Troubleshooting the Stack

[@ahLeftside28]

Bro.. you are friggn hilarious 😂 amazing content I’ve been binging.

[@ZacCupplesPT]

Yes!!!! Happy to have you here 💪💪💪

[@bautistacastilla7762]

Zac, is it possible that my exhale is worse in my left side?. i feel like I cant really do the complete exhale in my left side

[@flochfitness]

Thanks for the answer!!!!

[@ZacCupplesPT]

Anytime! Us bald guys gotta stick together ya know :)

[@joshuaroberts6712]

@@ZacCupplesPT 😂😂😂😂😂

[@beckaflynn1128]

Good one Zac, I like the variation on the reach where you pronate the hand (while arm is at 90deg shoulder flexion) and then end up internally rotating the ipsiltareal scapula. But what do you do if the lower ribs are so flared (and literally stuck in a bucket handle motion, kind of like bunched together); such that even though the shoulder is open however the side or bottom of the ribcage near lower ribs is so far forward that the scapula has a hard time sliding around and getting matching congruency on the ribcage? Could the above problem arise from a diaphragm that is stuck?

[@ZacCupplesPT]

Hey Becka, If the lower ribs are flared and you don't have buckethandle dynamics, need that first. Think of the ribcage as filling bottom-up like a water cup. I promise your diaphragm isn't stuck though, otherwise you'd die and we don't want that :)

[@beckaflynn1128]

@@ZacCupplesPT OK maybe not a stuck diaphragm bur perhaps one where 1 or both diaphragms are undergoing eventruation, could that be an issue with ongoing issues with lack of buckethandle and lower rib fixation? Also when I do the instructions where you mention about IR'ing the scapula (in normal standing), where shoulder flexion is at 90deg, by ER'ing the humerus; then is it ok to pronate only the forearm to maintain centrality, to facilitate pushing forward in the reach, if im not mistaken?

[@ZacCupplesPT]

@@beckaflynn1128 What elbow position would you pronate? That will impact arm position

[@beckaflynn1128]

@@ZacCupplesPT sorry I'll try to rephrase it better lol: When you reach forward with both arms, like you've shown us plenty of times on previous debriefs, that causes ribcage retraction and scapulae internal rotation + protraction; as you reach forward to do this you need you need to be in 90deg shoulder flexion (so that humerii will ER thus facilitating the scapulae to IR + protraction). So when you do all the above by reaching forward at 90deg shoulderflexion it 'looks' like the forearm is pronated however the point im making is that this "forearm pronation" is deceptive and the primary intent should be on keeping the humeri ER'd (without causing the scapulae to wing) and the forearm pronation (because it looks like the forearm is pronated in all the videos you show yourself reaching forward) is just secondary, probably to reorient the body to keep yourself centered in the stack - i'm guessing?

[@ZacCupplesPT]

@@beckaflynn1128 If I keep the humerus/arm in IR, it'll bias more anterior expansion, which I need. If you ER the humerus, you'll get more posterior expansion. Either can be justified pending need. Does that clarify?

[@ME-ot5nh]

Another master lesson! So i am curious to know, if you have thoughts on the side plank for scoliosis...maybe you already covered it. Shroth method for example, promote expansion all around (well in my limited knowledge). I've read that scoliosis is often associated with becoming wider at sides generally and flatter ribs, and more or less spine lordosis/kyphosis curves. Im wondering if the plank compresses the sides to open up where needed (if it is effective).Also Ive heard that rotations progress curves (spine takes path least resistance), and to avoid compressive exercises. Yet this seems counter (? but my knowledge is limited) to your model? I don't have a scoliosis (maybe a functional one) yet I am just curious in general for actual scoliosis. I guess things are always progressing, it would be great to do a study on a scoliosis with your methods over time! Or is it really the realm of the very studied methods (shroth and so on).

[@ZacCupplesPT]

It potentially could. You'd basically have to kick in muscles that would go against the curve so-to speak. This as well as treating tests can be useful.

[@egeartar1319]

Hey Zac, do you have any tips on treating pelvic floor dysfunction? Im a narrow isa with secondary compensations, doing the best i can to restore movement options. Anyting more i can do to help this?

[@ZacCupplesPT]

Will add to the list!

[@MohammedAli-qq2nn]

Hi Zac, why do we want to avoid excessive abdominal engagement while achieving an effective stack?

[@ZacCupplesPT]

Do not want to limit normal visceral movement that occurs during respiration.

[@tubbychubcakes]

Hey Zac, quick question. I think I'm in the category of people who needs to first work on the exhale before adding the inhale as you described. I have a rib flair so I've been adding the 90 degree reach. However, when I try to exhale all of my air, past a certain point I feel quite a bit of tension in my neck (maybe SCM or scalene muscles). This seems to be my biggest hurdle when working on my breathing. Is there any way to get rid of that neck tension, or do I just need to push through until I'm better at the exhale?

[@ZacCupplesPT]

I wouldn't exhale everything out. I don't really coach it that way anymore, as when you do that, you end up crunching, and that engages neck more. I'd look at this for up-to-date way to coach it - kzbin.info/www/bejne/sJqUlZJ-qZJqmZo

[@tubbychubcakes]

@@ZacCupplesPT awesome thanks, I really appreciate it!

[@ZacCupplesPT]

@@tubbychubcakes You bet

[@birdgang4lyfe]

Uhhh any advice for a 15 second exhale? Is that even possible?

[@ZacCupplesPT]

It's more to make a point to go ridiculously slow. I also wouldn't sweat getting all the air out

[@birdgang4lyfe]

@@ZacCupplesPT thanks for reply. def appreciated, any cues you would advise for a better/fuller exhalation?

[@ZacCupplesPT]

@@birdgang4lyfe I don’t really coach getting all the air out anymore. Think soft and easy mouth exhale

[@victoradebanjo7345]

How do I connect my ribcage to my pelvis?

[@ZacCupplesPT]

What do you mean? Like stack? The big get is getting an adequate exhale IMO

[@victoradebanjo7345]

@@ZacCupplesPT my core is weak, I have mild anterior pelvic tilt, mild valgus knees, my right hip/pelvis is rotated so I have no internal rotation on that part, do you have suggestions and what do you think I should fix first and because my right hip is rotated you know the face mirrors what the pelvis does, what exactly should I be doing and what shouldn’t I be doing?

[@ZacCupplesPT]

@@victoradebanjo7345 it’s really hard to see without evaluating you. First like of defense is getting ab/lower ribcage position via stack. If you have medical clearance, I’d check out the stacking starter kit - m.kzbin.info/aero/PLDuV0qqeblvetAj2N_x0Dq8Sz9iLvD-1Z

[@victoradebanjo7345]

@@ZacCupplesPT I’m told it’s a pec pattern and I need to get my hip to go back

[@victoradebanjo7345]

@@ZacCupplesPT like one side of my back is pulling it self up

[@user-dl8ox4lt3k]

I actually didint know that Andrew Tate know so much about anatomy