to be internal rotation, which is going to play into Tony's question here. But again, let's sort of eliminate this whole friction thing from the model because I don't think it's very useful in number one and probably doesn't even exist. So what we want to think about then is we want to start to think about how this extremity is oriented and where we're placing load or tension in excess over time, which is probably what's causing the symptoms in the first place. If we think about the description that Tony did. And this is actually a really good description, Tony. When you talk about the knee orientation, the limitation hip wire, and the foot orientation, it sounds like we're in a very late propulsive strategy on this right side. So chances are this runner is actually landing in a late propulsive strategy. So we don't have this transition through any of the middle ranges of propulsion where we would normally have relative motion. So we have a lot of things that are probably moving together. And so if we look at the orientation of the knee, we'd have to start up here at the pelvis. And so if the pelvis is getting pushed forward and to the right rather aggressively, we're going to see this kind of orientation of the pelvis where we have a pelvis that's turning in this direction and so far forward that we're in this later propulsive strategy. So what's going to happen as we would normally land and we move through relative motions at the knee where we'd have this nice little tibial relationship with the femur. We've got a tibia that's moving in into an ER position and we've got a femur that's most likely following it. That's what's giving that various appearance of the knee. But that means that we've also had to, sorry, rather ER this this this femur so we've got er we've got an er at the at the proximal tibia as well and so now we've got this big load that that's being driven a little bit more laterally and so that's probably why you're getting that lateral and a knee symptom to begin with. So from a strategy standpoint, we've got to start thinking about eliminating this left posterior compressive strategy that's pushing us into this. So anything that would start to move us backwards and expanding this left posterior is going to be useful strategy to all your hip shifting activities. Something in the gym that I love to do is a staggered stance cable chop, which promotes this great left posterior expansion. If you look at yesterday's video,

So you think about the fact that you've got a flight phase in running where you're actually not touching the ground, which means you cannot reorient yourself relative to ground. So only during ground contact do we have the ability to create the turns. So one of my feet is on the ground, I have to create a centripetal force towards the center to maintain the curve. So again, the left foot has to behave a little bit differently than the right foot under those circumstances. But the cool thing is, because we don't run curves, all we're doing is performing repetitive cuts. So we can use some of the cutting research to help us understand what's going on when we're running these curve runs. Now we go back to two strategies, one plane. And you've probably heard me say that before. Do you follow any of this stuff that I do here? on the Instagram or on YouTube, we're going to have two different approaches to how we run these curves or how we run a predictable cutting maneuver. So if we're in an environment that is predictable, like say running on a running track where you're running between the two white lines or you're performing an agility drill where you know where you're going to be making the cut, There's going to be two strategies that show up. There's going to be one strategy where you have people that can actually reposition the pelvis and the hip over the foot before they make the cut. And so let's just say that they're narrow, infraternal angle people that can actually create a yielding strategy on the inside leg of the cut or the inside leg of the curve. So what they do is before they make their plant with the outside foot is they've already oriented the pelvis so that the left side hip, if we're running on a running track, the left side hip is positioned into internal rotation. So they have this capability to create the delay on the left side. It allows the right side to land in a little bit more of an early position of the foot so an early propulsive foot on the outside foot and then that allows them to make the turn or the cut in a predictable environment. The other strategy is someone that cannot make this repositioning prior to the outside foot landing. And so they have to use a totally different strategy. So they use more of a rear foot contact, which is actually a later stage of propulsion. And then they use the hip musculature to make the turn. This is a lot less efficient. It's much more energy intensive. But again, it's going to be a structural thing or a behavioral thing that's going to

When we talk about the reinforcement of the exhalation strategy of force production at high levels of performance, we're going to move towards things that produce the compressive strategy. So in the gym, the easy things to identify that will do this are the things where both sides of your body are doing the same thing at the same time. So these are going to be your barbell-based exercises. So deadlifts, squats, presses of all kinds, whether they be bench press or overhead pressing. Or if I'm pulling myself up or pulling something down with both hands, under those circumstances, I am activating the superficial musculature that increases this compressive stretch, so right away I'm superimposing greater force production on top of this axial skeleton. If I'm trying to offset the negative secondary consequences under those circumstances, now I got to start thinking about my accessory lifts and my supplementary activities that are going to support my ability to reshape my body in the opposing direction. So the cool thing about my little skeleton guy here is that he is very, very wide, but he is also very, very narrow anterior to posterior. As you can see, that type of a structure is going to be associated with a limited ability to turn. So a loss of rotational ranges of motion in the hips and shoulders. So this could be your monitor for those of you that are training yourselves in the gym and don't have somebody that can help you out. You can actually monitor your shoulder and hip range of motion as your KPIs. The way you would overcome these compressive strategies then is to think about what activities will shape my body in the opposing direction. So if I take a front to back kind of an orientation, so I'm getting squished this way by high levels of performance, high levels of force output, high levels of muscle hypertrophy, I have to think about the things that would actually expand me anterior to posterior. So right away we go to unilateral strategies because we get a compressive strategy on one side, we will get the expansive strategy on the other side and so we get this kind of a reciprocal expansion-compression which will actually help us maintain our ability to turn and also our ability to expand certain areas of the thorax and the pelvis that will help us maintain ranges of motion.

So anytime I have to increase force production to a significant degree, that's exactly what's going to happen. Now, if my intent is to restore normal movement, I'm actually going to restrict that with using higher loads. I also have to consider the position of the joint. So if you look at the, again, we'll use rotator cuff literature because it's prolific. The position of the humerus relative to the body matters in regards to what they would say would be EMG activity in the rotator cuff musculoskeletal, what we're going to make reference to is that we have to have this humerus in an appropriate position to restore expansion where we need expansion. So for external rotation capabilities, I need to make sure that I can expand dorsal rotator cuff. So if I pin my arm to my side, I've immediately restricted my ability to expand that area. So I'm going to move it away from my side. And typically what you'll see is they'll have some sort of bolster or roll underneath the arm as they're doing these activities. They say, oh, wow, the EMG activity ramps up when the reality is Oh, I just created more concentric orientation to allow that relative motion to occur. So that's how we want to start to think about this. We think about muscle positions. So concentric to eccentric orientation, where do I need the concentric orientation to be to allow the fluid volume to shift? So once again, if I'm trying to create more external rotation, I have to create compression on the posterior side of the shoulder. So the volume shifts forward and allows that external rotation to occur. Axial position is going to matter. So where do I position the thorax to maximize these internal and external rotation capabilities? So if I am allowing someone to perform these activities in a compensatory strategy, so let's just say that I retracted both scapulae and I was performing external rotations, I've actually just compressed the area that I need to expand to allow that external rotation to occur. So I have now failed miserably based on my intent. And so again, we have to take these positions into consideration. Finally, let's superimpose breathing on top of that. So if I hold my breath, I'm going to reduce my relative motions. If I can't breathe through the exercise, I'm not going to be able to create the expansion and compression strategies that I may need to restore the ability to turn or rotate. And so again, we have to take all of these things into consideration. So again, I would caution everyone to look at these things as strengthening. I would look at more for the ability to restore the capacity to execute relative motions, because that's what's gonna be most important when we're talking about restoring health. Later on, we can superimpose force production on top of anything, which is actually going to reduce those relative motions.

But for the people that don't have these little idiosyncratic elements in their anatomy, they will merely be frustrated in their inability to actually access these movements or positions. So again, we have to consider how this works. It's always going to be an N equals one scenario. That's why we work off of principles and we apply these principles to the individual and we work through progression to determine what would be best for this person in these circumstances. So again, we can't apply one person's capabilities broad stroke. So what you actually need to find out through experimentation, very careful experimentation, always safe to fail experiments under the guidance of someone with a broad scope of knowledge, understanding and experience would be the best way to do it. You have to find out what is normal for you and what is best for you under the circumstances within a specific context.

So if you're a thrower, a golfer, a tennis player, a shot putter, whatever, somebody that uses an implement that you turn into a projectile, this is going to be very applicable. We're gonna do it under the guise of a golf question, but I want you to understand that the principles that we're gonna talk about today, apply to all of those types of activities. So, Brian went through askbillharman at gmail.com and he says, in a right handed golfer, is there a hip shift that occurs in the downswing that causes the left hip ER or IR. Okay. So this is a really, really good question because I think there's a lot of confusion as to what we're actually really looking at is whether we're looking at ERs or IRs and there's a darn good reason that it's one or the other. So I actually get to use my pelvis as always, which is always fun. So I will grab it and then we will talk our way through this. Okay. So If we're looking at golfers, we're going to need to talk about right-handed golfer, as Brian has requested, at the top of the backswing. So for us to move into this space, we have to have eccentric orientation. We have to have expansion of certain areas to allow us to turn and to capture this external rotation position. So during periods of especially high velocity motion, we have to have these expanded strategies because we can't move through concentric orientations. We can't move through high levels of muscle activity. We use the high levels of muscle activity to actually stop motion to create, to create the acceleration into the implement. So at the top of the backswing on a right-handed golfer, this hip is going to be in an early propulsive strategy. So we're going to move this hip into an ER position. And then we have an oblique turn of the pelvis as such, but both hips are going to be an ER. My left hip for right handed golfer is actually in a late propulsive strategy. So again, also an ER position. So I'm starting at the top of the backswing with both sides of the pelvis and both hips in an ER inhaled strategy. As I pull the club down into the downswing, There's two moments of maximum propulsion in the golf swing when the arms are parallel to the ground. Propulsion number one because I have to stop motion and bring the club towards the center of my body to accelerate the club head from this parallel arm position so the club's still up and behind me relative to my arms but I'm stopping the motion here to accelerate the club head. The second propulsive strategy is that impact. So if we were talking about baseball when the lead foot hits the ground for a baseball pitcher and the and the heel hits the ground that's propulsion number one at ball release that's propulsion number two and so again anytime we have an implement we're going to have two episodes of maximum propulsion. Under those circumstances, I have to be in IR because I have to be able to produce a high level of internal pressure, which means I'm going to be driving the pelvic diaphragm upward. I'm going to be expanding the bottom of the pelvis, which is going to be an IR strategy on both sides because I have to stop motion from occurring to allow the implement to accelerate. Now, the smaller and lighter the implement, the shorter the duration of my maximum propulsion episode or impulse if you will. And so I like to tell a little joke here with this one. It's like, so how fast is it with a golf swing or a baseball pitch or something where the implement is really light? So baseball is what five ounces. You get really, really light golf clubs. And so it's about this fast. and then I say you want to hear it again because it's really really fast. Now if we were shot putter, we have to sustain the output for a longer period of time because if we're throwing a 16 pound shot, we don't have the same time constraint as we do with say something that's high velocity like a golf swing or a baseball pitch. right? So again, we're going to move in from these ER positions to IR for maximum propulsion under all circumstances. Anytime we need to produce that high level of force, it's going to be an IR strategy. It's going to be exhalation based and it's going to be concentrically oriented because again, I need that high pressure to stop motion from occurring to allow the implement to accelerate. Follow through is gonna mirror the backswing to a certain degree as we'll all follow through whether we're throwing a baseball, shot put, et cetera, et cetera. So Brian, I hope that helps you. So again, ER, IR, ER, just like when you're walking, just like when you're throwing, just like when you're reaching. It's the same thing over and over and over again. Make sure that you're training appropriately. If you have a sustained, propulsive impulse like something that's heavier, then the heavier strength training is going to be more of your friend. If we're talking about high velocity stuff, we're at the other end of the spectrum. What we need is a much shorter, briefer impulse. We need to train that strategy. To allow it to occur very very quickly very very forcefully But not to sustain it as we will reduce our velocity if we spend too much time in a propulsive strategy So again, Brian, hope that's helpful. Happy Tuesday. I got a run. You guys have a great Good morning.

To overcome this left propulsive strategy under load, we don't reinforce it so we can overcome it by maintaining the right propulsive strategy. The dumbbell loaded left side and split squat comes into play at that point. Split stance one arm kettlebell swings allowing you to shift back and shift out. So you're going to be learning to shift into this position out of this position without it becoming the dominant strategy. Left cross body medicine ball throw so again dynamics turning into that left side using the right propulsive strategy to push me into the left side. Cross connect step ups become very very powerful in this situation because of the the way that you're going to elevate the pelvis on the on the cross connect we're going to also reinforce this right propulsive strategy with the delay on the left Then you're going to move into some more progressive type things. So like A marches, A skips, lateral cutting drills. So whether this is an athlete or not, I would try to work those strategies into this because ultimately you want somebody to be able to control this dynamically. And so we all behave at different loads and speeds. And so you always want to make sure that we're progressing these people to where they can manage these strategies in the higher dynamic type of activities.

We're going to do a lot of sideline activities because chances are you've got an anteroposterior compression in the pelvis and in the thorax. If we lay on your side, we're going to get some of that AP expansion. And then we're going to move you into inverted positions. So if I'm a wide ISA, I'm going to be supine-inverted. If I'm a narrow ISA, I'm going to be prone-inverted. If I have a larger body size or formerly pregnant females, they will have a yielding strategy in the pelvis, especially the upper part of the pelvis. So under those circumstances, this is where SI belts come in really, really handy to help them learn how to manage and control that yielding strategy until they can have the muscle activity that will eventually assist them and control that. I'm going to work towards half kneeling, eventually towards split stance to gain the tibial control through some of the posterior musculature, like hamstrings. So hamstrings are like reins on a horse controlling the tibia. So when I can finally get you into those half kneeling or split stance positions, that's where we're going to gain a lot of control. As we move out into the gym and we start talking about training strategies, these are where you're going to use unweighting strategies. So remember, this is a gravitational problem, right? So they're getting pushed down, their internal physics are pushing them down. So we're going to use unweighting strategies like reverse band squats, jumps with the band to actually lighten them. Chopping activities will become more important than lifting activities. So when we're talking about like cable activity, so we're talking about cable chops, because the cable chop actually unweights them as they're performing the trunk and hip activities. So those become much more valuable. Later on, once they've learned how to control their center of mass more effectively, now we can move into lifting activities and then progressive loading. So again, start with unloading strategies in the gym. If we're talking about box squatting, because I love box squatting under these circumstances, your narrow ISAs, they're landing with the valgus orientations, you're going to start them with a high box position because they have to learn how to control their pelvic diaphragm because that's what's accelerating them towards the ground with your wide ISA people. Again, you're probably going to use some form of belting strategy. So even a weightlifting belt, SI belts etc to reduce the yielding strategy as they unload their weight onto the box because if they're a wide ISA we've got to get the eccentric orientation of that pelvic diaphragm back but we don't want the pelvis to yield so we have to create this external compressive force to help them manage that. Once again, we're going to try to move them towards half kneeling and split stance activities so they learn how to control the foot position and then knee position.

And like I said, all of your deadlift variations as well. So we don't have to look at this forward head thing in isolation as it would typically be prescribed. We have to look at this as a relationship problem and the forward head posture is merely the result. So hopefully that sheds a little light on this forward head posture thing. Hope it's useful. If it's not, please ask another question and we can go deeper into detail as we need to.

So I could have a nutated sacrum with an irate ileum and then have the orientation tipping on an oblique axis or straight ahead, typically going to be trying to manage internal forces. We'll get that right orientation. I could have a relative position change where I have a counter-nutation of the sacrum with an irate ileum and then see the orientations as well. And under those circumstances, my internal rotations and my external rotations are going to be different. And that's how you would know. So you could also use your ISA measure as a clue as to whether I'm starting from my inhaled position, where I have lots of ER and then orient, or I have my nutated position, which I'm exhaled, and then I capture the orientation. So I would go from a position where I had more IR, and I would eventually lose that IR. So hopefully that gives you a little bit of an idea. Oh, let me back up. I could also have that where I have an inhaled position on one side, exhale position on the other, and then drive the orientations. So again, I think that understanding the normal excursion of the hip joint as it moves through the full excursion of breathing is essential. So you do understand how you capture those motions. And then it's just a matter of looking at ISA orientation will help you determine where their bias is. And then you look at whether I'm losing the physiological range of the hip range of motion to determine whether you have an orientation. So if you put all those pieces together, I think it will help you with your diagnostic capabilities as two positions. Rachel, great question. If you have any other questions, please let me know. Askbillhardmanedgmail.com, askbillhardmanedgmail.com, and I'll see you guys tomorrow. All right, it is Thursday, 6 a.m. I have no coffee in hand, and it is perfect.

I think if we had to narrow this down to the big idea of today's Q&A, is that all motion is shape change. You've got to be able to do it actively and I have to be able to represent it passively to know that I do have that shape change available to me under certain circumstances. So again, moving somebody on the table is not the same as standing up. So now we have a great activity structure to our programming to allow this person to go from yes, we have a passive representation on the table, but can we create an active representation against gravity? And that's a whole different world, but that's why we train people. That's why we move them through these great activities is to allow them to access the shape changes themselves and hopefully either produce an element of health or performance that they seek. I realize this was kind of a long drawn out thing, a little bit of rambling going on, but hopefully I said something that was useful for you. If not, then please ask a question. Send it to askbillharman at gmail.com and I'll see you guys tomorrow. Good morning. Happy Wednesday. I have neuro coffee in hand and it is perfect as usual. So little behind the scenes action. I'm shooting this later than I normally do. So I'm a little off. So hopefully I'll still be useful to some of you. But I also acquired my foot model. From the purple room, because I got a question from Eric. Eric said, you posted a video of sled dragging for ankle mobility, and he wanted me to break down the thought process for why this may help with ankle mobility, where other strategies have failed. And so a couple things, I think when we're talking about ankle mobility, we can't ignore what happens above, and we can't ignore what happens within the foot itself. And some of the foot stuff is still ill-defined, I think, nor even defined in some cases where there's a tremendous amount of complexity in all those little bones and such. What I want to do is talk through a little bit of a simplified model of the foot that might help with a little bit of perspective as far as why this sled dragging concept actually helps with the angle mobility. I think one of the things that people are looking at because they use these defined three dimensional sagittal frontal and transverse planes is because they get a little confused because they start thinking that the ankle moves in the sagittal plane. When the reality is it rotates just like every other joint so it moves on a helix just like every other joint does which is why you see all the diagonal angles and such for axes of motion as described in the literature. But again, I want to really, really simplify this to a great degree. But when you're trying to drive sagittal motions, there are things that can interrupt this because it can stop the rotation that would naturally occur within the mortise, within the sub-tailor joint, the movement of the calcinius, and the movement through the remainder of the foot. So in the sled drain video, if you watch that video, I was walking to my left. And so I have a right foot in hand. So we're going to talk about the right foot as far as how we're going to gain this ankle mobility. And one thing that I want you to recognize is this fifth ray has its own little axis of rotation. And so we're going to use that to help us acquire ankle mobility. So we need this little guy to have its normal rotation. So if you have one of those little pinky toes that tucks under the fourth toe, what I want you to recognize is that fifth ray and my definition is externally rotated. and what we need is to capture normal ankle mobility is we need to make sure that it can externally rotate which would supinate the foot and it needs to internally rotate which would provide us a measure of pronation and so I think a lot of people are lacking this fifth ray mobility and so they get stuck in these early phases of propulsion and they either roll off to the medial aspect of the foot or they have some other compensatory strategy. So as we walk through as we walk through, I'm going to use this as a surface, as we walk through this lateral sled drag and we land in this supinated position. So we're going to land in relative tibial external rotation, but the talus is already moving towards the traditional plantar flexion adductive position of closed chain pronation. But I'm going to land on this lateral aspect. And what I can do is I can actually put pressure through the fifth ray right there and I can capture what I would call internal rotation of that of that fifth ray and in doing so as I land I've got a planar flexed adducted talus and I can move the tibia from external rotation to internal rotation so I start to capture a much more realistic and effective pronated position of the subtalar joint. I'll land on the medial aspect of the first ray which will prevent me from going into too much pronation. I'll capture what we would traditionally call dorsiflection as I have a normal closed kinetic chain pronation position of the ankle and then as I push off from the medial aspect of the foot, I'll have a useful, propulsive first rate to push off of because of the landing mechanics, of landing towards the inside of that first ray as I push off. So I get this full rotation of the tibia across. I capture a normal sub-tailor joint position for pronation, which will allow me to access a lot of the ankle mobility that people are lacking. Once again, they tend to get stuck in this position where I don't have normal rotation through the fifth ray. It limits my ability to dorsiflex. And so if I can capture that with that lateral sled drag motion where I'm rolling from the outside of the foot to the inside of the foot and rotating the tibia across as I go, I pick up a lot more ankle mobility. So Eric, I hope that answers your question. The foot's a really, really confusing place to look, but I think there's some elements that we can always utilize to simplify things. There are also iterations of the foot up the chain, which we can talk about at a future date. But anyway, I wanted to get that out to you and give you an idea of why I think that lateral sled drag is a useful activity to recapture some of that ankle mobility. So I will see you guys tomorrow at the Coaches in Coffee call on Thursday morning, 6 a.m. Eastern time, bill standard time. There's already a bunch of people that have contacted me about being there. So I'm looking forward to that and I will see you tomorrow. Michelle, is this your first call?

So shoulder flexion, just reaching overhead requires that you have extra rotation of the shoulder to finish true shoulder flexion. That's a posterior expansion. It's dorsal rostral expansion. A press is a compressive strategy of that same area that requires internal rotation to finish at the top. In the jerk portion of a clean and jerk or for people who just press overhead in a standing position, you'll see them shift their entire body under the load and what they're doing is they're pushing the thorax forward to compress the upper back so that the shoulders can internally rotate and finish the press. This is also one of the reasons why it's difficult for a lot of powerlifters to make transitions into strongman with overhead pressing because of the limitations in shoulder range of motion that are associated with a really big bench press, making it very difficult to press directly overhead. So Eli, I hope that helps. Remember, it's supine arm bar, rolling arm bar to kettlebell windmill. That's going to be your sequence as your gym fix for this shoulder issue. I hope that helps.

pressing and pulling below shoulder level, lateral movement. So this is where your side lunges, your side split squats, your low step ups come into play because that's what these people need because they only have a limited excursion in their peripheral joints and so we have to take advantage of what they do have and then slowly progress them out of that. So Jimmy, this is such a great question. If you're in the rehab side of things, these are the people that you're going to want to put into sideline because we take advantage of gravity. So if I put you on your side and you're compressed A to P, what happens is, and you can see in my balloon, so I get I get all the guts falling down towards the bottom and so that creates expansion on one side and compression on the other. So sideline becomes very important. I start to build people up from sideline. So now we're talking about immature oblique sits, mature oblique sits. This would be something that would progress eventually into side planks and such if we're talking about moving into gym activities. So right away you should start to be thinking about how you're going to be able to write this program for somebody like this. It's not difficult to write the program. What is difficult is identifying the representation of what you're looking at first and foremost. And then the program kind of just writes itself because when you understand the needs of this individual, again, it becomes very, very, very easy to write. So hopefully that gives you some guidance, Jimmy. If I didn't answer your question sufficiently, then please do so. Oh, by the way, the asymmetrical ISA element of this. No different than anything else. You just have two different representations. So you have a shape change on one side that is opposed to the other. You're going to follow the same rules that we just talked about. One side's going to be able to go a little bit more into your posterior. One side's going to have to go a little bit more side to side, but the rule still applies. So again, hopefully that answers your question.

So basically the answer to your solution is maintain posterior expansion between the scapulae and below the level of the scapula. And then that's going to allow you an opportunity to maintain the shoulder range of motion that you're gonna give up with this low bar position over time. Okay, so hopefully that's an answer for you. Second Mike question. Different Mike. In a split stance like a lunge or a back lunge or a split squat, why do you see the knee deviating outward, especially on the back leg as you're lowering into the split squat? This is actually a pretty simple question. When you see this, what you have is somebody that's trying to move through the maximum propulsive base in this split orientation without being able to capture the max propulsive position of the hip and the pelvis. And so under those circumstances, that max propulsive position is going to be an internally rotated, exhaled position of the pelvis. And when you have somebody that's trying to do this using an externally rotated, inhaled position of the pelvis, which is early lay propulsion, they don't have enough force producing capabilities under those circumstances. And the pelvis is oriented as such that it's going to create this deviation into a more abducted or externally rotated position. So you can see this on the front knee. So you'll see the front knee deviate outward or you'll see the back knee deviate outward. A lot of these people will complain about anterior knee pain, whether it be the back leg or the front leg. So I do have a video that's up on YouTube and Instagram in regard to a split stance strategy to alleviate the pain on the backside knee. It's the same problem whether it be front knee or back knee. I just wanted to give a very specific representation because a lot of people complain about the stress on the back knee but it's an orientation problem and so what you need to do under those circumstances is learn how to recapture the propulsive position. So now I would direct you towards videos that I have posted up on YouTube that are designed to recapture hip internal rotation because if you can capture this internal rotation, you'll capture the propulsive position. One, you'll be able to maintain your position and orientation as you move through the lunge. And then secondly, you'll probably alleviate a lot of knee pain and you'll be able to increase load. So if your goal is hypertrophy, force production, strength, you'll have a much greater level of success with that.

Marcos had a question about one of the videos that I posted on Instagram which was an armbar video to restore hip external rotation. I think I made reference to the left hip under these circumstances and it is somewhat similar in regards to what we just talked about with some of the orientation issues. And so, Marcos says in the kettlebell arm bar video, you advised actually rotating the shoulder in the inhale, internally rotating the shoulder in the exhale. This makes sense because those shoulder positions align with the breathing cycle. Could you discuss why we want to sequence the breathing pattern this way instead of staying at an N-range shoulder, internal, external rotation and breathing while on a static hold? Well, first and foremost, Marko, great question. And you are correct that you actually could use a static hold under those circumstances, especially for people that have difficulty capturing a position in the first place, I'll use static activities all the time. Although I wanna try to get to the dynamics as quickly as possible because when we can reestablish the fluid flows, so the gradients of high pressure to low pressure, high volume to low volume, that's actually what restores range of motion much more effectively. But we're also playing with some iteration in that exercise. So we were dealing with a loss of hip ER. And so just like we were talking about John's question, I had an anterior orientation and I had most likely a compressor strategy on the left posterior side, which is going to turn the sacrum. So that means I got a spine that's actually facing the right. And so when we're in the supine arm bar position like we were in the video, you'll remember the cues of staying left side heavy throughout. And so what we're actually doing is we're using an iteration that's within the axial skeleton. So I'm using the shoulder girdle as an iteration of the pelvis to start to turn the spine from its right orientation to its left orientation. And so with every breathing cycle, what we're doing is we're slowly turning the spine from its right orientation to the left. So as I externally rotate and I breathe in, I turn the spine as I internally rotate and breathe out, I hold that position and create a yielding strategy on the left side because I'm staying left side heavy throughout that exercise. So basically we get this inching around to the left orientation of the spine. We recapture that and then that allows us to recapture the hip position that's going to help restore that external rotation. So we actually bring the pelvis back and then turn it back to the left, which gives us back our external rotation. So hopefully that Also answers your question, Marcos. I appreciate you guys so much for keeping the questions coming and have a happy Tuesday. I'm gonna finish my coffee, grab a quick workout and then it's off to the clinic. I'll see you guys later.

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.

And so you have to teach one side of the body to eccentrically orient as you compress the other. So you're actually going to have to increase the compressive strategy on one side of the body manually so they can eccentrically orient on the opposing side. So start there. Get your manual therapist. If you're a trainer or coach in the gym, this is where laying people over pads over on their side to create a compressive strategy on one side and expand the other is where you're going to be playing. You can also use some like a side bridge or side planking type activities. With some active motion as they're breathing so you're creating compression expansion compression expansion. So this is where some dynamic stuff in the gym gets really really interesting. Because what you're trying to do is restore sort of like that worm like quality to the thorax so it can bend and turn and twist. And so doing static holds under these circumstances is not necessarily the best choice. So people that are trying to lock the rib cage and the abdomen into a place thinking that, oh, more stability is better, this is the exact wrong strategy under those circumstances. We want the rib cage to move. We want the spine to move. We want the pelvis to move. We always want to have that mobility available to us. So constantly training these anti-positions of the anti-rotation, anti-bend, not always a good strategy, especially when you've already got somebody that's very, very rigid.

Pete's second question had to do with, I'm just going to go to the end of it. What do you commonly refer to when you say someone is in exhalation versus inhalation? So now, Pete, we're going to talk about the two archetypes. We're going to talk about your wide ISAs and your narrow ISAs so that everybody just loves to talk about. But in general, what we're looking at is different physiological structures. And so if you looked at my Instagram over the weekend, I've stood outside one of the shops nearby IFEST. had the wacky wavy tube guy out front. And I just love the wacky wavy tube guy for so many reasons. But one, because it is demonstrative of one of the strategies that we utilize against gravity. So we only have two. We can either expand or we can compress. And so what the two archetypes are representative of is that ability to expand or compress, because we will be biased at the extreme. So we're talking about the extremes. We're not talking about anybody that's in the middle range. So because of the helical angles, so the angles of if you look at the abdominal muscles, that's a great representation of the helical angles, but the ISA is representative of those helical angles. So the narrow ISA has a more vertical helical angle and what that means is that person's physical structure cannot elongate anymore so their strategy against gravity is to try to expand themselves so they will be inhalation biased based on their physical structure. In the opposing strategy where I have a wide ISA I can't get any wider so I try to squeeze myself and compress myself upward against gravity to maintain my position. Well, if one is expanding, then that creates negative pressure. So that's a bias towards inhalation. If the other is compressing, that's a bias towards exhalation. So that's how we know the difference between these two archetypes is one is a compressor and one is an expander. So the compressor is an exhalation bias and the expander is the inhalation bias. the ISA represents the compensatory strategy against their axial skeletal bias that we just discussed. And so that's what allows me to determine what their strategy may be against gravity. So when we talk about inhalation or exhalation, it's based on your physical structures. So I hope that clarifies that for you, Pete. I hope everybody has a fabulous Monday. I got stuff to do, including finishing up my neuro coffee, which is delicious as usual. Everybody have a great day and I'll see you later. Good morning. Happy Tuesday. It is a great day. I had to come in to the purple room for a little bit today. So I thought I would just shoot the video from here. So I brought the travel edition of neuro coffee and it is perfect.

So we go from inhalation, exhalation to the sticking point, which is normal, and then to inhalation again to get to the full descent. As we reverse gears and push up, it is unnecessary to reverse the sequence because it's going to happen naturally. We're starting from a bias of inhalation. We push through the sticking point, which are our concentric public diaphragm. So the public diaphragm is decented at the bottom. We exhale through the sticking point, it pushes up, and then you're just gonna take a normal inhale at the top and reestablish your anterior posterior expansion at that point. So it is unnecessary to intentionally reproduce the same strategy that we use on the descent, but that's a really good question. Finally, he says, what superficial compressive strategy would be reinforcing by taking the breath that you took at the top and held it through the middle propulsive phase? Doesn't really matter. Point being is that you will use a superficial compression strategy and chances are you will use everything that's available to you under those circumstances to some degree because all the superficial compressive strategies are superimposed at the same time just to varying degrees. So the whole point of performing the heels elevated squat in the sequence as I demonstrate on the March 19th video. So the whole premise behind that is one is to reduce the superficial compressive strategies that happen from an anterior post-ear aspect. We're biasing ourselves towards the ability to inhale without compensation, exhale without compensatory strategy, and then to re-inhale in the depth of the squat, and then restore the normal pattern on the ascent as well.

So I'm pulling the two bones together, the synovial fluid. the synovial fluid gets pushed out of the joint equally in both directions. And so what I have is concentric on concentric. This actually creates a very stable position of a joint, but it doesn't allow a motion to occur. So this actually may occur in someone that has a very, very strong training experience in the gym. So they lift heavy weights, they carry a lot of muscle mass, or they perform at high rates of speed or high forces. And so they use a lot of concentric on concentric muscle activity to create stability in a joint. So we could have that scenario going on. Under normal circumstances for normal movement, what we actually have to do is create a gradient across the joint. So we'll have one side of the joint that has a high pressure strategy, which would be concentric. In the other side, we have a lower pressure strategy, which will be eccentric. And this is what allows movement to occur under most situations. And so as long as we can create this scenario, this is what allows us to recapture range of motion. Because the people that come in with restrictions tend to have some sort of concentric bias or a compressive strategy or an exhalation strategy. that actually prevents motion from occurring. And so I could have the same thing here where on one side of the joint I would be biased towards concentric orientation and then on the other side I would be biased towards eccentric orientation. And what that may allow is a lot of motion in one direction, but not a lot of motion in the other direction. So for instance, if I am biased towards an inhalation strategy, I may show a lot of external rotation in my joints and not very much internal rotation or vice versa if I am in an exhaled strategy. So again, this can represent my ability to move through space under normal circumstances if I can create concentric here, eccentric here, or it may represent a strategy that limits my motion in one direction. If we were to apply a stretch that fails. So viscoelastic properties of tissues aside. So we have viscoelastic tissues that may show a temporary change in the ability to acquire range of motion just because of the property of the tissues. What we're talking about here is the contractile element. in regard to the muscles. If I take a concentric on concentric situation and I pull on one side I may actually create a small enough gradient to acquire temporary small changes in range of motion but ultimately what I'm going to do is I'm going to create a strain on one side of the joint as I try to acquire an eccentric orientation where I have a muscle that is trying to stay concentrically oriented.

In regards to the progressive compensatory strategies, any concentric orientation results in compression. That's what it does. And so not every compression is a bad thing. It actually allows movement to occur in the eccentrically oriented position. So what we have to do though is determine whether we're getting compression locally, which is what we typically see with normal movement, or are we getting a superficial compression? So let's use the sternum as a representation of this. So if I have the sternal pec concentrically oriented, I get a down pump handle and I lose internal rotation. So again, these are all representative of some form of superficial compressive strategy. So if I lose dorsal rostral due to, let's just say lower middle trapezius compression, then I'm going to lose some element of external rotation. So again, each one of these compressive strategies is representative of a loss of range of motion somewhere. And it's rather specific once you understand where these compressive strategies are occurring. And so I don't want to get too deep into this because this is something that we spend a great deal of time on at the intensive. But again, when we use the same test that everybody else uses, it's just going to be the representation of what we're seeing as the limitation that's going to determine whether we're seeing a normal movement based strategy or a superficial compressive strategy that truly restricts breathing and the range of motion.

So if I elongate the pelvis in this direction, what I'm doing is I'm turning the ilium such that it elongates in this direction, which would elongate this segment as well. And so in this element, we look at the musculature that's attached posterior to the hip that we would say is an external rotator. And so here, I would say that I've got my superior gemelli, I've got the external portion of the obturator internus, I've got inferior gemelli, and then I've got quadratus femoris. And so those are analogous to the infraspinatus in the shoulder. So it's very, very simple. So if I orient this such that I bring the two ends of the muscle closer together, as I elongate this, it's going to turn and open this way because I've got expansion in this direction. So if this turns and orients as such, I bring the two ends of the muscle close together. So that creates a concentric orientation. That creates external rotation and that steals my internal rotation. So this is actually really, quite simple. So it's the anterior compression on the front that allows this to expand posteriorly. I get a shape change in the pelvis. I get a reorientation of musculature on the backside of the hip. So on the front side of the hip, and this will typically happen with a narrow IPA by the way. So with a narrow IPA, I have an expansion strategy here that prevents me from turning inward. So again, I have this perfect storm of losing internal rotation and gaining external rotation.

Ryan starts out with, how do you determine if a proxy measure of the extremity is pathological? And so he's referring to ligamentous laxity or capsular instability. On the opposite end, how would you determine a true tissue extensibility limitation assuming you've maximized axial position and respiratory variability? How would you treat these two presentations differently? So let's attack this from the beginning. So how do you determine proxy measures in the extremity pathological? Well, first and foremost, the history is going to give you a lot of information in that regard. So if somebody has a dislocation episode of some sort, then chances are you're going to be dealing with some form of tissue adaptation or a traumatic instability. And so again, when you have a history like that, we're going to make an assumption that we do have a pathology. I think a lot of people, and I think this is where your question is going, is that when we get a measure that seems to be abnormal in regard to a larger excursion than expected, a lot of people will jump on the bandwagon that, oh, we have ligamentous laxity. The thing that you have to consider under those situations is if we have an orientation of the thorax or an orientation of the pelvis, we can get a magnification of what we perceive as to be the normal excursion range of motion. So let me give you for instance. So if I can anteriorly orient a pelvis enough that the acetabulum is facing more downward, I can get an excessive amount of total excursion of hip range of motion. So under normal circumstances, we might say that extra rotation is 60 degrees from the imaginary zero point and 40 degrees of internal rotation from the imaginary zero point, so that's 100 degrees of excursion. But if I can actually orient that pelvis enough to get the anteverted acetabular position that allows it, I might even capture 120 to 130 degrees of total hip excursion, but that's just an orientation problem. That is not indicative of the fact that somebody has developed some imaginary capsular laxity, so don't immediately rush to judgment under those circumstances. Secondarily, I don't know how much that changes things a whole lot anyway. The goal is to acquire dynamic control of orientation of the axial skeleton and dynamic control of the excursion of the peripheral joints, and that's a muscular control issue rather than just looking at the laxity issues. Granted, we might have some proprioceptive deficits that are associated with a true laxity or some form of traumatic laxity that occurs, but under most circumstances, I think that's going to be determined through process. So when I have somebody that can't consistently recapture a position or can't hold on to their changes, now you may have a situation where we have a structural adaptation that is influencing the outcome and that might be when we have to make the consult with the orthopedic surgeon under those circumstances. But that's how you're going to determine this, Ryan. It's going to be part of the process. It's not about making an immediate leap because people overcome things all the time. People walk in with rotator cuff tears that they will overcome; those people come in with these perceived laxities and they're able to overcome those. So again, I always default to you make the attempts first; you run yourself through the process and you see what they can reacquire; you see what they get they can learn to control. And if that doesn't work, that's when you start to make the assumption that, okay, maybe I do have a situation where structure has changed to such a degree and that I need to bring in another element of service or integration. So hopefully that answers that first part. When we talk about a tissue, would you call it a tissue extensibility limitation? So the thing that pops into my head under those circumstances or situations where maybe we have a person that comes in that has been diagnosed with a frozen shoulder. And so under those circumstances, what would happen as you run through the process as you attempt your global or more systemic influences in treatment? You'll see that you don't get the local changes that you expect. In that circumstance, now you need to think about what you have in your toolbox that will address those local issues. Maybe you do have a tissue adaptation that can occur under those circumstances. And so again, that's going to be just a longer process, and so your strategies will be a little bit different because if you're truly looking at a tissue adaptation, it's rare; I think those situations actually occur. I think there's a lot of other influences that are going on in regard to the way that the nervous system is behaving and based on the way that those changes take place because some of those adaptations, if they were true, I don't think all of those would be recapturable, especially with some of the capsular adaptations and then the aggression with which you would have to apply forces to make those changes. Having worked with a fair amount of people that have been diagnosed with frozen shoulders and seeing what is truly able to be recaptured, I don't think that we're looking at those adaptations necessarily. I think we're looking at a lot of influences of the nervous system which can occur locally. We do have local environmental changes in regard to the shape change of the proteins themselves. So we talk about the contractual elements changing. And so those environments can change with different forms of manual therapy, different influences of medication, etc. So again, I don't think they occur as much as many people blame them on. I think that we just need to look at expanding our perspective in our toolbox. But under those circumstances, if you do have a true tissue limitation, then maybe you're looking at a very, very long-term strategy in regards to trying to add length to tissues. And that would be using some of your dinosaur plant strategies, perhaps, a lot of time and effort you applied by the client to restore that range of motion through repetition and avoiding situations where you're creating a negative influence associated with pain and discomfort and in ranges and just reacquiring some of that range of motion through the desensitization strategies. So I think there's many ways to go about this, but again, I caution you to make against making that leap that you're making an assumption that you do have a tissue change. They do most likely occur; I just don't think they occur as often as we think. The second half of Ryan's question piggybacks off of a question from last week where you ask what tests or measures do you apply to determine whether the elbows are oriented towards ER pronation or IR supination. Ryan, this is actually pretty straightforward because assuming we're doing table tests and such, we would have our axial representation. We would have extremity measures that we would have taken that would tell us whether we have a humeral position in external rotation or internal rotation, again, based on those table tests. And then it's just a matter of looking at the pronation and supination available at the elbow. And so if we have identified a shoulder that is in humeral external rotation, we would stabilize the epicondyle at the elbow, we would check our pronation supination and come up with a determination what we're looking at in the forearm. However, I would offer you this that you probably need to look at the wrist for confirmation of that forearm position because in some cases you may have eccentric orientation at the elbow or concentric orientation at the elbow that will skew your perspective. So if we add the wrist measures into this, so we've got a shoulder, we've got an elbow, and then we've got the wrist measures, if you have a deficit in ulna deviation and extension, you most likely have a pronated forearm. And if you have a deviation inflection radial deviation, then you probably have a supinated form. And that's just the orientation of the distal radial ulnar position. When the form is pronated, there is this perceived retraction of the radius that would position it more towards radial deviation and the ulna would appear long under those circumstances, so we would lose that ulna deviation. So that's what occurs in pronation as the radius crosses over the ulna. So just being aware of that, now you have your shoulder elbow and wrist providing you that information to give you the determination of what position and orientation you're looking at at the elbow and then it's just a matter of, do I need a retraction strategy? Do I need an inhalation strategy? And then what orientation do I need to put the forearm and humerus into to restore the ability to capture that full excursion at the elbow? So Ryan has a third part to his question. It goes as such: from a practical standpoint, what do we do with a narrow Campari angle versus a wide Campari angle? I understand that is a representation of the superficial helical angle that compresses the underlying axial helices. But how does it actually change our approach to gaining more variability or more performance? So the Campari angle is the angle formed by the clavicle and the scapula with its apex at the midpoint of the acromion. And so what this actually does measure is how much of a compressive strategy that we have with the superficial musculature. So it's not representative of the superficial helical angle as much as it is representative of how much of a compression strategy we have. So if we have superficial musculature that is compressing the axial skeleton, what happens is the scapula will begin to elevate, and so we get this compression between the anterior and posterior aspect of clavicle scapula and so it compresses that angle and it rides up on the thorax. And so that's why we get this narrowing of the angle. So a normal angle is about 60 degrees give or take. And so if we see that we have a compressed angle there, then we know we have a much more superficial compressive strategy. So from an approach standpoint, there are any number of ways that we can actually reduce that compressive strategy. So under many circumstances, we may just be able to reorient the movement system such that we reduce the compressive strategy and we would see an expansion of that Campari angle. There's a video on YouTube that I talked about earlier that shows a manual technique to actually reduce that compressive strategy. In the gym, we may use something like a suitcase carry that actually reduces that strategy. And so again, there's any number of ways, but as far as using that measurement, it is a useful measurement; it's not an absolute by any stretch of the imagination. Obviously because we named it after one of the padawans, I'm just giving them a hard time. But again, what I don't want you to do is think that it changes a lot in regard to what strategy you may be using.

So when we talk about orientation, orientation simply refers to position. We could talk about the pelvis as a unit becoming anteriorly oriented, which would be a forwardly tipped pelvis, and it would just be relative to any other position of the pelvis. The way we would identify anterior orientation would be its relative position to any number of measures. It could be relative to the femur, it could be relative to the thorax. Again, we're not talking about any specific point of reference; we can use any point of reference to describe things. For instance, in normal respiration, I would say that the ilium is ER'd and the sacrum would be counter-nutated relative to the ilium. Again, we can talk about orientations relative to any point or any framework reference as long as we understand what we are describing. And so again, orientation is just simply a measure of position.

If I compress the posterior thorax by pushing it forward in an exhale fashion, I get an anterior shift of my center of gravity. With my feet anchored to the ground, as the thorax shifts forward, I have to compensate. The pelvis will eventually follow to resist this. I can resist to an extent, unless I use another superficial compressive strategy that would sway the pelvis under, and that does happen but much later in the compensatory sequence. Typically, the earlier compensatory strategy is to compress the posterior aspect of the pelvis, causing it to orient forward, just as compressing the thorax shifted it forward. This forward shift of the center of gravity, because the hip joint and lower extremity are anchored, means the pelvis is going to tip forward with it. So, Tim continues, if an anterior pelvic orientation yields a mess of hip internal rotation, we have to be pretty far forward for it to get a lot of hip IR. What's the situation of the wide power-lifting type folk that live in the anterior orientation yet have a zero internal rotation? So here, Tim, we're talking about a massive amount of compressive strategy. My ability to produce force against massive loads that create internal pressures of significant magnitude means I need a massive amount of compression. So power lifters end up compressing the anterior-posterior pelvis rather aggressively, which increases the concentric orientation of superficial musculature on the anterior and posterior aspects of the pelvis, and the resultant is that I compress the hip joints straight into the hip socket. Oftentimes, you'll see them lose a tremendous amount of external rotation and internal rotation. For instance, I had a high-level power lifter whose total hip excursion was roughly 25 to 30 degrees, and he was biased into external rotation to such a severe degree that under normal circumstances based on the typically taught zero point, he had minus five degrees hip internal rotation. That's typically why you see that type of measurement on really high-level power lifters. They are anterior oriented, they are nutated to begin with, they are compressed. This is very deep into a compensatory strategy that is a performance enhancement for lifting heavy things. It's not something we typically recommend for health, but this should give you an idea of why you see that type of measurement.

I'm doing the same thing above in the thorax, which is going to orient my pelvis forward. That biases me into the internal rotation element of hip flexion as I move through flexion. And so I'm already reorienting musculature into internal rotation. I measure in the internal rotation position of the hip. So as I flex the hip, it internally rotates here. And so that's how you're going to pick up a whole lot of internal rotation and lose external rotation. So hopefully I made some sense. If I didn't, ask the question again, and we'll go through it as many times as we need to get this thing right, because I know it's confusing. But what we're looking at is layers of compensatory strategies to inhale and exhale that result in this loss of external rotation and the gain in hip internal rotation.

Dana asks, can you explain spinal and pelvic inhalation and exhalation in reference to client position strategies and exercise choices? So, Danny gives an example. So if you're elevating the heels for those with clients who need range of motion and more inhalation strategy, what modifications do you use for clients that are more inhale biased? So I'm confused with the foot position. If you supinate your feet using an inhalation strategy, and if you're proning, are you using an exhalation strategy? So simply by asking your question I think you actually understand what's going on here. So if we do have somebody that we need to bias towards inhalation, what we want to do is we want to use a heel elevator or a more supinated foot position because that is an inhaled position of the foot, so you're actually correcting your assumption. And then we would use a more pronated or a propulsive foot to promote an exhalation. So we can actually do this. We can bias this in any number of ways. Even with the heels elevated, we can bias you back and forth between an inhalation and exhalation strategy just by queuing where we're going to put the load through the heel as to whether we're going towards the medial heel or the lateral aspect of the heel. So if we were doing, say, a toe touch progression with heels elevated, that would bias this towards an inhalation strategy, but we could also promote some element of exhalation on top of that depending on the timing of the breath cycle and the movement that we're trying to address. So I think you have actually a really good understanding simply by the fact that you asked the right question. So Dana continues, Can you also relate public diaphragm mechanics to the cue? Pretend like you're holding in gas and when to use that cue. Dana, I have never, ever used that cue. Don't really know why I would want to use that cue actually. The concern that you have there is the interpretation of the client, because when you ask somebody to do that, there could be a number of strategies. I think what you're getting at is you're trying to queue the public floor to do something. The concern, though, when you talk about holding in gas is that you may actually unintentionally have someone that utilizes a more superficial strategy. So now we're going to influence some of the superficial external rotators or even some of some of Glutmax. And that's probably what we don't want because what we're going to do there is we're going to create a more of a compressive, externally rotated strategy through the musculature that is below the level of the greater trochanter and that might not be what you're actually looking for when you're trying to recapture the capabilities of the pelvic diaphragm.

Yeah. So what you're dealing with there is some muscle activity, most likely. So the acupuncture or cupping is impacting that to a degree. But if there's no follow-up, if you're not teaching the system how to manage position, pressures, et cetera, then obviously that's why they're hitting this impasse. So what measures were impactful for you, from the perspective that we discuss on a regular basis, what stood out to you?

Right, right. So we did the inside-out upper body warmup. But see, that's not a nice thing. That's just sort of like how you and I started working together. Yes. So tell them what you were doing, because you were working your ass off basically.

And one of the ways that they actually stay back is the ability to internally rotate and pronate the front side arm. So the lead arm as they're pronating and reaching towards home plate, that's what actually pushes them back. And so Nick, you mentioned something in your question where you said the pronation of the glove hand compresses the front of the thorax, I would offer that what that does is it actually internally rotates the shoulder and positions the scapula to allow the internal rotation to occur. But what we have is we have internal rotation at the shoulder, but we'll have an eccentric yielding contraction at the stern, which allows the pump handle to come up. Otherwise, I can't capture this position. If I can't create the expansion under the pump handle on the lead arm side, I cannot stay back over the right foot. So I can't keep myself back. So then that's going to be the guy that doesn't hold the rear foot position long enough to capture the energy. And so they're essentially, they're either going to fall out of that front leg or they're going to try to push too soon. And then again, you're going to probably see that bilateral extra rotation or the extension based strategy in the throw. So again, great questions, Nick. So again, the things that I would check in that regard would be, do I have normal internal rotation on that lead arm? So if we go back to the lefty concept, whereas we might be concerned with with arm rotation or shoulder rotation rather of the throwing side, which is the left side, we also need to make sure that we have internal rotation on that lead arm because if I don't have internal rotation of the lead shoulder for a left-handed pitcher, and because I have a natural tendency to propel off that left side early, you're going to have a picture that cannot stay back on the left side if I don't have right shoulder interrotation on a left-handed pitcher. So this is actually kind of a big deal and a great question from Nick. And so again, I love talking about this kind of stuff and I especially like talking with you high-level guys that are that are working with the higher level pitchers because you guys get the specificity experience that I don't get because the number of pitchers that I work with on a regular basis are probably four to five year where you guys are getting any number of those guys. So I like talking to you guys.