0:03 APT: anterior pelvic tilt equals hip flexion, plus lumbar extension. That's the 0:17 equation for an anterior pelvic tilt. 0:27 So, 0:31 we get up in the morning, sit down on the couch while drinking our coffee, go through all 0:38 our emails, check facebook, if you're me linkedin, youtube, twitter, linkedin groups, 0:47 youtube groups, get all of that stuff done. Check my yahoo mail, my BTC email, my 0:54 google mail because we're just inundated with social media. So I've been sitting 0:58 there for like a half an hour while I drink my smoothie, drink my coffee. I then 1:03 get up, I walk around, right, I walk Dingo around a little bit. Come back, home, sit 1:11 down, put all my stuff together for this course, once again only to get up, get in a 1:18 cab. What do I do in a cab? Sit down. What position is that for my hips? 1:24 Flexion, so every time I've sat down I've been in hip flexion. Then let's say I 1:29 didn't do this course today, let's say it was class instead. What do you think I do 1:33 in class? Let's pretend I am you today, because this is my normal day, is being you guys. I'm 1:40 sitting, right? And of course by the time I get done with this course I'm going to 1:44 want to get up and run around, right? Get myself out a hip flexion. No, I'm going to go home, 1:52 get in the cab, sit down, in a hip flexed position, and relax 2:02 because it's been such a long tiring day of being uber active, right? You guys are 2:07 exhausted from being so active, I know. I've worked you out so hard today. So, how 2:15 different is that from our clients? It's not, right? They really kind of do 2:21 the same thing, only instead of in class they're at work. They have desk jobs, they're 2:25 not personal trainers, they don't even get up and stand around most of the time, 2:28 they just sit in a hip flexed position. Well what happens to a muscle that's 2:31 been kept in a shortened position over and over and over again? It adaptively 2:38 shortens. If you don't use it, you lose it. If you don't use the range of motion you have, 2:46 you will lose the range of motion you have. There is this argument of, you need 2:55 to activate, right? You need to use range of motion to get range of motion. So it's 3:00 one of the big Gary Grey things. The problem is he's set up an argument of 3:03 omission by saying, not explicitly saying, but not saying that you have to 3:07 statically stretch to get that range of motion back first. The truth is 3:12 he's very right, if you statically stretch, and then you don't use your new 3:17 range of motion, you will lose it. However, if you don't have it, you can't move into 3:24 it. So given the psoas's shortened position 3:32 what do you think we should do for the hip flexors? Stretch them. 3:39 You've got to stretch them. And, in fact, if you ask me, you've got to statically stretch them. 3:44 There's only one way to increase the length of fascia, and that's to get around 3:51 the hypertenicity, the over activity caused when we stretch a muscle, because 3:55 initially when you stretch a muscle does the muscle relax or does it get more tense? 3:59 It gets more tense. So then you're just pulling against muscle. When you 4:06 initially stretch a muscle, you pull a muscle into a lengthened position, does it 4:09 get relaxed or does it get more tense? It tenses up a little bit. And then if you 4:14 hold it, then what happens, then it relaxes. Once it relaxes then you can 4:18 affect the connective tissue, if you can affect the connective tissue you can 4:21 lengthen it and it'll start lengthening out. If it's adaptively shortened, it is 4:25 in a shortened position like this psoas, that's what you have to do. Now, the truth 4:31 of the matter is though, I mean you already knew that I didn't have to explain that to you. 4:34 You know the psoas major is tight. Like, whatever, Brent, I've got this. 4:39 Stretch my psoas. What do we see most trainers do with the psoas? Work it. Why? 4:49 They beat the hell out of the psoas because they think they're working abs. You want 4:55 to give yourself a challenge, and we might actually do this, there's an assignment 4:58 in the core section, try to come up with a core routine that doesn't use hip 5:04 flexion as a joint action. Seriously, I don't think we need short 5:12 and strong psoas. It's no wonder people come in with anterior pelvic 5:17 tilts. Like, yeah, I have low back pain, you know what 5:24 my doctor said, he said strengthen my abs. So I'll go strengthen my abs. 5:31 The first thing they do is sit ups. Which is what joint action? Hip flexion. 5:37 Then they go over the roman chair. Hip flexion. And then go over and 5:44 do these. Then they go wow, I really feel that in my low back. Well that worked. Is that going 5:53 to help our problem any? No, probably not. So psoas, stretch or strengthen? Stretch. 5:59 I'm not saying you can never do hip flexion work ever again. But you should 6:04 probably get your hip flexors back to optimal extensibility, then you could 6:08 slowly add, but monitor the situation.
