Johnny, I'm loving the way you're thinking on two levels, the quotes around the hip flexion, yep, the imaginary sagittal plane, and then your thought about how the counter-neutation plays into this. So this is really, really good. What we want to do is we want to recognize that we've got two representations of extra rotation in the pelvis. The end position of this kind of looks the same, but how we get there is a little different. So let me show those first. And then we'll try to put this together piece by piece, okay? So when I talk about external rotation of the pelvis, I have an ER ilial position and a counter-neutated sacrum. But if you think about it, I've got two bones that move in a relative movement to one another. And so I could have the ilium moving in this direction into ER, and that puts me in a counter-neutated position relatively speaking here, or I could have the sacrum moving backwards. The thing I want you to recognize is that if I have the ilium sort of leading the show, I'm going to be turning that way. If I have the sacrum leading the show, I'm going to be turning that way. So this is kind of really important, because what we're going to do now is we're going to talk about how this plays into walking. So let's grab a foot and we're gonna talk about some propulsive phases here and then we'll relate it to the pelvis. So if I'm looking at say late propulsion, so this is when the heel breaks from the ground. And I'm gonna be pushing up and back in this direction. And so what this is going to be, this is a representation of extra rotation. So I'm re-supernating this foot in that late propulsive strategy. So what it's gonna look like in the pelvis is that I'm gonna have this ilium leading the ER show from this late propulsive position. So my leg is behind me, my heel comes up off the ground and I'm gonna be driving that ER from here. And so what that's gonna do it's gonna turn the sacrum away from that late propulsive foot position. And so now there's my ER and this is late propulsion. So I've got constant orientation posteriorly that's pushing me forward and turning me away. Now, let's go back to the foot. So if I was on the other side, and I'm landing and so now we're going to talk about the heel rocker position. So I come down to the ground and when I get that first metatarsal head down on the ground I'm in that position of ER in the foot. So this is also a supinated position of the foot which means that up above in the pelvis I'm going to have ER. But what I'm actually going to have now is I'm going to have a sacrum moving backwards on this ilium and so this is the turn towards. So so again this is still a representation of extra rotation because my relative positions are the same it's just that I'm turned toward. So now I have a representation in gate of where late is and where early is. Okay, now that's all well and good if we're upright and walking on two legs. But you asked about this hip flexion thing, and so now we have to look at it a little differently. So if I'm measuring somebody on the table, or if I'm performing a squat, I'm actually looking at this more as a quadrupedal type of a gait situation. So I'm going to look at this hip here. So if I was a quadruped and I was walking, as I step forward, my early representation is going to be here and my late representation is going to be here. And so now if I look at this in the later stages of ER in a squat, what I'm actually doing is I'm representing this early propulsive strategy, which means I've got the sacrum moving backwards on the ilium to make that turn. So as I step forward and right as I start to weight that that extremity I'm going to turn like that and so that becomes my early representation just like when I was at the end of the of the heel rocker in the foot I'm going to have that delay right there that creates the delay strategy that allows me to start to slow down that leg side so the other side can then step forward. Now the thing that I want you to recognize about this is that it looks like it's in this some imaginary straight plane that doesn't exist. It looks like it's an arc but it's not an arc. It's a series of shape changes in the pelvis that allows us to access spaces around us and to produce the turning that's associated with the shape change. If we start to think of the stuff in arcs like the imaginary sagittal plane and the imaginary frontal planes, it's going to limit our understanding about how the active strategies produce movement or interfere with movement and limit our movement options. So for instance, if I was an Olympic weightlifter and I had this posterior compressive strategy on the back of the pelvis, then I know I'm not going to be able to access this deeper range of external rotation that I would need from my squat. So what's going to happen is that instead of being able to squat here, I'm actually going to have to move the leg outward. And that's not even external rotation. That's actually an internal rotation strategy that's going to allow me to finish that deep squat. If I don't understand the fact that I'm producing shape changes that produce turns into ER and IR, I won't understand how I can apply load to a split squat to emphasize capturing more internal rotation or more external rotation. So to wrap all this up, what I want you to recognize is that when we're talking about about the the extra rotations that are moving through the pelvis via these shape changes in turns, this this initial phase of hip movement in ER is actually this late propulsive strategy and then as I get into this this deeper range of ER this is actually going to be represented by my early propulsive strategies. So hopefully that answers your question, Johnny. Great question. I really think that this is an important point to clarify for people because I think they're getting caught up in a lot of straight, plain thinking that we just have to start to eliminate because it's going to limit our ability to select the appropriate interventions. Everybody have a great Friday and I'll see you next week.

So when you look at a dry cadaver as a representation of human behavior, that's a misrepresentation that is in a normal dynamic human. So again, it just gets misrepresented as to what is possible. Good morning. Happy Friday. I have neuro coffee in hand and it is perfect. It's a good morning. We woke up this morning to check the box scores. Josh Limblom, our boy at the Brewers, got his first win of the season, seven strikeouts. So a very solid appearance there. Also I've mentioned Lomo, Logan Morrison, a pinch hit, one for one, so very, very exciting for both of our guys at the Bruce, by the way, you gotta check out Lomo's Instagram, it's Lomo Graham. If you're a fan of coffee, baseball, and personality, so check him out. We're going to lead into the weekend with a really good question that I think will be helpful for a lot of people. It comes from Mikhail from Russia. So that's very exciting to have somebody send a question all the way from Russia. It's a really good one. So here we go. If someone is standing on their left leg and the other leg has the hip and knee flexed to 90 degrees, and you see the standing leg turn into excessive external rotation and also abduct an extended, thank you for thinking in the imaginary planes, but that's okay. Why is that? And then what do you do with this? So this is really, really useful because it's very similar to my load propulsion test that I teach at the Intensive, and it's also going to have some similarities to the Gillett test. So if you're one of those people that uses those motion palpation tests as if you're evaluating the sacroiliac joint, this will also be helpful for you, but let's describe sort of what we should see under these circumstances and then what you're seeing and then we'll say, well, okay, what do we do with this? How do we improve this situation? And so what we want to think about is, so we're starting from a standing position, so we're not propelling ourselves forward, but we're sort of in this middle range of propulsion. So we're going to create a little bit of a delayed strategy where we're probably going to be a little bit more inhaled, a little bit more externally rotated, and a little bit of counter-nutation. So we're going to create a yielding strategy on this posterior aspect of the pelvis, because if we're not propelling ourselves forward, we're going to create a delay strategy here in the pelvis. If you recall, in this first early phase of hip flexion, we're still going to be in that external rotation bias, but as we approach 90 degrees, we're going to move towards an internal rotation bias. So as the foot leaves the ground, and this would be our advancing leg if we were walking, we're going to create a bigger delayed strategy. So we're still going to be concerted at yielding on this standing leg. So we're going to be starting in external rotation. But as we break that 60 degrees or so of hip flexion, we're going to start moving towards internal rotation on both sides. So this leg will be slowly advancing forward towards that really strong middle range of propulsion in the stance leg. And this leg is going to be approaching 90 degrees of flexion, which we also know is going to be internal rotation. So what we should see is the pelvis moving from a slightly externally rotated position to an internally rotated position. So we're going to see some nutation of the sacrum under these circumstances. And we're going to be approaching that internal rotation position. And so if you've ever worked with kids and you have to do A marches or A skips and you'll see all sorts of mobility issues or substitutions and you'll see them turning in or away from their hips or you'll see some side bending, these are the kids that can't really create this internal rotation position of the pelvis where they have to have a constant pelvic diaphragm and they can capture this internal rotation, which is the really strong propulsive positions. And so again, this is why this position becomes very, very useful. Because when you start to see these substitutions, you know you've got somebody that cannot capture this internally rotated position. As we take the hip past 90 degrees, we're going to re-externally rotate under both circumstances. So now I'm going to move this hip towards a later propulsive strategy and I'm going to have this hip moving towards an early propulsive strategy. So now I'm going to create a delayed strategy on the lifting side leg. So as I break this 90 degrees and this goes into a deeper hip flexion, now I'm going to see this moving into a much more externally rotated position on this side. So that's what should happen. So I should see the external rotation, the internal rotation, and the external rotation strategy of this normal propulsive phase. But what you're seeing, Mikhail, is you're seeing that very, very early representation of this external rotation on the standing or the support side leg. So you have something that's moving into the later propulsive strategy too soon. And so that's why you're seeing this really, really strong external rotation position when we know that we should be approaching internal rotation under those circumstances. Now, so the question is, it's like, okay, so what's going on over here? Am I seeing an anti-nutation? Probably not, because the anti-nutation will actually steal my ability to yield this hip. So again, most likely we're just seeing this later propulsive strategy showing up too soon. So what do we do about it? Well, it just so happens that we've been talking about this during the week. So what I want you to do is I want you to go back. I want you to look at this week's video on the Camperini deadlift, because that's going to be the place where you're going to start. So we've got to reorient the sacrum. So if I have this late propulsive strategy showing up too soon, I've got a sacrum that's getting pushed way over and facing the right. I've got to bring it back to the left. Camperini deadlift sequence is going to be where you're going to start. Then you're going to move down into half kneeling and split stance activities so I can capture this really strong middle propulsive phase where I need to capture the internal rotations. So now we have the normal mechanics restored where we have a sacrum that we can reorient. We can move through the internal rotation and the external rotation phases of propulsion. Make sure you're addressing foot position as well. And I think that would provide you the best solution under the circumstances. So again, thank you for this question. It's a great question. Again, go Brewers. Happy for the boys. Have a great weekend and I will see you next week.

They attach right there. Yeah. And they would push this back. And again, it's like the naming of these things is what creates a lot of the confusion. Because if I tell you that glute max is one muscle, you immediately create this representation in your head of how it should behave. If I told you that actually glute max is five different muscles instead of being one, now you've got to figure out, OK, wait a minute. If it's five muscles, then how does it behave differently? And that's the perspective that you have to have when you're looking at the anatomy. Because again, the guys that did the first dissections got to name all this stuff. And so it was their perspective that we are unfortunately still using, which creates a lot of confusion for us as far as how things do behave. Because people look at glute max as a single muscle. It's not. It's many muscles, right? External oblique, you now know, is more than one muscle. But again, so this is literally how things move. So when I'm superficial and expanded, I can move really fast in one direction. And then I have to create this compressive strategy. So with an expansive strategy and compressive strategy, the compressive strategy reverses gears and turns it in the other direction. If you take a step forward and you land on your right foot, same thing is happening. As you position your leg, the volume is spiraling around the outside. As you land and you have to push, it spirals up and in through the middle of the leg as you propel. So this is the difference between when you're walking, the difference between when your foot's off the ground and when your foot's on the ground, when your foot's off the ground, it's expansive and this superficial volume is circulating around the extremity as you land and everything has to squeeze and compress. Now you're twisting that towel tighter because you have the storage of energy and it goes up and through the insides.

So the way that you're going to distinguish this posterior compressive strategy from the typical anterior compressive strategy is the fact that you're going to lose the ability to actually flex the hip even to this 90 degree angle. And so this is where you're going to see the crazy limited straight leg raises. You'll see like 35 to 45 degrees of a straight leg raise, where you're going to see hip flexion that looks like as you move it towards hip flexion, the pelvis is going to try to roll away from you because again, I don't have the internal rotation available to me. I don't have the relative motion in the pelvis anymore that would allow me to go from this ER to IR to ER strategy. It's now locked into one piece, and so now as I try to flex the hip, the only relative motion I have is between the femur and the pelvis as a unit, so it starts to turn away or you'll see it start to deviate outward to a degree before you get to the 90 degree angle of the hip. So that's the differentiator between the superficial strategy and then what we would consider this deeper shape change that's associated with the ischium position. Again, under normal circumstances where I still have relative motions available to me.

Here's a quick thought for MMA guys: if you lose your ability to turn your neck, think about getting trapped in a rear naked choke. Rear naked choke defense is to turn into the choke. If you can't turn your neck, you're out cold.

Because you've been sitting on it for a long time and there's just pressure buildup.

Right? And that's a principle-based approach. It's like, OK, as long as I follow the principles, it's not the implement. Right? And so I was talking with Eric, one of our coaches this week. And he has really looked at this as an opportunity, because he's had to go virtual. And so one, his coaching cues get better. But he's also looking at it from an outcome perspective. And it's really forced me to really look at what adaptations that we're driving when we're in the training hall or if we're over on the turf side doing some form of activity. And he's like, so he's actually expanding his repertoire of activities that produce an equivalent outcome.

Did you get the outcome that you wanted based on your intent? That's step one. You just don't know. It's not that it doesn't matter. It's like everything matters. And so we have to stop giving extra credit to certain elements. The reality is, yeah, is there a neurophysiological mechanism? Absolutely. Because I know I've got an active nervous system. I'm assuming this person is still alive and breathing. Is it pressure gradients? Absolutely. Is it the viscoelastic behavior? Absolutely. If I don't create strain on a muscle, I don't produce force. I can increase range of motion by creating a gradient, but I can't lift anything heavy. I actually have to restrict the gradient to lift heavy things. So there's a big difference in the ability to access ranges of motion under load. You ever have somebody that can squat really, really deep, but you put a barbell on their back and they can't get past parallel? Happens all the time. Because if they go below parallel, they have to create the gradient that will not allow them to stand back up. So they never go there. It's like people that do half pushups. The reason they do half pushups is because they can't go into that zone in that lower half of the pushup because they'll never get back up because the release pressure. They don't have enough force production anymore because the gradient was designed to access motion, not to produce force. They're not the same.

Yeah, well, but you're already ahead of the game compared to everything else that she's already done. I think right away, that's where we see the impact. And it's just the different perspective and the different approach actually makes all of the difference. So again, very, very cool, very cool case. Anything else you want to throw on there at the end?

And again, just anticipating the fact that I wasn't going to be in the clinic forever. From my perspective, we needed to have a space that actually looked a little bit more professional. And so when we talk about the purple room now, which is where we are right now, this became this ideal thing because I have total privacy here. So the physical therapy is within the facility. And you can occasionally hear somebody drop a barbell or something like that. But I do have my controlled space here. We've got a huge training hall. We've got the huge space for the turf. And now everything is sort of like machine-like. But I feel that we're moving towards that critical mass again. And then so we have the sojility space up in Westfield, where I used to live. And so talk about that a little bit because that's sort of like a, I don't know, a 2.5?

Yeah.

All of the forms are in contact with the ground. One of the coolest little activities that you can give folks that are more challenged in regards to yield is something that's slow and methodical, like Tai Chi forms, because they require transitions of center of gravity, changes in your base of support. It's not forced breathing. It's a little bit slower. It's a lower level of muscle activity. It's very mindful. So when we talk about activities on the ground, like lazy rolling, it's very similar to the process that we would use with Tai Chi forms.

No circle. No.

And it goes like that, right? And then you have the diaphragm that's changing its shape. So it's compressing the abdominal contents. And so the degree to which that occurs will determine how much expansion you would have in the abdomen, right? So you're just a big bag of air and water, right? And if I put more air into the bag, everything moves together, relatively smooth.

Yeah. Yeah.

So under that circumstance, let's say we're going into a cut on the right foot. Okay. All right. So if we're going to cut on the right foot, and we need an IR, exhaled representation of the pelvis, what is what is the outlet representation on that side?

And I just want to hammer down how long it takes to recapture because like in the world of baseball, let's say it is a starting pitcher. For example, it's like, you know, these days, season might not be that well, you know, it might not be that long. And some of these qualities might have to be trained throughout the year. And it's like, I need to know. What can I take away and how long is it take me to bring it back because I want it back for the next start, I guess you can.

I meant a chin tuck to return the head to its normal relationship with the neck and spine, specifically to prevent forward head position.

No. So why is that? Why does she feel that?

I feel like it helps you as you are writing down, it helps you to see your thoughts more clearly than just...

Okay. 12 months old. And you're going to do it. You're going to touch your toes. Okay. And then return to stand.

Yeah.

Right? Yeah, it seems like the throw is just as aggressive as the kick to the ground on dragon field. So it's been a very like hard experience because there's some tilts that happen with him. Like his left side will be down and forward.

So I have a continuation of a thought from what I asked you last week about trap bar deadlifting with narrow stances.

I can think of some people that attend my facility that are, you know, struggling with gravity at the best of times. And then they don't want to run for a couple of hundred meters. And they're certainly at a disadvantage compared to some of the others as far as energy outputs are concerned and return on investment is poor, you know? So. Yeah.

Okay.

It looks like it in two dimensions if we were two-dimensional beings, you would be correct. Right? Got you. Visual on screen is a side bend. I'll give you that, but it's not really a side bend. I got you. You see what you're seeing as he's descending into the squat. As soon as he hits a space that he doesn't have, he twists, he twists. So now it looks like you go, oh, he's turning left. It's like, okay, he's trying to make a space there. But the pelvis is still in its orientation. So if I turn like this, you can appreciate that this hand is forward, this hand is back. Now, I'm going to turn my chair, but I'm not changing the orientation of my hands. So did I turn in that direction?

Thanks, Dad. Good morning. Happy Tuesday. I have neuro coffee in hand and it is perfect. Kind of fired up and got a big call coming up in a little bit on my busy Tuesday. So we're going to take straight into today's Q&A. This is a question from Paul. Great question because it kind of builds on this whole concept that we've been talking about in regards to how structure will influence your exercise selection. So if we take the extremes of archetypes, the extreme narrow, the extreme wide, they cannot behave the same way. Their center of gravities are different. They move differently. They will access spaces in a different manner. An arrow will be forced to use more extra rotation under many circumstances, especially in exercises that have traditionally been considered essential for everyone. So we talk about like a Romanian deadlift, which would fall into that category of like a hinging exercise by industry jargon. That exercise actually demands a great deal of internal rotation which a narrow ISA, especially when they are biased very strongly in that direction, will not have access to. So it's actually a bad exercise selection under most circumstances because the way they have to execute that is using some form of compensatory strategy. So that's basically the discussion that we go through. I've got another segment I think coming up with something similar where we actually have a direct comparison between wide ISA and narrow ISA doing the same activity and you can actually see the difference. But we'll get to that at a later date. Everybody have an outstanding Tuesday and I'll see you tomorrow. Follow the direction of the apex of the sacrum. So the pointy part of the sacrum. What direction is that pointing?

Let's go here.

Okay. Perfect. Thank you so much.