That's literally what we're talking about. So it only took me 30 years to get here. How much time you got?

Yeah. You just do it because it looks like the right thing to do. That's a good answer. That's legal. Right? It stands to reason if I'm having a bench press lockout problem, I should probably work on the lockout. But what if I identified an element of coordinate deficit? So I couldn't get enough internal rotation. I couldn't get the elbow to extend at the same time. I can't get enough of the yielding strategy that I need to even get the position. But here's what happens. If I bench press a lot, eventually I create so much compression that I can't move. Yeah. So people top out in force production because they create so much pressure, they can't get any stronger because they have no yielding strategies to allow the motion to occur. So it stops the lockout from actually occurring. Very counterintuitive. Like literally, if I compress my sternum hard enough, so think about it. Okay, if you're bench pressing and you're a bodybuilder, why are you bench pressing? Simple answer.

Then the next question for that becomes about the fight over, is it tight quads? Is it weak glutes? Is it strong back? Like what, where do you stand on that? Or like identifying the source of it?

I have to actually use a term that I never use, because I hate it with a passion. When people talk about buttwink, what that is, is the posterior orientation of the pelvis and the flexion of the lumbar spine as a single unit. And that's the negative representation of it. So when the whole pelvis posteriorly rotates, from the front you get a rounding of the lower back. That's problematic because under most of those circumstances, the sacrum is still nutated and relatively speaking, you get deflection in the lumbar spine. That's where you get everybody going, 'wow, look at the size of his erectors,' and it's like, 'no, that's the lumbar spine flexing.' Now, as you capture depth and you get below 90 degrees of deflection, if I can get the sacrum to counter-nutate a little bit, and then you'll see the indentation at the thoracolumbar junction, so T11-12 will still have its little inward curve. Then you'll see the lumbar spine come back out and there'll be a nice relationship where it's almost, I don't want to say flat, but it's not the big rounding under of the pelvis when they hit depth. Once you see it, you'll understand the difference in the two where one is a counter-nutation of the sacrum and the other is a nutation with the orientation. And the one with the nutation and the orientation is not what you're looking for. You can get away with it for a while, but it's just not recommended because chances are, under those circumstances, you're walking around with a nutated sacrum. You've got an anterior orientation of the pelvis, which creates a compressive strategy on the backside of the lumbar joints. This puts pressure on the posterior aspect of the disc. Enough pressure on the disc in that way reduces the blood flow to the bone above and below the disc that supplies the disc with its nutrition. The disc starts to break down. And then you have a flexion moment. Everybody says, 'oh, flexion causes the disc herniation,' which is like, 'yeah, it's the end result.' But it was the other stuff that you did before with the compressive strategy that promoted the degeneration of the disc, the weakening of the radial structure of the disc. So you have to have all this extension-based compression first, then you have a flexion moment. That's why we want to avoid flexion.

Like his butt goes right?

I hope not.

So when we look at the structure of the synovial joint, on either end, as long as we maintain our hyaline cartilage intact, it appears that we can keep our bones apart. So we have to look at what affects that hyaline cartilage, and we say, oh, pressure, tension, blah, blah, blah, blah. But the reality is, Highland Cartilage gets its nutrition from the bony side. So you'll see the little arteries that I drew on my picture here. And that blood supply is what gives the nutrition to the cartilage. So it diffuses from the bloodstream towards the Highland Cartilage on the bony side. Well, if I put enough pressure and tension on those bones, those trabecula will compress. If the trabecula at the ends of the bone compress enough, I restrict the blood flow to the ends of the joint. Now, these trabecula can also fracture. So, you know, you play 15 years in the NBA, you're probably going to get some fracturing of those trabecula. They're kind of like shock absorbers. If you've ever driven on the on the interstate and you see the trash barrels right below the abutment of the overpass and what those are, they're trash barrels filled with water so if you drive off the road and you hit them it'll slow you down so you don't slam right into the bridge. Tribecula kind of the same way they're kind of like shock absorbers so they're filled with with space and water and so when you land they compress but they can fracture over time and then you compress and then the subconvial bone actually gets denser and so you'll see this in arthritic research well this they'll see the the precipitating changes of the So condor bone gets denser and denser and denser. Well that's gonna reduce our blood flow to the cartilage. The cartilage will slowly wear away and it gets thinner and thinner and thinner. So now we're losing our electromagnetic effect. So now we can't keep the joint farther and farther apart. And so now we do get compressive strategies that will actually become destructive. And so again, on that end, that's pretty much how I see a lot of these arthritic changes occurring because it's a pressure-related phenomenon. It's a blood flow-related phenomenon. nutrition to the cartilage. By the way, discs do the same thing. Okay, don't tell anybody. Now, how do we get medial compartment versus lateral compartment? So now we've got to think about our propulsive strategies. So our propulsive strategies are what we apply into the ground. And so propulsion in and of itself is biased towards internal rotation. So we have to apply pressure into the ground. So remember when, when we evolved, we were, we were actually rotated. We were swimmers. We came up on land. We had to learn how to internally rotate and press into the ground. Johnny, when we talk about the internal rotation, I got to internally rotate my femur. because I got to drive down into the ground through internal rotation. So more often than not, I'm going to be applying a little bit more force towards that medial compartment as I internally rotate the femur to push into the ground. And so if we talk about the pressure mechanism that we just talked about in regard to the arthritis, that's why we would probably see the bias towards more medial compartment problems than lateral compartment problems because we're applying forces into the ground. We have to just because of gravity. Okay, so I'm going to breathe for a second. That's a lot to cover. Hope you guys have some questions. I'd be happy to answer those to the best of my ability. But that's kind of what we're talking about. Bones not touching and how we develop arthritis in a nutshell. I hope it was useful for you. Have a great weekend and I'll see you next week.

As soon as they reach a certain point, pelvic bones reorient and the guts spill straight down.

You're not allowed to have an exercise and an angle.

Get a job. Right.

I just have a really close friend that's been to acting school. And through him, any discussion we ever have always gets brought to acting from his perspective. So I'll tell him something about coaching and how I did this, and then he'll say, 'Dude, that was just like acting.' He would relate it to his world. We've been buddies for a long time.

are only partially correct because it's the early limitation of external rotation that is a limiting factor. But it could be an internal rotation problem or an external rotation problem that ultimately limits my ability to acquire and utilize the front rack position comfortably. If you lack the up pump handle in the front, meaning you don't have enough internal rotation, what you're going to probably see is you're going to start to see the elbows flare laterally. And so this is somewhat trying to reacquire some external rotation so you have more internal rotation available to you to actually acquire and utilize the rack position. So the inability to keep the upper back expanded not only restricts my ability to hold my position, but it's also going to make it very difficult to increase the load of my front squat. So now when we think about activities that we want to utilize to reinforce our ability to expand in the appropriate areas to acquire the rack position, we want to think about, okay, what expands the posterior lower? What can give me the up pump handle? What can give me that yielding strategy in the upper back? So there's a lot of activities that actually reinforce all of these aspects of this expansion all at the same time. So this is where bear crawls really come into play. Because of the orientation of the body I'm going to emphasize that lower posterior expansion of the rib cage. I'll immediately get the yielding strategy in the upper back and because of the shoulder girdle position as I'm going through the propulsive phase of quadruped I'm also going to create the up pump handle position. Plate squats are a great way to reinforce this early propulsive strategy that we're going to utilize in the front squat as well. The heel's elevated position puts the ankle on the early propulsive phase. It's going to create a posterior expansion in the pelvis as well as that posterior expansion in the upper back. If we need to do something that's a little bit more rehab-ish or we're having trouble acquiring the position to begin with, we want to do something that's a little bit simpler. So we're going to start in maybe a child's pose, which is actually the bottom position of the front squat. We'll move into an inverted position, which is going to enter our airway and allow us to increase our ability to expand through the upper thorax. We're going to bring that pump handle up and expand the posterior upper back to challenge us a little bit more. Then we're going to bring you back to upright and we're going to do something like a backwards sled drag, which is also going to place the foot in an early propulsive strategy and teaches to expand the upper back against some resistance.

So have you played around much with the angle of shoulder flexion in the single arm cable pec deck fly exercises? How can you use that to influence movement—specifically, to help someone move air better in those exercises?

Okay. But you can start to retrain the distal stuff right now.

It's like, make sure that people hit like a, a sleep time, wake time kind of thing is probably one of the biggest, just the regularity of sleep. So if anything, I might emphasize that.

But see, this takes a little bit of thinking, but if you've got one of these to play with, literally just set it up. And you break out Kappanji. And then just start playing with orientations. And say, okay, so if I tilt the pelvis like that, what picks up concentric orientation? What is now eccentrically oriented? And that's going to give you what movements you have available. And every time I bring this forward, and this is one of those underappreciated things. And this is why the dead guy anatomy is really frustrating because—and the brilliance of the people that came before us that got to name everything—they screwed it up for everybody. Because they called these muscles up here external rotators. Even though when I go like that, they become internal rotators. So they get misnamed, and right away it's like everybody gets lost. I think there are two articles you got to look for in the JOSPT where literally they went through and used Euclidean geometry—which is okay to get the grasp on the thing—but literally they took the moment arms of each of the muscles of the hip as it moves through space. Which becomes very valuable because now you start to see, oh my gosh, it's like your gluteus maximus starts out as an external rotator from dead guy position. And then literally as you lower yourself into a split stance, now it becomes an internal rotator. Oh wait a minute—that changes the whole perspective on how I want to approach this. It changes the perspective on what's going to happen to the shape of the pelvis as I move through space. And it's like they tell you, okay, flexor hallucis longus bends the big toe. No—it lifts your heel off the ground when you're walking. Wait a minute—that's a totally different perspective now, isn't it? Yes? Right? So it's like, they named it when they were pulling on the little, you know, the pulleys on the dead guy and they pull on it and go, look, it bends this big toe. Let's call that something Latin that means bend your big toe. And I screwed everybody up because now the perspective is 'bend your big toe' not what it really does. Right? Like they don't say, oh, this twists your tibia. You see these broad attachments of the musculature in the lower leg, like the broad attachments on the bone?

Yeah.

And if you get them to do something that they're already habitual, right, Dr. Mike? And then you just replace it with something good.

And then you have to have like one semester of gym class in four years of high school. Am I correct? Yeah.

So I gave her some suggestions, but she is not really doing the meditation very consistently.

You know, and then we have to rely on the rehabilitative process after the fact. We're not just reconditioning people in these post-surgical scenarios; we have to recapture their ability to manage themselves in space. If you don't do that, then whatever was causing the problem in the first place can still be there because we did a few tricks with her and her knee turned into 10 degrees of tibial internal rotation after we messed around with it. Right. Exactly. And it's like, okay, so she's changeable. So what's the limiting factor? So we're going to see her next week and we're going to spend a couple hours with her actually next week. So I might have something really cool to report on the next call. At least I hope to do because I'm fascinated by this one.

Michelle. We must see Michelle. As far as description goes, it's better. It's a nice place to start to develop your framework reference.

Got it. Thanks, Bill.

Cool. Thank you.

Right.

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.

Yes. Can you touch on a little bit about narrow interest during angles? And you mentioned a few times, I may have interpreted this wrong, but how the pull of the diaphragm kind of changes or inverts.

So let's talk about this for a second, because this is very counterintuitive, especially with somebody that walks in with a diagnosis of a disc herniation, because a lot of people would immediately go to some form of extension-based protocol with such a diagnosis. And so the reality is that in many cases, obviously, it's not the solution, right?

And then at nighttime I would come home and train clients and then I had a day off in the middle of the week where I would train clients all day, and then I would train clients on Saturdays. So literally I was doing this six days a week for 16 years.

One of the guys that went to your intensive, Kevin Steen, when he came back he had me playing around in that inverted row, breathing in that position, which was really valuable. And I've been playing around with a lot of like just hanging, like just bar hangs, like old school, like what was called like ISO extremes, like one minute to five minute holds in different positions and trying to focus on just relaxing and stretching into that position. That stuff feels really good. And I seem to be able to get a lot of input in with that throughout the day, as opposed to just doing it in my session. I'm trying to mix it in throughout my day. And the more I'm doing that, the better my body feels for sure. You know, absolutely.