This video was done to properly explain a rotational lunge sequence. You should start this sequence slowly, focusing on your stance and maintaining proper alignment throughout all the different motions. As you progress through the sequence you can increase speed and tension while still maintaining control throughout the positions. The purpose to begin slow is to prime the movement before you increase the intensity to ensure you continue to maintain control throughout the entire sequence.
Stages of Transition in Gait
This video was done to demonstrate the stages of transition in Gait while maintaining 3 positions that allow for proper alignment throughout your gait cycle. This will help you improve your foot work and balance allowing for enhanced transition throughout the different phases of gait. This video also provides a gait sequence by increasing stride length while still maintaining proper alignment throughout the different positions.
Wall Isometrics for Hip Extension Strength
Terminal Knee Extension While Walking
Glut Max and Hamstring Activation
PRI based correctives for glut max and proximal hamstring activation for patient with knee osteoarthritis.
Love to the Ankle Dorsiflexors
This video discusses the value of engaging the ankle dorsiflexors to aid in activities such as squatting, landing, and walking.
Many of the ankle dorsiflexors actively spread the toes, therefore widening the foot giving us a better base of support as we interact with the ground.
This muscle group is also partially responsible for helping us maintain our medial arch as we sink or load into the ground,
Please comment with questions.
Be well
Chris
Wall Supported Standing Hip Extension
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.
PRI 90-90 hip lift with 4-7-8 breathing
Running, breath and core drills
Quadruped Controlled Flexion
Seated Hip Shift
Unstable Surface Running in Place
Band Resisted Running in Place
Relaxed Breath Hold Count
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.
Hollow vs Neutral Plank
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.
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.