This video is short demonstration of a wall supported hip extension exercise.
The value of using the wall here is to provide a reference for the position of the pelvis, ribcage and head, when moving the hip into greater degrees of extension.
This important as it is common for us compensate somewhere up the chain when attempting to move the hip.
Please comment with questions.
This assessment involves using a stopwatch to time the duration of the maximum time in which we can retain air after a relaxed exhale. The intention is to examine our ability to tolerate greater levels of carbon dioxide in the bloodstream. In my experience, this assessment is one of the most valuable and easily understood ways of demonstrating positive change to breath control overtime.
This video explains the continuum from the hollow body plank to the neutral body plank.
Too often movement professionals debate the "right" position instead of clarifying the intent of the position. In this case, both the hollow and neutral body are valid body positions that fit into a continuum of what the client can control.
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/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.
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.
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.
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.
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.
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#longevity #movement #movementprofessional #mainlinephysio #movementdissociation #posturalcontrol #hipextension #longevitythroughmovement
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.
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.
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
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
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