It slows it down, okay? If I put a lateral wedge, if I put a lateral wedge in a shoe, what did you just accelerate?

Yeah, now we go to frame of reference. Okay, so if I don't have access, so if I'm compressed A to P, my ERs move away from midline, right? So if I am intentionally bringing my grip inward and I do not have access to that space, you will have to create a compensatory strategy. So what do you think you're going to see under those circumstances? If we're just talking about a squat and I brought somebody's feet closer together and they do not have that space, what would they do with their knees?

Yeah.

That's a good one, man. I like it. I will move them into the position with an exhale and then inhale in the position where I want that expansion to occur. Good morning. Happy Friday. I have neuro coffee in hand and it is perfect. All right. Crazy busy Friday. This is the work weekend for those of you on the two-week sprint cycle. We're going to do right into today's Q&A, and this comes from yesterday's Coffee and Coaches conference call. So we had two questions that actually came up, similar but different, both involving breathing technique and sequencing with certain activities. And the first thing we want to do whenever we're trying to make progress in any way, shape, or form is eliminate interference. And so the easiest way to eliminate interference when we're trying to produce force or trying to recapture relative motion is how we sequence the breathing and what type of breathing we're going to use. And so we had again two different questions in that regard that will allow us to sort of address this full spectrum from quiet nasal breathing to the appropriate sequencing of inhales and exhales if we're trying to produce force or if we're trying to recapture relative motion. I think a lot of people are going to find this very, very useful. If you would like to participate in a 15 minute consultation, please go to askbihartman at gmail.com. Put 15 minute consultation in the subject line and we'll arrange that at our mutual convenience. Everybody have an outstanding Friday. Podcast will be up on Sunday and I'll see you all next week.

Yeah.

No.

That's what I was gonna ask. I need to keep delaying the right side, right?

Yes, it is. Welcome to the conundrum of anterior knee pain. And then like I said, sometimes you just don't know and then you do the right thing and they get better. And you go, okay, I'm going to make a mental note. The next time I see this behavior and this, this representation, I'm going to do that intervention again. And I'm going to see what happens. And then the more times you do that, the more likely your intervention is correct. And then you can surmise from the response as to what the mechanism may be. Makes sense. Yeah. That's kind of how you figure stuff out. Like they say, oh, static stretching takes away power, but it does come back after a while, right? That's why. Good morning. Happy Friday. I have no coffee in hand and it is perfect. All right. kind of a weird Friday, kind of a busy Friday, got a dig right into today's Q&A. This is another segment that I did with Drew Keele from the QB Docs. This was actually not part of the podcast, actually. This was an extra conversation that we had, and we said, hey, this is really good stuff, let's just record it. And so we started talking about yielding actions and how they actually work. And then we used throwing as a context. So Drew's a quarterback coach. And so it made sense to take this into his realm. So you get a little bit of a context so you can kind of see how this actually works in that framing. Very, very useful conversation, I think, because I don't think a lot of people understand how these connective tissue behaviors actually work and how important they are. This is where all of this velocity and power output is going to be coming from. And so we actually talk about that a little. We also talk about the influence of static stretching on connective tissues and why you see the behaviors that you do in the literature. So again, very, very useful. If you would like to participate in a 15-minute consultation, please go to askbillhardman at gmail.com, askbillhardman at gmail.com. We will arrange that at our mutual convenience. Don't forget to put 15-minute consult in the subject line so I don't delete it. Podcast will be up on Sunday, per usual. Everybody have an outstanding weekend, and I will see you next week. We're talking about yielding. Yeah, okay. And I always talk about rate. Because it's it's one of the easier ones to see represented and then we can talk about the why okay, so When I move quickly when I move quickly So it's a higher rate of loading on connective tissues. The connective tissues behave more stiffly, right? When I apply a force over an extended period, then the soft tissues gradually give away and store energy. So we're unkinking the collagen fibers, right? When we're yielding, right?

Right. And so, in that case, you would just need to do like more pump handle, get the pump handle to get the internal rotation to basically. It's where you have to orient internally and then turn. And then turn everything together.

Okay. So think about this. Is it coming from the hip?

Yeah. Because I just did a couple of the videos you kind of, um, when you're answering these people's questions, you kind of come back to, I kind of forget how you refer to it, but basically in a perfect world in terms of what you would expect to see with a wider and narrow ISA at the extremes. So I was just curious if you had any secondary measures that you used to try and confirm what you expect with regard to the the sacrum, for example.

We don't know to what degree we need to make a change to get the influence that we want. So this becomes the experiment, but as long as you're following the principles, that's where you're safest in doing your work.

Oh, crap. So it's, oh, yeah. Oh, that's why you saw what you saw, because they were internally rotating. It's not external rotation.

Well, better is your judgment. I'm just hoping to be useful.

Very cool. Do you have anything quick?

She's just, she's not that different. Right. She's just different enough. You know, I don't want you to stick with your rules, stick with your compression and expansion rules, right? Use your key KPIs to guide you, right? Teach her how to understand this. And that way she doesn't feel unusual because everybody else is doing this activity, she's going to have to modify it to this degree. And technically speaking, you can do that with any group of athletes that you work with.

So according to your model, expansion and compression are the two general strategies we can use to navigate through space. As such, a compressive strategy can be good or bad depending on context. If we have a global compressive strategy and are trying to overcome resistance or limit motion, that's a good thing. There's clearly context dependence regarding whether a compressive strategy is beneficial or problematic. It seems there's a gray area where a normal compressive element to an exercise or activity becomes a compensatory strategy that limits motion and prevents us from getting the most out of movement. I've heard you describe this as lack of relative motion or lack of breathing excursion. One way I've identified when someone is in compensation is they simply can't breathe. I want to hear from the source directly: is there a moment or defined transition point where we move from a normal mechanical zone into a compensatory zone? If so, how do we identify that moment as coaches and therapists? We obviously don't want to say compression equals bad and expansion equals good because both are necessary. I want to hear from you: is there a moment? Is there a defined something when that happens? And if so, how do we identify it with our eyes or our measures?

It just clicked for me. I'm using my reaction when the light bulb goes off.

Yes.

So first things first, in any endeavor that requires high speed, high force, you will see an influence that reduces movement options because it makes things more efficient. Let me use a sprinter example. A sprinter makes ground contact for a very brief moment in time, less than a second. By traditional measures, they will demonstrate very little internal rotation because of that. It doesn't mean that they're not internally rotating elsewhere, but if I was to look at a hip or something like that, they will have very little relative movement in the hip because the ground contact is so fast. They don't want a long excursion of internal rotation because the longer the excursion, the longer they're on the ground and the slower they run. It behooves them to create a shape of their body and an orientation that provides the greatest influence of force into the ground over the shortest time period. So anytime we're looking at performance-related adaptations, we are intentionally reducing adaptability. That's how you raise performance. People that have broad scope adaptability don't play sports; they're not good at anything. The people that are exceptional at things have what we would consider a reduced amount of adaptability somewhere in some way, shape, or form.

It's okay. We'll go.

You see how you build this in? Yeah. So you don't want to force her into anything. You don't want to give her aggressive exhale strategies. You don't want to put her in the like the hinge type of activities in the gym because then you're just reinforcing her current strategy. Now, if performance was the game, that might be a good thing. I think under these circumstances, because she's uncomfortable, because you're seeing this accessory breathing strategy, I think you got to go kinder and gentler at first and just teach her how to move without this massive amount of muscle activity.

Yeah, hell yeah. Well, you guys are two hours ahead of me. So I don't want to. I'm like four a.m. That's tough. I understand. I understand. Have a great weekend, man. Appreciate it.

I understand, yes.

I want to, no, no, it turns separate. It turns separate. So their eyes would be fixed straight ahead, their nose is always fixed straight ahead. And then, so if I was laying on my right side, I would roll my left shoulder forward, but my head position would not change.

Yeah. Yeah. So the down pump handle is, and she's narrow.

Yeah.

Absolutely. So now I actually flip flop the position of my sacrum. I flip flop the position of the ilium because I have to create that much stronger expansion in the posterior outlet of the pelvis. Otherwise, I can't stop.

And what are the products of that? It's like the whole consequence, right? So you get an increase in acidity, right? Your type III afferents that I think monitor that area send signals to the brain and the brain says, hey, there's like this weird chemistry thing going on here that I'm not really sure if it's interesting or not, but I'll tell you what I'm gonna do. I need you to move a little bit. So this chemistry thing, so the pH goes back to normal. We get normal blood flow and oxygenation. But what if you can't move? Like, what if you're stuck there because of work, right? And then you hold this position over time, right? You see him getting that? Uh-oh, he throws up. That's unfortunate. I was on roll too, man. Anyway, static positions are no different than anything else, right? There are consequences that are associated with them, but it doesn't necessarily mean that we have a weakness problem, right? People make the assumption, it's like, oh, you have pain in an area while I need to pull on it with a stretch and then I need to strengthen something. And that's been, I don't know where this started, but that's sort of been this methodology that people have used. you know in rehab for the stretch and strengthening crowd and and again looking at it from a different perspective it's like okay do you have full movement capabilities in that area that's really where we need to go first and foremost because if you have all all those movement options I have all the muscle positions that I need I have normal blood flow so I don't get all the secondary consequences of static positions pressures and tensions right so a lot of a lot of Pain that people are experiencing are merely associated with that doesn't mean they're damaged doesn't mean they have tissue changes Doesn't mean that they're they're broken It just means that they have too much pressure tension in one place and they can't alleviate that right Which is one of the reasons why why we do what we do and and and why we have the model that we use Because what that does is it just simply restores movement options. And a lot of good things happen when you do that. Like I said, when you have normal excursion of muscles, that means that I can reduce blood flow, I can increase blood flow, I can alleviate pressures and tensions that might be identified by the system as something that's salient or dangerous.

I would hope that you are leaving the ground on that side.