bit, a lot of times you guys can see somebody go from 1:55 this flat-footed position, to having a medial longitudinal arch, and then when 2:00 they go into a calf raise from this position and you tell them to press out 2:04 against the band, they get that inversion alright, that this part of their 2:09 ankles going outward, happening a lot easier. 2:12 Now next step, we can't forget about the queuing we used in the previous video to 2:17 start inhibiting her overactive synergists. Right I talked about that little rule 2:21 where when a prime mover becomes inhibited, other muscles try to take over 2:27 and do its job, but then they're not very good at it and it kind of causes some 2:31 other problems. In the case of the post tib it's the flexor hallucis longus and the 2:35 flexor digitorum longus that give us problems, and try to take over for this 2:39 inhibited posterior tibialis. The way we're going to reciprocally inhibit 2:44 those muscles and ensure that our post tib is getting all the work is, we're 2:48 going to go toes-up. Great so now she's doing that plantarflexion and inversion, 2:55 with toes up, and she should start feeling this kind of in her inner 3:00 calf. Now the only problem we have left with this exercise is what you'll see is 3:06 if people just do it like this, either their knees will start coming together, 3:10 and they'll try to brace their knees against each other and do this, which 3:13 that position is going to start gearing up their TFL right. Or they start using 3:20 their TFL and piriformis to keep their knees out. So what I have my clients do 3:24 is I have them hold a foam roll between their knees. Now what I want you to do is 3:29 you're allowed to touch the foam roll, but not squeeze it. Okay so I need you to 3:34 hold on to it with your hands alright, because I don't want you to be tempted 3:36 to hold on to it with your knees, and you're just going to touch the foam roll, 3:40 but not squeeze it. Now she's going to go into her calf raise while pushing out 3:46 against the band with toes up. So out against the band, toes up, out against the 3:53 band, toes up. Once somebody has this going on at the ankle guys, this going on 3:59 with the toes, this is the foot position for all of our other tibialis posterior 4:05 activation progressions. They're just in standing, so she's going to stand as 4:10 their next progression. She's going to stand on one leg as a progression after 4:12 that, and we'll start the reactive stuff like falling off the box, and being able 4:16 to decelerate force on one foot, all this same foot position. 4:21 So even if this isn't the hardest progression that they've done, the 4:25 resistance doesn't seem that big right, we're not loading her this way and she 4:29 doesn't have her bodyweight to load that very strong muscle. It's the idea 4:34 that we're reinforcing this cueing at the foot, plantarflexion and inversion 4:38 with toes up. That is so important about putting this between that band resisted 4:43 progression we did in the last video, and the progressions that are to come. I hope 4:48 you guys enjoyed the video. I hope you get great results. I hope you using this 4:52 as an intermediary progression makes your lives easier as you start to 4:57 progress the exercise. I look forward to hearing about the success that you have. 5:08
