Are you referring to the anterior aspect of the pelvic floor or the anterior aspect of the pelvis at the ilia? Expansion of the anterior aspect of the ilia (ASISs moving away from each other) corresponds to hip external rotation and sacral counternutation. Some good positions to work on this are the rock bottom of a squat with as vertical a torso as possible. Also sitting in a butterfly position (heels together knees open) with the spine supported by a wall to maintain a vertical torso. In either/both of these positions the intention would be to inhale circumferentially (create expansion) in the area of the pelvis. How well this expansion can be sensed will dictate which position is more optima. For the deep squat position assistance is often needed so that one can rest at the bottom while breathing without excessive tension and while maintaining relatively upright torso. The more hip hinging, the less external rotation, and therefore less expansion anteriorly. When expanding the anterior pelvic floor there is a relationship between expansion of the posterior diaphragm and pelvic floor so positions to enhance inhalation in the area of the back of the diaphragm helps expansion anteriorly in the pelvic floor. Sitting slightly reclined with the head supported can be a good starting point. Let me know if you have any further questions.

Can you give me a specific example of where you might be finding anterior expansion of the pelvis a problem?

Thanks! I'll process this and give the exercise examples a try. I'm no professional just a regular guy and I know I have anterior ribcage compression which has lead some issues and anterior ribcage expansion exercises seem to help. Just wondered that maybe I'm not only compressed in the anterior rib cage but also lower in the body anteriorly. That could logically be in the anterior pelvic area. Not sure at all if a human body can work this way though.

Assessing limitations in hip range of motion would likely be a more practical assessment and way of training limitations at the pelvis. Improvements in general hip mobility will improve pelvic compression wherever present.

Here’s the study I referenced: www.ncbi.nlm.nih.gov/pmc/articles/PMC4464797/

Let me know if you have any further questions

I’m glad you find it helpful

Thank you for the feedback. When I initially researched Wim Hof‘s influences, I saw that it was connected to Tummo. My intention was to give credit to the source of his work, but I have since learned that they are quite different.

Unfortunately the egotistical advice of "there's nothing you can do" is all too common. There may be nothing they can do for you but there is plenty you can do for yourself. Thanks for the kind words and thanks for listening!

100% The position of sidelying is ideal for A/P expansion. The pressure from the ball in this case provides feedback for lateral expansion. For the right person this exercise can be very versatile for all directions of the breath 👍

Thanks for the positive feedback Feel free to leave suggestions for future content 👍

Hey George, Good question. Toe spacers are fine, but they are different from getting the fingers between the toes and moving the ankle and toes around. You’re unlikely to cause problems, wearing the toe spacers too frequently as long as you make sure that you are frequently actively moving your toes with the muscles of your feet. Toe spacers, passively spread your toes, but do nothing to actively change the strength of the muscles in your feet responsible for toe movement. Personally, I like to get my fingers between the toes because it reminds me to change my position and move my feet more often.

@@dr.chrisleibmovementprofes9729 makes sense. Thanks as always Dr. Leib!

Thanks George, Check out the videos linked in the show notes for exercises specifically related to the discussion on the podcast Specifically for hips, these videos should be helpful : kzbin.info/www/bejne/ZnzPn4OHmtV7h6c kzbin.info/www/bejne/d17EZaB4i5x1gZI kzbin.info/www/bejne/b3ychGuFd6eDos0

What’s up brother. Good to hear from you. Love the suggestion. We’ll try to put something like that together. In the meantime I’ll message you the supplemental videos I did for my first book. The format for chapter 12 breaks down the Turkish Get Up, various burpees and rolling to standing variations from beginner to advanced. That’ll likely be easier to follow than a podcast

Thank you for the kind words. I will look to invest more in getting this content out. Feel free to spread the word. Much appreciated 🙏🙏

Gravity is assisting anterior expansion. The ball is resisting it. However, the resistance can act as feedback for the individual to take an expansive inhale into the resistance, so although it might not be my first choice, it can be useful to promote anterior expansion as long as the resistance of the ball is not too much for the individual to expand into. At least that’s what my way I’m looking at it.

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Glad you found it useful!

Where/when do you hear it? In both shoulders? Just one shoulder? In the neck? While pressing the way up or returning it back down?

@@dr.chrisleibmovementprofes9729 it feels like it’s coming from the back right side of my neck when I press upwards

@@imnotagaot try putting a little bit more weight into your left foot, tightening your left abs and turning your head slightly to the left before, and while pressing. Your body is likely biased toward a right rotation, where you’re putting more weight through your right leg, and therefore are preset into greater right cervical rotation. By trying to load the left side a little bit more it may free up space in the right neck region.

@@dr.chrisleibmovementprofes9729 ok thank you I’ll definitely try that

@@imnotagaot let me know how it works out.

Thank you Ana. Welcome! Always feel free to comment with any questions or recommendations 🙏🏻🙏🏻

Hello thanks for the question. For the time being I would either shift more weight to the externally rotated side or elevate your hips a little bit off the ground with a cushion. Stress felt in the knee of the internally rotated side indicates that your hip internal rotation is limited so you’re getting the motion more from the knee then from the hip. So by turning your torso more towards the externally rotated side you decrease the demand on the internally rotated side. I’ll try to do a video in the next few weeks for how to gradually progress towards the internally rotated side using muscle isometrics. Generally you’re going to need to think about the left abs or internal obliques and left hamstring in order to move the pressure from the knee to the hip/core. I’ll link the video here when it’s finished.

kzbin.info/www/bejne/f5_IgnulmbCNas0

Hi Olga, thanks for the question. Generally the mechanics in the video will still hold true even if the big toe joint is fused. You will not be able to get the rollover motion from the big toe however you still want to think about rolling through the limb and pulling the foot forward as opposed to pushing off through the back foot. In the roll-over position ideally the great toe would extend as the ankle plantar flexes. The knee will also flex a little bit and the weight will shift off the back leg to the front leg. Because you will have minimal motion at the great toe you can get more motion from the knee bend and ankle motion. The key is to make sure that the foot stays in line with the knee when moving forward. Typically with hallux rigidus us or hallux valgus the foot starts to turn out or in because of the limitation in the big toe. By practicing the slow walking and focusing on the alignment of the foot and the knee you’re able to create as close to ideal mechanics as possible. I’ll try to do a video in the next couple days to be more clear. But for the time being practice what I was demonstrating on the video working as close to the alignment as possible

kzbin.info/www/bejne/mWbIhqKafap1eLs

Yes in all positions the intent would be to expand the upper chest and thoracic spine forward and backward (pump handle style) as well as the lower rib cage laterally (bucket handle style). Controlling the breath in this manner can be difficult in my experience therefore the different exercises provide feedback for the various aspects of the breath in different ways. For instance when lying supine with the half roller between the shoulder blades there is more feedback to breathe into the back of the lungs (posterior pump handle) and when lying prone with the ball on the chest there’s more feedback for the anterior pump handle or moving the chest forward into the ball. I hope that helps let me know if you have any further questions.

Thank you so much. That means a lot. Feel free to spread the word :) Also, feel free to ask any questions or suggest any specific content that you'd like to see. Be well Chris

Hi Mike, Thanks for the question. I can't be too specific to your case without having more information but generally the heavier you go with any strength training exercise the more tension necessary in the muscles. What I observe clinically and have experienced personally is that even when done well, high-tension strength work needs to be balanced with lower tension mobility and recovery work. With neck pain, the range of motion available in the neck and shoulders is a major factor that needs to be considered. Even if technique is sound but range of motion is limited, neck pain is commonly experienced after upper body training. My new book breaks down how to mobilize every joint in the body so it should be helpful to guide you: www.movementprofessional.com/mobilize/mobilize. Hope this helps. Feel free to follow up with further questions.

Awesome Glad to hear it

Not currently I have other breathing practices that I prefer but would still agree that there is value to be found by using it

Haha. Yeah it was a bit scary but once it happened and it didn’t kill me it gave me more confidence to try again 😁

Hi Susan I actually have a narrow hallway in both my house and clinic that allows me to have the shin on wall behind and arms on wall in front. Otherwise it is is a difficult setup. Even when getting that upright the intention is to direct the hip forward away from the back foot. It’s often difficult to accomplish so I don’t progress many people that far.

instagram.com/p/CR4HYyKsq3X/?igshid=YmMyMTA2M2Y=

Yes if the limitation is a lack of terminal knee extension as discussed in the video. After anterior hip replacement the major limitation I have encountered is a lack of hip extension so a focus on the contraction of the hip extensors (gluteus maximus, and hamstring) may need to be a greater focus

@@dr.chrisleibmovementprofes9729 we did both the Rack and the standing on one leg move in my senior yoga class today. Several students wanted to know if there is a corresponding program for extension of shoulders.

@@susanhayes5786 kzbin.info/www/bejne/bpm2fZmfbM-Dnac

@@susanhayes5786 kzbin.info/www/bejne/qp-kfommh6efaas Also my new e book Mobilize. contains video of exercises for most joint actions in the body: www.movementprofessional.com/book

Hi Susan, The general positioning works on the mobility necessary to get into the positions involved in bending forward to lift something from the ground as well as the act of reaching overhead. Fixing the hands on the bars while the feet are planted allows for the opportunity to feel the integration of motion at the pelvis, thoracic region, and shoulders which is important for optimal execution of most functional tasks. There should be an element of exploration with these movements to "seek out" areas that feel stiff or immobile. Without the hands and feet fixed it can be hard to feel areas of limitation more centrally in the areas of the pelvis and ribcage because so much motion would be taken up by the arms and legs if not fixed in place.

Thank you for the meaningful feedback. Glad it was helpful!

Thank you That’s very meaningful feedback 🙏🏻

Hi Scott, I’m glad you found it useful. Hopefully it helps the wrist pain. Feel free to ask any questions if not.

Absolutely! Glad it was helpful

Hmmm. Good question. I don't see why it would? The long head assists in flexing the shoulder and abducting it when it is externally rotated. The short head assists in horizontal adduction and internal rotation. So if you were to bias the short head I would think you would want to promote horizontal adduction and internal rotation. The intention of this exercise was more to use the external rotators as stabilizers while flexing the elbows at near end range external rotation, not to bias either head of the bicep. The weight needs to be light with this curl due to the end-range ER being promoted so it would not be ideal for any type of hypertrophy training.

@@dr.chrisleibmovementprofes9729 I totally agree 👍, thank you for the explanation .. I really appreciate it

@@ahmed_yousri91 Anytime!

Thanks for the great question! To me, it depends on the intention and ultimately how heavy you are going. If the focus is trying to promote overhead mobility. You would want to promote upward rotation and let go of the cueing for lats. Fuller overhead motion will couple with external rotation and a combination of upward rotation and downward rotation (depending on where you are in the arc). The lats are internal rotators so they will indeed get in the way of overhead motion. When pressing heavy, in my experience and opinion, the intent is not full overhead motion but to control the weight enough to get it over head. The heavier the weight, the less possible full overhead motion is, not because of mobility limitations but because of the resistance of the load. Therefore, with a heavy load we protect the shoulders more with creating more tension in opposition to common compensations. So if pain in the superior and anterior aspect of the shoulders is common, tension to oppose activity in those problematic areas would take precedent over cueing to promote full overhead motion. Exercises to promote upward rotation and full overhead motion should certainly be done separately to make a program for shoulder health more comprehensive.

@@dr.chrisleibmovementprofes9729 thanks, so to make sure im getting this right, since im training to build muscle rather than improve my overhead mobility, i should actively depress my shoulder throughout the overhead press?

I would just think of it of trying to keep the lats engaged throughout the press by creating torque on the bar. It's all about the set up. If you create good torque on the bar (crush and break the bar) before you press and try to maintain as you press you won't have to think about depressing shoulder blades. The muscle activity you've generated will keep the positioning that is most balanced while also creating optimal tension to lift heavier weight.

Video 2: kzbin.info/www/bejne/nJm7n3icia98ick

Video 3: kzbin.info/www/bejne/fKOqlIlqqr2mbMk

Personally I shoot for 2 minutes but I have heard it recommended for up to 20 minutes. I think you can own the position if you can use in function. Very common in transitions in Jiu Jitsu and when working with people on the ground.

@@dr.chrisleibmovementprofes9729 thanks! After a multi year merry-go-round of PTs, I’m finally deciding to start w/ my toes and work my way up. Tackle toes and ankles 1st, then knee etc etc. using primal deep squat as my end goal. My hypothesis is that all my pain will be gone by the time I can sit on the ground like our ancestors and my toddlers can.

@@tl129 check out this book if you haven’t already Muscles and Meridians: The Manipulation of Shape www.amazon.com/dp/0702031097/ref=cm_sw_r_cp_api_glt_fabc_GTQS6V6TFSXFA7J115KX