And the rotation, if you need anything else, just throw another question there at askbillhartman at gmail.com and I'd be happy to answer that for you. Okay, Enrique! Last question of the day. Do you have info on breathing pattern for squats and deadlifts? I've been dealing with SI joint instability for about a year now. So yeah, if you look through some of the Instagram stuff and some of the YouTube stuff, you'll find things on the squats and the deadlifts. But we have to differentiate between what kind of activities that we're doing in that regard. So what type of squat? Because not all squats are created equal. Some will be biased towards more of an inhalation strategy and some will be biased towards more of an exhalation strategy. So if I was to do a power on the thing style back squat for instance, that's a very exhalation based activity because my goal is concentric force output. High pressure strategy, nutated sacrum, concentric pelvic diaphragm. So if I am trying to enhance my ability to expand, recapture range of motion, or eccentric orientation, that's probably not going to be my first choice in regards to squatting. Again, making reference to the powerlifting style squat. Deadlift's kind of the same thing. Very, very compressive, very concentric oriented. So you think about the fact that with a deadlift, there's very little eccentric orientation prior to the pull. I am concentric from the get-go. And so again, if I'm trying to increase my expansive capabilities, my ability to recapture range of motion or eccentric orientation, probably not the best choices. In regards to your SI, If you've been dealing with that type of an activity, so if I emphasize back squats, power lifting style squats, lots of deadlift variations, I would question whether you have an SI stability per se because of the compressive strategy that's required. So just because you have a pain doesn't make it an instability necessarily. Make sure you get evaluated by a competent physical therapist in that regard to give you some guidance and some strategy into how to deal with that. Also, if you have any specifics in regards to what your capabilities are, you can always throw those up into the next Q&A, and we could break you down like a case study and give you some suggestions there too. So I'm willing to do that. That's about it for the Q&A for this week. Hopefully, I was coherent. I'm a little rushed today because I got to squeeze this in between a bunch of mentorship calls. So I apologize if I rushed through this. But as always, if you have any questions, you can post them up on the Instagram videos. And then especially on Friday when I ask for questions, please post them there. You can make a comment on any of the YouTube videos. We can hash that out there as well. Or just go straight to me and ask Bill Hartman at gmail.com. I'll be posting things throughout the week. We got a box squat video that we're actually shooting today that will be coming up later this week. So stay tuned as they say, and I'll see you guys next week.

The people that are better hinges tend to have a more nutated or an exhaled position of the sacrum which tilts the sacrum forward and now the pelvic axis is no longer vertical; it's actually tilted posteriorly and so of course the pelvis is going to follow that axis. And so again, we have a rudder basically that the sacrum represents that controls the fluid shift that goes down into the pelvis. And then that's what directs the direction that the hips and pelvis will go. So again, if your inhalation bias, you'll tend to be a better squatter. If your exhalation bias, you'll tend to be a better deadlifter.

I'm a 5-year-old. Yeah.

Yep.

And basically what we realized is that we were just doing a lateral squat. Her initial strategy was to not move her pelvis over that leg at all, which essentially caused a twist through her back and pain. But when we cued her to shift into that hip, there was no pain. The assumption is that although it may not be as easy to see at higher speeds, she's using the same strategy. Now I'm trying to figure out how to regress this task since she's probably not ready to change-of-direction drills yet.

Motions of the bones and muscle activity. I could start by describing these.

So what are they going to maintain? What is the wide going to maintain because of the pelvic positions are different?

So would you give them such a shape, such a position and then tell them to breathe because the issue is, like you said for Jill, the air is not holding them. There is no air in the right.

Yeah. But what I would do is get a side view on video and compare the two positions. Then I would look at that and get a decent amount of weight on there—don't hurt yourself—and make the comparison as to which position gives you the best direction of pull. If you find that you have to lean over or your low back has to round in the conventional, it's probably not going to be suitable for you from a long-term strategy. Like I said, your bias is to turn outward as a narrow ISA individual, so you'll tend to be able to produce more force in that position. In what pelvis shape do I need to push into the ground?

Right. But I think, again, from a starting conditions standpoint, your first thought process would be: this person is having pressurization issues. So it's like the shape. Gotcha. Right. It looks more like the guts are spilling over the top of the pelvis. Yeah. It's not that they couldn't be compressing from the top down like a two pests. Right. So the first question that I would ask though is: do I have something in the abdomen that's holding the sternum down? Right. And you can do that very quickly. You just throw them on their back and do some form of activity where they would need to produce the anterior posterior expansion and then see where it moves. Right. And if you get the sort of like the belly breath kind of a thing, then I would be working on making a space up top and then creating the IR position below it to allow them to push the pressure upward.

Well, okay. Thank you. You're asking the very good questions here, right? That they refuse to, they can't answer it because they don't really have a great response to that. You trap them in supine and you just trap an arm sort of like in this, like it was a PNF D2 flexion, right? You trap them there and you take your other hand and you put it below their chest so it's on the lower rib cage. So like I think ribs seven, eight, nine, 10. And you just start, rocking them, right? And so what you're doing is you're just creating these waveforms, right? And then you play with the rhythm. And then what happens is, if you get it right, and you can feel it, you can feel them tense up or you can feel them like, oh, so you know, like increase, decrease kind of thing. But literally, so they're just rolling from side to side, basically, but you're controlling this pulsation of rhythm. Right? It's like, uh, it's like manually induced lazy rolling in supine. Basically is what it's like. Yeah. Yeah. Works great. Like it's underappreciated. Something that's underappreciated because everybody wants to pull, stretch, lift, squeeze, you know? And it's just like, no, just chill. You know? Yeah. It's like, uh, uh, the, the, the harmonic technique you ever been in, uh, on a floaty, like on a raft on a lake that just has like this kind of like general rhythm thingy going, yeah, that's why that stuff is so soothing because it just sort of restores this this really relaxed kind of rhythmic passage of energy through your body. It's kind of cool.

No, no, no, no. Early or late. So that's the least amount of IR under both circumstances.

Pain scales are one of my pet peeves.

So the solution sounds really simple. You got to get some IR into the ground. But the first thing you got to do is you got to expand his ER space because his ER space is like way out here. So you got to get him some of the AP dimension back so he can apply force into the ground a little bit closer to his midline. Okay. Wide ISAs under this circumstance, you'll tend to put them on their side a little bit, like getting them roll around on the ground to create some of that AP expansion.

Yes, sir.

Early representation on the right is going to stick you on the right.

Okay. So do you know how the vestibular system is organized as far as its orientation? You do understand. Like the semi-circular canals. They kind of look like this and they're on the horizontal plane. So you have the one that goes this way, the one that goes this way, and the one that goes this way. If we visualize this, that gives us a decent representation. And so if I have an alteration of the orientation of the temporal bones, because the semicircular canals are anchored in the temporal bones, I get a twist in the temporal bones. Guess what I get? I get a reorientation of the vestibular system. So instead of having this nice, even orientation where the canals move relative to one another almost evenly, I have a twisted orientation. Under normal circumstances, the system would move in a balanced manner, right? But now you have something that's distorted. So you will have a different reference point for midline. Think about that. The semicircular canals, if you look down upon them, kind of look like this, forming almost a square relationship to one another. If I twist and turn the temporal bones, it turns the midline—your perceived midline. Whichever way you're going, that's the direction it would go. But if you have a cranial bias under most circumstances, you're going to end up very much like a pelvis: it will go forward and left, moving to the right. If you're narrow, it's going to tip up on the oblique and move forward, just like you would see in the two archetypes. But as I said, it gives you a perception of where your middle is, which is one of the reasons why you see these people make adjustments in their center of gravity. You get a reorientation of your vision. So you asked a question about eyes last time. Think about changing the socket orientation and then changing your globe relative to the socket to keep your eyes fixed and useful in binocular vision. So if I have a position sense of where my midline is, I can also get a shift in the midline of your vision. The intersection of where your binocular vision lines up is actually kind of crooked too. So where your IR intersects, in regards to your vision—yeah, same kind of thing. There's definitely stuff going on there.

Love what you're thinking because if I sit down on a box, I yield a lot and I'm going to dissipate some of that energy depending on how long I'm on the box. So if I did like a five count stop on a box, it's going to be a lot like pulling weight off the floor. It's giving up the energy storage in the connective tissue.

Compress the two ends of the bamboo pole, and it's got to bend in some direction. That's basically what he's doing. He's creating a downforce, anti-orientation. He's squeezing the spine together so it becomes one segment. So the low back, the lumbar spine has five segments in it with discs in between. Take that, jam it together so it behaves as one thing. Instead of having relative turns between segments, it's now one thing that's going to bend in different directions. What you're seeing is a bend in a twist. This is not what you would consider a turn that would have relative motions.

It's like 3 AM in Vegas, right?

See that one more time. Sorry.

Okay, so if she lands in what would be a normal representation, but she can't control the rotation and the rotation becomes greater, so she doesn't capture that middle representation. She's pushing through a late representation of the knee, which magnifies the tibial external rotation and femoral internal rotation. That might be why she has the knee pain. So it's the same mechanism that caused her ACL on that side. Tell her to quit running on the beach.

Yeah, absolutely, because again, we're talking about an early representation here. You have to have both because if you throw somebody up on the platform and they can't capture first met head, then obviously wrong exercise for sure. But if they're in a situation where there's no way that they're going to capture the internal rotation that you need to superimpose in an early representation, then you're going to have to select another activity. So maybe you've got to move them into more of an ER space so they can actually capture that medial foot contact.

As you put weight down on that foot and you start to capture internal rotation, you're going to start to create the delay on that side. As your center of gravity comes up and over the leg, you better have a shape change.

With every turn, you get a magnification of the peripheral measure. We can use Michael Savage's client as a representation or some of the other stuff that we've been talking about. That's why you have to appreciate that the spine is moving through ERs and IOPs. When you think about where the turns are in a patient diagnosed with scoliosis, they're going to magnify some of the peripheral measures. That's why they get branded as hypermobile. If I have an IR turn, let's just say the lumbar spine is rotated to the right relative to what the front would be. If we used a line through the sacrum and pubis as midline, and the spine is rotated to the right, can you see how that might magnify the left hip IR measure?

Yes, sir. Relatively speaking. Yeah. So the sacrum's always been taught like this, but the reality is it's not.

So air volume is following the path of least resistance. The AP compression is not going to let them expand front to back, but they can expand sideways. And so this, like everything that I talk about in regards to rolling is to affect that capacity to create the gradient. So where you have to apply the pressure then is into, you're going to take away some of that expansion, and I'm going to try to promote it to move in the other direction. One second. Love you. And so this is why you would start somebody in sideline versus supine, because again, if the goal is to influence the gradient, you have to go where the expansion is possible first. Okay. That's how you determine it. It's like, what position do I put them in to start?

Okay. So where would you have this anterior posterior expansion in the pelvis at what point in a propulsive phase would you expect to have the greatest AP expansion?

Okay, look at the angle. See it? Push on it, but don't let the arm move. Okay. Do you feel, do you feel the muscle working harder? Yes. Did you change the joint angle? No. Okay. So you increased the motor output, but there was no orientation change. See the difference? Yeah. So one had more motor units active than the other, but yet the orientation was the same.

Okay, so as you move in that space, are the connective tissues starting from a concentric, overcoming, and then concentrically yield, and then eccentrically yield?