Sustainable change: FRC vs. PRI

This video is in response to a question I received from Barrett:

"So, people will buy into the idea that strength training, fitness in general and even FRC have long-term benefits. Meaning, if they are performed, results will come and the results will be sustainable. Basically, “real change” is being made in the body.

However, I am having a hard time convincing people that PRI has sustainable long-term benefits and can make “real change” in the body. Whether it be neutral rib posture or even the external/internal shoulder rotation.

Do you have an opinions or suggestions in this regard?

How have you been able to convince others that PRI is able to produce “real change” in the body similar to other means of training?"

I discuss:

  1. The distinction between neurophysiological change and structural tissue change
  2. Relationships in the body the effect body position vs. focusing on isolated structural change
  3. Commonalities between FRC and PRI

Please comment with any questions. Happy to discuss this further.

Sidelying Cross Connect

This exercise is an entry point to be able to make a cross body connection of elbow to knee. This movement is valuable for those who lack trunk rotation and struggle with pressure management when in positions that are more challenging in relation to gravity.

Please comment with questions

Rotational Side Plank Progression

This video demonstrates a progression through a rotational side plank

Points of progression: Outer knee contact with legs together

Outer knee contact knees apart

Outer knee contact knees apart with top leg extended

Bilateral leg extension with legs stacked

Big Toe Pain When Walking?

This video uses my own left great toe pain as a discussion point for the concept of propulsion during the roll-over phase of gait.

Often times individuals will push off the great toe when walking, creating a scenario where the toe receives more force down into the ground. When pain in the toe is present, it provides feedback for the benefit of thinking of "pulling up" through the inner thigh and pelvic floor as opposed to "pushing down" into the ground.

Please comment with questions. Happy to discuss further!

Forward Bend: Standing on Hands Isometrics

This video demonstrates an easy progression toward a solid toe touch.

When posterior chain mobility or poor weight shifting mechanics are limiting the ability to bend forward with the knees bent, simply allow the knees to flex, aim to put the belly on the thighs and anchor your hands by stepping on your fingers.

From here, you create directional isometrics into knee extension while anchored up the chain.

Please comment with questions.

Questions with Corey: Mobility

In this episode with Corey we attack the topic of mobility.

Specifically we discuss:

Global position vs. specific joint strategies

The value of breathing

The relationship among muscle tension, position and gravity

Please comment with questions and remember to give the video a like and subscribe to the channel if you find the information useful.

Be well

Pump Handle Mechanics: Spinal Flexion or Extension?

This video is in response to a pair of questions I received from Shailesh. They read:

  1. Hi Doc, at 1.48s You said pump handle movement happens at back as well, so does it mean flexion of thoracic spine ? What about its effects on lumbar spine ? Thank you

  2. Also if you could please explain role of Diaphragm as regard to pump handle and bucket handle movements as to its 3 attachments ? Thk you.

The video discusses the difference between spinal flexion/extension and general expansion during inhalation.

Along with watching this video, check out Zac Cupples Movement Debrief where he takes a deep dive into the topic of spinal mechanics during respiration. Link is below:

https://youtu.be/U5sXNBOwLfU

Scapular CARs

This video demonstrates the execution of scapular CARs or controlled articular rotations from the methods of Functional Range Conditioning. https://functionalanatomyseminars.com/

Please comment with questions.

...and remember to give the video a like and subscribe to the channel if you find the information useful.

With much gratitude,

Chris

Beast Position Variations

This video demonstrates the Animal Flow created beast pose and its variations:

Forward traveling beast

Reverse traveling beast

Side traveling beast

https://animalflow.com/

Please comment with questions.

...and remember to give the video a like and subscribe to the channel if you find the information useful.

With much gratitude,

Chris

Lunge Series Warm-up

This video demonstrates and discusses a lunge series ideal for assessing and improving strength, balance and mobility.

The series includes:

Back lunge

Forward lunge

Back split hinge

Forward split hinge

Lateral Lunge

Please comment with questions.

...and remember to give the video a like and subscribe to the channel if you find the information useful.

With much gratitude,

Chris

The Four D's of Pressure Therapy: Abdomen

This video introduces the series "The Four Ds of Pressure Therapy" which is my deconstruction of various "self massage" techniques that involve applying localized pressure to a body region.

The Four Ds we must go through for an effective pressure therapy intervention are:

  1. Desensitize - gradually improve tolerance to pressure
  2. Deepen - allow the pressure to sink deeper into the tissues
  3. Dissociate - the deepened pressure creates a passive block or proprioceptive input so motion from one joint can be differentiated from a surrounding joint(s)
  4. Duration - for any of the other three factors to take hold, ample time is needed with any specific pressure application. 90 seconds to 2 minutes minimum is a good rule of thumb.

As an example of these phases, I demonstrate using 3 different balls to apply pressure to the abdomen and assist in dissociating lumbar from hip motion.

Links to balls: Yoga TuneUp Corgeous and Alpha balls: https://bit.ly/2T9Llow Power Systems Myo-Release ball: https://www.kqzyfj.com/click-9277152-10812391

Please comment with questions. Happy to discuss further!

A Tale of Two Hip Shifts: Hip ER vs IR

This video is in response to a question I received from Brian on whether the hip shift is hip internal or external rotation. My experience and understanding indicates that it can be both, as I explain in the video.

Enjoy and please reach out with any questions.

...And don't forget to like the video and subscribe to the channel if you find the information useful.

Be well

Standing Hip CARs

This video demonstrates the execution of standing hip CARs or controlled articular rotations from the methods of Functional Range Conditioning. https://functionalanatomyseminars.com/

Please comment with questions.

...and remember to give the video a like and subscribe to the channel if you find the information useful.

With much gratitude,

Chris

Quadruped Hip CARs

This video demonstrates the execution of quadruped hip CARs or controlled articular rotations from the methods of Functional Range Conditioning. https://functionalanatomyseminars.com/

Please comment with questions.

...and remember to give the video a like and subscribe to the channel if you find the information useful.

With much gratitude,

Chris

Questions with Corey: Learning

In this session with Corey, we discuss systems for learning. I really enjoyed this conversation and feel like we touched on several key topics for becoming an effective, life long learner.

Topics covered include:

  1. Information gathering

  2. Setting a schedule

  3. Building a resume by creating online content

  4. Using writing as a teacher

If you have any comments of questions please leave them below.

And don't forget to like the video and subscribe to the channel if you find this information useful.

Shoulder CARs

This video demonstrates the execution of shoulder CARs or controlled articular rotations from the methods of Functional Range Conditioning. https://functionalanatomyseminars.com/

Please comment with questions.

...and remember to give the video a like and subscribe to the channel if you find the information useful.

With much gratitude,

Chris

Armbar Variations

This video demonstrates three different versions of the kettlebell armbar with three different intentions:

  1. Pectoralis major stretch
  2. Improving shoulder external rotation
  3. Improving latissimus dorsi activation (compressive shoulder internal rotation)

Please comment with questions. Happy to discuss further!

Extended Exhale Breathing

In this video, I discuss extended exhale breathing in both standing and a prone plank position.

This strategy of breathing is valuable to relax muscle tension, down regulate the nervous system, as well as to guide muscle contraction toward the midline of the body.

Please comment with questions.

...and remember to give the video a like and subscribe to the channel if you find the information useful.

With much gratitude,

Chris