The Glut Max as a "Pusher"

This was an answer to a question from an intern inquiring about the action of the glut max during the swing phase of walking.

Pump Handle vs Bucket Handle Breath Dissociation

Pump handle/bucket handle dissociation: This exercise assesses and trains our ability to expand our thorax in a front-back direction in the upper rib cage. In order to perform this exercise properly, it is assumed that we are able to take a solid abdominally-oriented inhale, as well as experience and maintain the contractions of the muscles involved in an abdominal brace. The practice is commenced by inhaling low and wide into the abdomen. After this initial inhale, an exhale is pressurized creating a gentle abdominal brace. During the subsequent inhale, the muscle contractions of the abdominal brace are maintained, while we attempt to expand the chest and upper thoracic spine in a front-back direction. This activity separates the pump handle movement of the upper ribs from the bucket handle movement of the lower ribs.

This exercise can also be done with a 4-7-8 count (inhale-retention post inhale-exhale). In this case, the 4-second inhale and 7-second retention are performed only with the upper ribs, while the lower ribs are held downward. During the 8-second exhalation the muscle actions involved in the abdominal brace are enhanced. This process is then repeated for repetitions.

External Support for the Turkish Get-Up

Instead of supporting a kettlebell overhead, a mobility band or gymnastic ring can be adjusted on a pull-up bar so that we can have a fixed or mobile point on which to hold. In this way, we can be supported in all positions where we are limited with either mobility or stability.

Supine Nose to Knee

First flex the hip by passively pulling one thigh towards the abdomen.

Then extend the knee with the ankle plantarflexed, and the toes pointed.

Once reaching full knee extension, pull the toes towards the shin, reaching the heel away from the buttock.

Follow this by retracting the chin, flexing the neck and rounding the shoulders so that the head and shoulders come off the ground.

Return to the supine position by first returning the spine to neutral, and then by reversing the lower extremity movements.

Hip Flexor Pain in Z sitting

This video is in response to a question I received regarding hip flexor pain or tightness in the 90-90 or Z sit position. Generally, the hip flexors on the internally rotated side will guard in response to immobility into internal rotation. Therefore, it is necessary to promote isometrics that engage the hip extensors. This video demonstrates how to activate both the hamstrings and gluteus maximus in this ground sitting position.

Dissociating Hip Extension from Lumbar Extension: Half Kneeling

One of the most commonly seen associations in those presenting with low back pain is an inability to separate out the motion of the hip from the lumbar spine. This is most glaringly seen when attempting to extend the hip without the lumbar spine joining the party. This video looks at how to assess and work to improve the ability to dissociate hip extension from lumbar extension.

Check out Longevity Through Movement now on Amazon to learn more about movement dissociation and how to assess your readiness for exercise via the Movement Continuum.

Longevity Through Movement https://www.amazon.com/dp/1701792664/ref=cm_sw_r_cp_api_i_A3X1DbYCG8FK1

#longevity #movement #movementprofessional #mainlinephysio #movementdissociation #posturalcontrol #hipextension #longevitythroughmovement

Right glut max activation for right low back pain

This video is in response to a question I received regarding clicking and popping in the right hip when attempting to move into flexion and external rotation, as well as right lateral low back pain with longer periods of sitting on a couch or in a car. The video describes how to activate the right glute max as an external rotator in order to shift bodyweight away from the right side toward the left as to offload the right lumbar region.

Movement Professional Q & A: Ankle DORSIFLEXION

This video is a response to a question regarding guiding principles for dealing with ankle stiffness. In this video, I specifically address ankle dorsiflexion looking at the common body shape to be assessed and the understanding of the direction to focus on as well as the common compensations attempting to move us from this direction.

Low Back Pain with Kettlebell Swings?

In this episode of Movement Professional Q&A, I address some counter measures to decrease pain and tension in the lower back after performing high volumes of kettlebell swings.

Please comment with further questions that you would like addressed.

If you find this information valuable please give the video like and subscribe to my channel.

Be well Chris

#movementprofessional#movement #lowbackpain #kettlebellswings #sacralcounternutation #torsorotation

Pre-requisite for Rotation: The Hip Shift

In this video, I demonstrate and describe the hip shift and three progressive manners of assessing and training it.

Please comment with questions regarding any topic you would like addressed.

If you find this information helpful please give this video a like and subscribe to my channel.

Be well Chris

Increasing Hip IR in the Z Sit

This video is for a client needing to get some hip rotation in his movement repertoire. I prescribed this in response to his complaint of low back after kettlebell swings.

Please comment with any further questions you’d like me to address.

If you find this information useful please give the video a like and subscribe to my channel.

Be well Chris

#movementprofessional #zsit #hipinternalrotation #lowbackpain

Left Anterior Medial Knee Pain During Back Squatting

This video is in response to a question I received from a client regarding getting left anterior medial knee when increasing load when back squatting.

In the video, I explain how to maintain a posterior direction with weight bearing through the feet/ankles, as well as referencing the body more to the left to shift load away from the medial aspect of the knee toward the posterior lateral aspect of the hip.

Please comment with any further questions you’d like me to address.

If you find this information useful please give the video a like as well as subscribe to my channel.

Be well Chris

Seated Aerobic Exercise

This video is in response to a client that asked about incorporating some simple seated aerobic exercise into her home routine as she cannot currently weight bearing through her feet due to injury.

Here I demonstrate the use of seated weight shifting to allow for safe and efficient shadowing boxing while sitting.

Questions with Corey: Inhalation and Squat Depth; Speed vs Strength vs Endurance

This video is a Zoom-based Q&A session with my intern and newly accepted PT student Corey Richards. Corey always asks great questions so I figured I would start to record some of our conversations. Today we discuss:

  1. Breathing strategies for improving squat depth
  2. How to train absolute speed vs. speed endurance while quarantined away from the gym setting.
  3. Training absolute strength with bodyweight only

Please comment with further questions or reach out to me at chris@movementprofessional.com if you would like to set up a live Q&A session.

If you find this information useful please give the video a like and if you haven't done so already subscribe to my channel.

Be well,

Chris

In Defense of Crossfit

This video is a recording of a conversation I had with a client regarding my thoughts on Crossfit.

Feel free to comment with opposing views. I’m always happy to discuss 🤗

Quadruped "Pump Handle" Breathing

When contemplating biasing expansion into different regions of our lungs and ribcage it is important to position ourselves in a manner that allows for gravity to assist the process.

In this video, I demonstrate the use of the quadruped position to allow for increased ease of sternal or anterior pump handle expansion during inhalation.

Please comment with any 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