So let's dig in. This is from Michael. And Michael says, I heard you say that you would side plank a wide, infraternal angle client. Can you go into details to why and what effect it has on the ribcage? Absolutely, I can. In fact, let me go get my homemade ribcage. So spine, somewhere around. the fifth rib sternum first rib just to give you a frame of reference but when we're looking at a wide ISA we're looking at that shape right there so they are wider side to side than they are deep and so if I was to do a a typical plank under those circumstances where I'm looking down the line in that respect because of the way that the diaphragm descends with a wide ISA if I lay them or if I put them in prone and I put them in symmetrical I can actually reinforce the width position so they're already wide side to side and if I put them in prone under those circumstances I don't really affect a favorable change in thoracic shape. Now, if I take you to your side, so if I start you in a wide position here and I take you to your side, all of the internal organs will fall because of gravity towards the downside. And so that gives me an enhancement in an anterior posterior direction right away. I also create a compressive strategy on the downside and so that means I'm going to create an expansive strategy on the upside. And so now I get a situation where it looks kind of like that. So I actually teach the thorax to expand on one side. And then when I flip them over and I do the other side, I teach expansion on that side. And that's usually the best way to make the shape change in a favorable direction when you have somebody that's in a wide infrastructure angle that I want to increase their anterior, posterior diameter. It's much easier to do on one side versus the other. And so that's why we would choose a side plank versus something in prone. As far as you ask for progressions and regressions, it's beyond the scope of this type of interaction.

But there are a good number of them. In fact, I posted a couple of really simple progressions in a low oblique sit and high oblique sit that you can reference on Instagram and YouTube. So check those out. But all you have to do is go through YouTube and you can look at any number of progressions. The goal when you're working with a client is just to make sure that you're putting them in a position to be successful. So whatever your intent is, then you have to put them in a situation where they can execute and be effective. And so then we're always going to use a test, intervene, retest scenario, however you determine that to be. So hopefully Michael, that answers your question in regard to the shape change of the thorax with the wide ISA and why we would use the side plank. Ron Dell was on the free Q&A call that Mike Robertson did to introduce the updates to the IFAS University. He had a question in regard to the expansion of the thorax. We're still talking about the answer to your expansion, but he wanted to make the comparison between the narrow ISA and the wide ISA. And I did make a comment that I would typically start with my wide ISAs face up and my narrow ISAs face down because of, once again, the shape of the diaphragm. So the diaphragms are shaped totally differently in these two archetypes and so, with my narrows I'm going to have this sort of like increased anterior-posterior diameter and a narrow side to side, and with my wides I'm going to have an increased side to side diameter and a narrow anterior-posterior. And because of that, the diaphragm is actually in a different shape and so we have to respect that. So once again, if I was to take a wide ISA and put them in a prone position or an inverted position so hips higher than shoulders in prone, I may get an effective anterior-posterior change, but it's probably not going to be as significant as it would be if I put them in supine to take advantage of the load of the guts on the posterior aspect of the thorax as far as promoting a favorable shape change to the diaphragm and then working it unilaterally.

That's why I would tend to start the wider ISAs in a supine position and drive some form of unilateral positioning. With the narrows, with the face down because of the shape of their diaphragm they actually benefit from the load of the guts moving superior and anteriorly. So think about an inverted lazy bear position where I have the knees elevated in quadrupeds so the hips are higher than the shoulders and then I drop them down to the elbow. So now we have head lower than hips and so now we have a much more favorable position for that shape of the diaphragm and for increasing the width of the diameter of the thorax. So that's why we would choose those two strategies. And that's why there's a little bit of difference between the wide ISAs and the narrow ISAs. If you're ever on the fence and you're not sure which way to go, do something. So again, it's always test, intervene, retest and that's going to provide you the guidance. So if you're successful in your intervention, then you can move forward. If it's not successful, then try the opposing strategy because sometimes these things are confusing. Sometimes people are very close to being on the fence, so to speak, as to whether they are predominantly wide or narrow.

My position would be that we're moving that shoulder into a position of external rotation during arm swing because of the reorientation of the thorax. So Sasha, I hope that answers your question. Have a great, great Monday and I will see you guys tomorrow. Good morning. Happy Tuesday. I have neuro coffee in hand. And it is perfect, ladies and gentlemen. Okay. I got to dive right into the Q&A. Got a busy day. Just got off a mentorship call. Got another call coming up. So I'm squeezing this one in, in between. And I got two questions that came through that are very, very similar. They kind of build on one another. So Rachel sent me a question and basically she sort of reviewed what she saw from her perspective as the orientations of our typical archetypes of the wide and the narrows that we refer to with the ISA, IPA relationships. And then she wanted to know why we would see these additional superficial compressive strategies arise. And then Jang sent me a question that says, okay, so we do have these compressive strategies. Is there a sequence to them? And then how do we resolve these things? And so what I wanna do is do a quick review. We'll use the pelvis as a representation, because it's really, really easy to see. And then we can talk about how these arise and then what to do. If we look at our two archetypes, we have our wide ISA IPA relationship. So we'll use that as our representation there. And I'm going to have the nutated sacrum that goes along with that. And so then if I have a narrow IPA, I have counter-nutation. So that's the base of the sacrum coming back. that relationship there if we look at just the one side. And so what we have to respect is that this is all based on my ability to stand and walk on two legs. And so if I have these expansion and compressive strategies going on, it creates a shift in my center of gravity. So the whole premise behind these strategies is for me to maintain my balance. And so if I'm looking at say the wide representation, so I have an expanded position of the outlet of the pelvis, which is a mutated sacrum. So you can see that as I mutate the sacrum, I get a posterior expansion here. That posterior expansion is actually going to push me backwards. Same things happening in the thorax. So I get a posterior expansion, posterior expansion. I will fall backwards. So my initial compensatory strategy that will superimpose on top of the archetype will be a compressive strategy from posterior to anterior in a wide. And the opposing strategy is going to happen in the narrow. So if I If I'm counterintuitive here, I'm going to get an anterior expansion, which is going to throw me forward. So I'm going to compress from the front. So there's the big difference between your two archetypes in regards to how these strategies are layered on. So if my structural bias puts me at one end of the spectrum, I will always have to superimpose some other compensatory strategy, depending on the context within which I am performing. So the higher physical stress or the demands of the activity, or if my structure is so biased towards one end of the spectrum, I will have to superimpose some other superficial strategy that helps me maintain my balance. These will change and these will fluctuate depending on the, like I said, the physical stresses and the context. And so over time, I will learn to use these strategies. But what's gonna happen because each of these layers of strategy is compressive in nature, exhale based, I will start to lose ranges of motion and so this is why the extremity ranges of motion become so important because what they will do is they will allow us to identify what those compressive strategies are. The compressive strategies typically are bottom up because of the way gravity works so everything rests down in the pelvis or down in the thorax as we think about expanding the lung volume the lungs are going to fill from the bottom up. And so that's why we see these layers sort of accumulate upward and we'll see the losses of range of motion upward as well. And so this is why the extremity motions become so important. They let us know that we do not have this full excursion of breathing. We do not have full relative motions available to us. And this either creates problems for people that are trying to be more adaptable and to move through their full excursion or we use these intentionally to reduce The degrees of freedom will reduce the relative motions to produce a performance related outcome. So hopefully Zhang and Rachel, I hope that gives you an idea of what we're talking about with these compressor strategies, how they show up in the two archetypes. If you're going to try to alleviate these, yes, you're going to reverse engineer it. So invert the problem. The client or the patient or the athlete shows you the representation that they are utilizing at the time. If I'm trying to make a change, I have to strip them away in the reverse order that they would show up. So again, if they arise from the bottom up, I'm going to strip them away from the top down. So again, hopefully that answers your question, guys. Have a great Tuesday and I'll see you guys later. Good morning. Happy Wednesday. I have neuro coffee in hand and it is perfect. I got a very busy Wednesday so I want to dive right into this Q&A because it's kind of a cool one because I posted a couple of videos on Instagram recently about activities to offset a left shift of the squat and a right shift of the squat and it produced a lot of questions and I think even Tim on Instagram asked if I could give him a little bit of a chess board so we'll try to do that too but let's talk through this because what we're dealing with is normal squat mechanics and then we're superimposing some altered initial conditions which produces a left shift or a right shift in the squat. So let's go through these. Let me grab the pelvis. Typically, we're going to see this with somebody that's biased towards a wide ISA. When I say that, it doesn't have to be the extreme. It's just somebody that does not close the ISA very well. They're going to have this tendency to have this nutated position of the sacrum as part of their starting mechanics. If we look through normal squat mechanics at the top where we would have the hip near zero degrees of extension, we're going to be towards an inhaled position. It's going to be an externally rotated position at the hip as I pass through the sticking point. That's our primary internal rotation position. And so we're going to see a widening. We'll see a widening of the IPA and internal rotation of the hip through the middle. And then at the end, we're going to see the hip flexion. We're going to see the re-external rotation, if you will, of the pelvis. So we get sacral movement and ilial movement at the top of hip flexion, which would be the bottom of the squat. So those are our normal kicks. Go extra rotation, intro rotation, extra rotation. Okay. So if I disturb those in any way, I'm going to see something happen in the squat. So in most cases, what we're going to see, I'm going to tip it this way. If I start in this nutated position for the wide, but I have a compressive strategy in this upper posterior left. So I'm holding the left sacral base forward. What's going to happen is I'll get a tip of the left side of the pelvis that goes forward more than the right. And this steals external rotation. from this hip, but because I'm biased towards the wide, I preserve my internal rotation. Now, as I squat, what happens is, I have to take advantage of my internal rotation as I get there, and because I can't re-extremely rotate As I pass through the sticking point, the sacrum is going to stay biased to be turned to the right. I have the same strategy going on in the thorax. So essentially what I've done is I've turned the whole axial skeleton to the right, but... My femurs, my hips are facing straight ahead. So I've got that kind of a squat. So as I squat, my straight down is actually back into the left. And so that's why you see the left hip shift, okay? Now, let's take another layer of strategy D. I start from that same compressive strategy that I saw with the left shift, but now I'm going to superimpose an anterior compressive strategy on the left side in addition to that. So what happens is I get a shape change around the acetabin, which is actually going to turn it a little bit. So I actually pick up concentric orientation of the extra rotation muscles right off of the trochanter here, but that's going to bring the femur and the sacrum a little bit closer together. on this side and so I get an oblique tilt of the of the pelvis in this case and now I've tipped my right side a little bit farther forward than the left side so that's what the orientation looks like so I'm closing this space right here and this that will push it forward on the left now on the right side I still have the right side tip forward so remember I've lost my hip extra rotation and so as I squat under these circumstances this stays forward and then I take advantage of the IR that I do have and I open up that space right here. So this space is going to open up. So if I create space there, that's the direction that I'm going to go. So as I sit down, because I've got more compressive strategy on this side, holding this forward, this side stays open more as I squat. And then I'm going to shift over into that right space. Now, in this case, I'm definitely going to have a decreased left straight leg raise, decreased left hip flexion. In the first case with the left shift, I'm going to have a normal straight leg raise in most cases, but still lose the end range hip flexion. So keep that in mind. So hopefully that gives you a little bit of a taste. I'm sure there'll be more questions in that regard. because it does require a little bit of complexity in regards to the compressive strategies that we're using, but this should get you started. So feel free to ask questions. I'll be posting this up on YouTube as well, so you'll be able to access that there and we can clarify things as we go, because like I said, I know I threw a lot at you at once here, and I'd be happy to go through it again. Have a great Wednesday, and I'll see you guys later. And we're on happy Thursday. I have neuro coffee in hand and Hey, Dr. Mike.

So if my structural bias puts me at one end of the spectrum, I will always have to superimpose some other compensatory strategy, depending on the context within which I am performing. So the higher physical stress or the demands of the activity, or if my structure is so biased towards one end of the spectrum, I will have to superimpose some other superficial strategy that helps me maintain my balance. These will change and these will fluctuate depending on the, like I said, the physical stresses and the context. And so over time, I will learn to use these strategies. But what's gonna happen because each of these layers of strategy is compressive in nature, exhale based, I will start to lose ranges of motion and so this is why the extremity ranges of motion become so important because what they will do is they will allow us to identify what those compressive strategies are. The compressive strategies typically are bottom up because of the way gravity works so everything rests down in the pelvis or down in the thorax as we think about expanding the lung volume the lungs are going to fill from the bottom up. And so that's why we see these layers sort of accumulate upward and we'll see the losses of range of motion upward as well. And so this is why the extremity motions become so important. They let us know that we do not have this full excursion of breathing. We do not have full relative motions available to us. And this either creates problems for people that are trying to be more adaptable and to move through their full excursion or we use these intentionally to reduce the degrees of freedom will reduce the relative motions to produce a performance related outcome.

I got a very busy Wednesday so I want to dive right into this Q&A because it's kind of a cool one because I posted a couple of videos on Instagram recently about activities to offset a left shift of the squat and a right shift of the squat and it produced a lot of questions and I think even Tim on Instagram asked if I could give him a little bit of a chess board so we'll try to do that too but let's talk through this because what we're dealing with is normal squat mechanics and then we're superimposing some altered initial conditions which produces a left shift or a right shift in the squat. So let's go through these. Let me grab the pelvis. Typically, we're going to see this with somebody that's biased towards a wide ISA. When I say that, it doesn't have to be the extreme. It's just somebody that does not close the ISA very well. They're going to have this tendency to have this nutated position of the sacrum as part of their starting mechanics. If we look through normal squat mechanics at the top where we would have the hip near zero degrees of extension, we're going to be towards an inhaled position. It's going to be an externally rotated position at the hip as I pass through the sticking point. That's our primary internal rotation position. And so we're going to see a widening. We'll see a widening of the IPA and internal rotation of the hip through the middle. And then at the end, we're going to see the hip flexion. We're going to see the re-external rotation, if you will, of the pelvis. So we get sacral movement and ilial movement at the top of hip flexion, which would be the bottom of the squat. So those are our normal mechanics. External rotation, internal rotation, external rotation. Okay. So if I disturb those in any way, I'm going to see something happen in the squat. So in most cases, what we're going to see, I'm going to tip it this way. If I start in this nutated position for the wide, but I have a compressive strategy in this upper posterior left. So I'm holding the left sacral base forward. What's going to happen is I'll get a tip of the left side of the pelvis that goes forward more than the right. This steals external rotation from this hip, but because I'm biased towards the wide, I preserve my internal rotation. Now, as I squat, what happens is, I have to take advantage of my internal rotation as I get there, and because I can't re-externally rotate as I pass through the sticking point, the sacrum is going to stay biased to be turned to the right. I have the same strategy going on in the thorax. So essentially what I've done is I've turned the whole axial skeleton to the right, but my femurs, my hips are facing straight ahead. So I've got that kind of a squat. As I squat, my straight down is actually back into the left. That's why you see the left hip shift. Now, let's take another layer of strategy. I start from that same compressive strategy that I saw with the left shift, but now I'm going to superimpose an anterior compressive strategy on the left side in addition to that. So what happens is I get a shape change around the acetabulum, which is actually going to turn it a little bit. So I actually pick up concentric orientation of the external rotation muscles right off of the trochanter here, but that's going to bring the femur and the sacrum a little bit closer together on this side, and so I get an oblique tilt of the pelvis in this case, and now I've tipped my right side a little bit farther forward than the left side. So that's what the orientation looks like. I'm closing this space right here, and that will push it forward on the left. Now, on the right side, I still have the right side tip forward. Remember, I've lost my hip external rotation, and so as I squat under these circumstances, this stays forward, and then I take advantage of the IR that I do have, and I open up that space right here. So if I create space there, that's the direction that I'm going to go. As I sit down, because I've got more compressive strategy on this side, holding this forward, this side stays open more as I squat, and then I'm going to shift over into that right space. Now, in this case, I'm definitely going to have a decreased left straight leg raise, decreased left hip flexion. In the first case with the left shift, I'm going to have a normal straight leg raise in most cases, but still lose the end range hip flexion. So keep that in mind. Hopefully that gives you a little bit of a taste. I'm sure there'll be more questions in that regard because it does require a little bit of complexity in regards to the compressive strategies that we're using, but this should get you started. So feel free to ask questions. I'll be posting this up on YouTube as well, so you'll be able to access that there and we can clarify things as we go, because like I said, I know I threw a lot at you at once here, and I'd be happy to go through it again.

My femurs, my hips are facing straight ahead. So I've got that kind of a squat. So as I squat, my straight down is actually back into the left. And so that's why you see the left hip shift, okay? Now, let's take another layer of strategy. I start from that same compressive strategy that I saw with the left shift, but now I'm going to superimpose an anterior compressive strategy on the left side in addition to that. So what happens is I get a shape change around the acetabulum, which is actually going to turn it a little bit. So I actually pick up concentric orientation of the external rotation muscles right off of the trochanter here, but that's going to bring the femur and the sacrum a little bit closer together on this side, and so I get an oblique tilt of the pelvis in this case, and now I've tipped my right side a little bit farther forward than the left side, so that's what the orientation looks like. So I'm closing this space right here and that will push it forward on the left. Now on the right side, I still have the right side tip forward. Remember, I've lost my hip external rotation, and so as I squat under these circumstances, this stays forward, and then I take advantage of the internal rotation that I do have, and I open up that space right here. So if I create space there, that's the direction that I'm going to go. So as I sit down, because I've got more compressive strategy on this side, holding this forward, this side stays open more as I squat, and then I'm going to shift over into that right space. Now, in this case, I'm definitely going to have a decreased left straight leg raise, decreased left hip flexion. In the first case with the left shift, I'm going to have a normal straight leg raise in most cases, but still lose the end range hip flexion. So keep that in mind.

Yes.

It is perfect scenario.

Yeah, but like people coming off of ankle sprains, I guess I never really gave much consideration or thought towards retraining or balance or single leg stance.

If you're working with, say, a basketball player, there are going to be elements of context that you know there are going to be positions and activities that he's going to need to be able to access. And so everything becomes graded exposure at some point in time. Everything's multifactorial, right? When you look at an outcome, whether we're looking at changing body composition or raising some performance level, right? It is good to have that foundation so you have some sort of mental reasoning behind why you're going to do something.

I think that looking at people who are like incredible practitioners, they can overcome basic scientific knowledge due to a tremendous amount of reps and paying attention. But I think in order to try to move things forward, it's the understanding of these basic scientific mechanisms that allow you to then come up with reasonable strategies to test.

like what would be the mechanism to changes. So filtering it through a number of mental models allows you to ask a question and then that creates the experiment. And then you observe what happens at the end of the experiment. If I can ask a better question, then I can come up with a better experiment. And then my observations improve based on what I did as an intervention and then what the outcome was.

I think understanding a basic understanding like physiology and stuff can help put bumpers up for you in terms of decision making. For example, I would never turn around and say 'What's the ideal biological profile for a basketball player?' because I don't know. Instead, you focus on the things you can see in front of you—like a 10-yard broad jump, vertical jump, agility t-test, or whatever you may choose. The biological adaptations will happen organically underneath what you're trying to help fuel. But for example, knowing that a heavy glycolytic workout takes a toll on the system might help me integrate that sooner than just trial and error. Like watching and realizing 'oh shit, I see that every time we do heavy 400 meter repeats, the next day they're fried for two days.'

So I think that in some regards it can help put bumpers up and keep you safe. It provides you a foundation of reasoning. Right and again because we're working in probabilities that may help you narrow some probabilities. So, but having more models to use and to be able to filter information through allows you to narrow those probabilities much more quickly. Right. And that's why we can't negate that element of science. Right. Always improving our understanding of that. Like I said, it just helps us make better choices, select better interventions, and then hopefully make a better outcome.

Hey, if you had an 18 year old walk into your gym and you had a 65 year old walk into your gym, and you applied the same thing to those people, you would not expect the same outcome. But those same people will quickly read a research abstract and say, you know, two grams of X compound yielded seven pounds of fat loss in 12 weeks, done. That works, with paying no respects to who it was, what else they were doing, who that population is, the whole like blood sugar weight loss supplement industry is all based on people with diabetes and their physiology is woefully different.

But that same topic, right? With people that may have a belief that their diagnostics does not back up, right? Oh yeah. They're still feeling something, right? And like, you still have to validate their concerns.

This is a phrase we use incessantly: meeting them at their story. So, you never negate what their belief system is because the minute you do that, you've hit a barrier. Right? Now your ability to establish rapport and communicate with this person has been negatively affected because you basically told them that anything they believe is invalid.

It's a great strategy like the number one rule of improv. And Bill, this was actually the end of thinking in bets too, is the idea that you never say no. So if you're doing improv, you never say no. All you say is yes and, right? And I think we, you know, because you basically are accepting whatever they're saying, and you're going to add to it. Whereas they oftentimes are default in the coaching scenario is yes, but. Right. It's like, you throw in the yes to like make them feel like you're listening, even though you're not. And then you say, but this is actually what's going on. And training yourself instead to say yes and, you know, like, yes, you might still have arthritis despite everything showing not. And I still think we should look at XYZ.

I fail every day, but when I fail, I don't look at it as the negative. I just look at it as another piece of information. It's like, 'Oh, so the next time I see that and I do this, I have to expect this as one of the probabilities.' And then, if I do an intervention, let's just say that I had 10 similar situations and seven out of those 10, I was considering myself successful because I got the result that I want, and then 30% I didn't. I have to respect that 30%, but now I'm weighing it. And I'm like saying, 'Okay, most of the time when I do this, this is actually a good choice. So I'm going to do this.' That's how you make the good decision. It's a process. So you might not get the outcome that you wanted, but it was the right thing to do. Because if you start patting yourself on the back when you're successful and then you start beating yourself up when you're not, either one is helpful? No, right? And then you're still left with whatever outcome that you had. So you just make the next logical step. You use your decision-making process, and that evolves over time as well. So you get better at making decisions because you develop the process of making the decision, but you're still going to have variable outcomes because you're dealing with complexity. There's multiple answers to every question in a complex situation. This is a really deep conversation for a Thursday morning, fellas. Good morning. Happy Friday. I have Neurokinetic Therapy in hand. And yes, it is perfect. Okay, a busy Friday. Very excited. Lots of things to do today. Lots of people to talk to, which is always exciting. So yeah, this whole situation has just provided opportunities galore. So I'm trying to take full advantage of it. Anyway, and I hope you guys are too, getting some good work done, maybe getting some studying done, maybe working on some relationships perhaps that you haven't been able to do. So please take advantage of this opportunity. I got a message from Charlie Reed. Charlie is an amazing coach. I suggest you look him up. I think he is at CharlieReedFitness.com, so go check him out. He's also an amazing guitar player, but that's beside the point. I'm just jealous about that part. But Charlie sent me a message this morning and hit on a topic that I'm very fond of. And I think that everybody works from some sort of model, but I think that clarifying that model on a regular basis is really important. And so one of the ways that you want to do that is by literally drawing out your model. So you can actually visualize it, see it, and identify where you might have weaknesses or gaps or where you need to develop an aspect of it.

I've tried many different ways to do this. I'm a paper and pen guy. So I don't know if you guys can see that, but that's a representative of one of my maps. I have two cameras going here, so bear with me. Charlie's a tech guy, and he says, hey, I appreciate the whole analog approach, but there are those of us that want to use something that's a little bit more technical. Charlie mentioned some apps that I wanted to throw out for you. Charlie mentioned Xmind and Mindomo. I have not used these, but they look very similar to a lot of the other mind mapping software. I have used Mindjet in the past, and I was talking with Microsoft this morning, and he mentioned Mindjet as well, so he still uses that. They're all useful. There's always a bit of a learning curve whenever you're learning a new app, but all of these are very similar in structure from what I can tell. I'm not an app guy. If you are an app guy, though, Xmind, Mindomo, and Mindjet would be the three that have come recommended to me from other people. Try those out. So if you're more of a technical person, go there. Regardless, draw out your models. Draw out your models because it will help you identify the gaps, the weaknesses, and it will refine your thought processes. And the more effective you can be in that regard, the more successful you'll be with your interventions and your outcomes. It'll help you narrow the probabilities of what you're working with because we are in the gray, we are in complexity, and we have to have a representative model. The better your model, the better you're going to be.

So let's borrow information from quadruped research. When you look at the way quadrupeds bear weight in single leg stance versus double leg stance, you'll see the compressive strategies we discuss with wide ISAs appearing there. In double leg stance, both sides show compression. When they go to single leg stance, the support leg still shows the compressive strategy, but we get expansion on the opposing side. That's why we generally recommend that wide ISAs avoid bilateral symmetrical exercises because they reinforce compressive strategies. The first rule of decision making is to eliminate interference, so we take anything symmetrical off the table. Now, for unilateral activities, we have many choices. The concern is reinforcing the ability to turn, which requires handling both compressive and expansion strategies. For example, a one-arm dumbbell floor press where both shoulders compress into the floor still uses a bilateral symmetrical strategy. Instead, we want a reaching type press. For pulling activities, we want to maintain posterior expansion on the pulling side, which can be induced with staggered or asymmetrical stances. Reggie, if you look at my videos, I did a glute bridge alternating press and an asymmetrical push-up with an offset hand position. These create turning strategies. Side support positions are also very useful for wide ISAs as they create compression on one side and expansion on the other. Side bridges, T-push-up variations, and arm bars that roll into the sideline position create anterior or posterior expansion, unilateral compression, and unilateral expansion.

So when you're talking about the compression in the upper dorsal rostral area, and even the anterior compression, when I'm in that side support position, like a side bridge, a side plank, or a T-push-up variation, these may also be useful. An arm bar where you're rolling into the sideline position is also very useful under those circumstances to create the anterior or posterior expansion, the unilateral compressive strategy, and then the unilateral expansive strategy. So Reggie, I hope that gives you some suggestions and some ideas. Draw out your models. Have a great Friday.