Yeah.

So anything that's obviously going to reverse the gears of gravity is going to be helpful. So all of those suggestions that you're making are appropriate. I like rubber bands a lot because they provide a lot of sensation. Because the harder you pull the rubber band, the more tension there is, and then you can literally unweight people that way. But something as simple as a partially reclined position is useful. Like you use a wall—you ever do like a, you take the people that can't do like a side plank or something like that. And you lean them against the wall.

Don't forget, go to the YouTube channel and subscribe so you can get all of these videos anytime that you want. The podcast will be up on Sunday and I will see you all next week. What's up?

I wonder why?

That's what I thought, but I just wasn't sure. I think I misunderstood one of the other videos.

All right.

Yeah, you do stuff and you find out what you like to do and what you're really, really good at.

Yes. Okay.

You compress the sternum back so there's no space there anymore. So I can't access that space because I'm actively compressing my sternum. Now, take your arm, passively pull it across your chest and you can put your arm against your chest unless you're me. Right? Because I didn't actively compress my chest, so I can access that space passively because I can change my shape enough now. If I'm lying on my side and my legs drop together passively, I might be perfectly fine with that, unless you start to move actively. Then maybe we need to think about a different process. Here's the cool thing: when you lay somebody down on their side, you just reoriented gravity and changed their physical shape. So you actually gave them AP expansion just by laying them on their side. You may have given them the space that allows them to lay their legs on top of each other, but maybe you didn't. It depends on who we're talking about. Sometimes you get to put stuff between their legs. Why do people like to sleep with pillows between their knees? Because some people, even when they lay on their side, can't bring their legs together because they don't have that space there. So they take a pillow, put it between their knees, and sleep like babies because now they're actually in a space that's comfortable.

I guess I could have them go like kind of big toe and inner knee.

Yes.

Go ahead. That's true. So I actually was looking for an applied example of what we talked about earlier with posterior and anterior compression. So I was thinking about the context of an overhead press. So I was thinking with posterior compression, I was imagining getting pushed behind. I would expect to see compensations like maybe a wider grip, excessive arching through the DR area or even the neck. Maybe even such an orientation where you can't even get overhead bars in front of you. I think that's another one. Whereas things like anterior compression would be like excessive forward head, probably an inability to even extend the arm overhead. Probably a pronated hand if you don't have the IR at the shoulder.

To produce force into the ground.

All right. Excellent. I'll see you there.

Yes. All right. Cool.

So if you were thinking about a jerk position where they've got a load overhead, they don't want to orient that far. They don't want to turn that far because they have a new constraint with the load overhead.

Well, it's definitely doing that.

I do. Yeah, cause it's.

Counter-mutated.

So everything has to be going towards early. If you do something that interferes with that, if you drive a middle propulsive strategy too soon, where's she going to compensate? She's going to go right to the spine. So you go early, early, early, early, early, early, early, early. And then the last thing is right where she's having the greatest degree of difficulty.

So you had a surgery, so keep that in mind. And so they changed some stuff. And so the behavior is going to be modified. So you've got a centrally driven issue. And then you've got the constraint that is altered. And then you have the response of the entire system of not wanting to propagate the wave into the shoulder. It's going to try to stop it. Right? So that when people say, oh, you're guarding, right? They say that you couldn't, that's just muscle activity, right? For a reason, for a reason, okay? So number one, you need to make sure that you are capturing the early representation throughout on that side, okay? Because if you think about what's most likely going on as he is ER'ing the shoulder, do you think he's actually ER'ing at the glenohumeral joint?

Yeah. Yeah.

Right. I have to do it in a very, very narrow window of time and I have to be able to do it over and over and over again. A powerlifter does his max effort lift and then he sits down for a while to fully recover so he can be ready for his next lift. An offensive lineman does not have that luxury, which is probably why you wouldn't see the same magnitude of force capabilities. It's still very, very high—don't get me wrong. Those guys are strong; there's no question about that. But I'm going to sacrifice some max force production as an offensive lineman. If I can squat 500-600 pounds versus 800 pounds, but I can produce that force much, much faster and do it over and over and over again, there's my advantage as an offensive lineman versus just being a pure powerlifter. There are elements that would be similar and beneficial, but you always have to consider the athletic element. Because again, when you start to impose a time constraint, that's power output—force times distance per unit time. And then I have to superimpose endurance on top of that. So now how many times can I produce that same measure of power output?

That was really, really helpful. Thank you.

Yeah, well, okay. So some people have a really strong behavior. So it's actually fairly easy to tell after you've seen a few of these attempts, right? So you put something between their knees and you say squeeze that and your intention is like, oh, I will use the internal rotation force to reduce the external rotation muscle activity, right? Kind of makes total sense. Except some people actually when they squeeze their legs together, they actually ER because they're using the posterior lower strategy. And so you can actually see them kind of squeeze their butt together in the inferior aspect of that glute mass, right? And so you give them a shot at it and if they can't do it, that is not the exercise for them yet, okay? Because you just don't have the interrotation to superimpose yet. And so then that's when you have to basically choose another activity. And it may be one of the other ones that you mentioned, especially like when Alex was talking about the gentle rolling on the back where you're, you're sort of rolling from side to side that the legs are kind of pistending forward, which actually creates the turn. So that might be one of those activities that teaches them to influence one side and then the other one side and then the other instead of trying to do something that's symmetrical.

With an external load, you're compressing to press upward. Again, this is where you'll see that even with a narrow grip, the elbows move away from midline as they move through the spaces where they'd be most compressed. The upper thorax gets compressed in a heavy overhead press under all circumstances. Nobody achieves that position with full relative external rotation, so you never get full anterior-posterior expansion. You always see some deviation away from midline. Don't pay attention to the hands; look at everything else as it moves through space. Then they'll be able to straighten the elbow. But again, you get internal rotation at the top under almost every circumstance because they have to move into an external rotation space, which moves away from midline under load. It's just a matter of degree regarding how difficult it is and what other systemic strategies they can use. For example, in a one-arm overhead press, a lot can happen—there's significant turning that can take place. You can orient yourself away from the press to get the arm overhead. But when fixing it on a barbell, you only allow the turns to go anterior to posterior. Still, nobody can press overhead in external rotation because there isn't enough force to do it.

OK. That's a biggie, by the way.

Because they're still managing gravity.

Okay, yeah.

Thank you. For the performance part of that question, in terms of actually executing that, in terms of bringing them back slowly, I guess, how are you trying to figure out how to wear this. I guess this would be a wide in this case, but I'm going to try to bring them back. Like if they're towards any game, we're trying to bring them back first. Are you using early propulsive biased exercises or activities, but just trying to not dose it with as much volume? Or are you trying to spend more time in like a middle propulsive activity where the gradient relative to where they might be to moving them backwards, but it's not like a true delay activity, I guess. Does that make sense?