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...you can think of it as this,
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for now, you know you get more
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complicated, we can talk about how it effects a whole routine, but here's
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what I want you to think about for now: your assessment effects your warmup.
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We're going to warm up before every workout, doesn't matter what phase we're in.
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We might use different forms of stretching, because we go from static to active
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to dynamic as we go through the phases, but we're always going to go after short and
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tight muscles. What we talked about yesterday, do we stretch muscles that are
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long? No, never. If a muscle is normal length, do we stretch it? No. If we just worked a
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muscle out that's at normal length, do we stretch it? No. If a muscle's not short
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and tight, don't stretch it. [You did say something yesterday so I want to get
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clarification about the hamstring not stretching it because it in extension is
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a long muscle, but if someone's feet turn out then you would stretch the hamstrings?]
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The short head of the biceps femoris so now you have to be very specific.
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You have your ischial tuberosity and your femur. This is a great
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diagram. I want you to know that my mother was an artist and it skipped a
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generation, there's no doubt on that one. If we look at the back of the leg, you have semimembranosus and
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-tendinosis on the medial side that cross the hip joint. Hip joint's
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up here, so this crosses the hip joint, moves the hip joint. You have the long
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head of the biceps femoris that crosses the hip joint.
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In anterior pelvic tilt, I'm going this way, which is going to do what to
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my hamstrings? Lengthen them. Now, we talked about the hamstrings, they're one of the
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weird muscles in the body that are long and overactive, which almost never
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happens. We usually think long and underactive and short and overactive,
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which is where the confusion comes in. People say, "My hamstrings feel tight,"
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and you'll do goniometric assessment, you'll do some sort of flexibility
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assessment and they'll test tight because they're geared up, but they're not. They're
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long. We know this about the long hamstrings. There is one hamstring though,
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your biceps femoris, the short head that connects into the middle of the femur
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and goes down into the lateral aspect of the knee. If my tibia externally
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rotates, does that shorten or lengthen that muscle? It shortens it, even though
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these guys are being pulled long... he doesn't cross that joint. You with me there?
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And we talked about that, usually how we treat this is we'll
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release and I talked to you, you can try this. I actually brought the
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softball with me. We talked about how a foam roll isn't particularly
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effective, but if you get a softball and find something where your leg dangles.
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My biceps femoris is the most lateral of my hamstring
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muscles, from mid femur down, I do this, I feel that. You can do this on
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breaks, just so you get the feeling. I'm not saying you have to all release your biceps
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femoris but at least you can feel this technique. We're going to release
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and generally we do active stretching with the hamstrings so that we don't run the
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risk, remember I talked about how there's different adaptations to different
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types of stretching, active stretching will improve reciprocal inhibition and end range
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strength without actually creating adaptive lengthening in fascial tissue.