Unlocking Your Hip Flexibility: Why Bone Structure Limits Your Range of Motion

[@Me1234utube]

Outstanding graphics complemented by easy to understand narrative. Thanks 👍

[@AnatomyLab]

thanks so much

[@astakarolina]

Thank you for this video. I was waiting for this! I was dancing classical ballet for 30 years and always struggling with my “en dehors”. Good ballet teachers usually know about these limitations and guide you through it, but all these training videos on KZbin make you believe everything is possible - instead: it is not!

[@AnatomyLab]

I m happy that you had good trainers that helped you! thx so much for sharing!

[@inbarm5778]

As a dancer who no one taught her about this, I never understood how to overcome it. Could you give me some tips?

[@aniawilliams8447]

I cant tell you how important this video is for me. I typed in key words hoping someone did an animation on this explaining it...and here you are. My hips also crack..and when i crack them, it feels so much better. My lower back hurts becasue i cant sit up straight..i appreciate the insight❤

[@MarcosDemian]

Outstanding explanation. This is the best of the best on youtube and it is also encouraging to know that we are not equal which gives us freedom to experiment with a different body position instead of trying to match 100% the pose shown in tutorials

[@AnatomyLab]

thank you so much and u are right with the approach with staying with your self and work with your own anatomy.

[@ginaquinzani6488]

The explanations along with the visual examples was so elucidating. So often seeing what's going on inside gives me a lot of insight. Thank you!

[@AnatomyLab]

happy you like it!!

[@dma7costa]

Excelent explanation! Thanks for this video!

[@AnatomyLab]

thank you so much for taking the time and letting me know! have a good one!

[@unlimitedquickworks7387]

This one blew my mind, thanks for the class

[@AnatomyLab]

awesome, glad you liked it!

[@ukasz8945]

I really needed to see some things people talk about to visualise bone structures during exercise better. Thank you

[@AnatomyLab]

you welcome! there will be more visual helps for you! at the end of these part you ll be a pro!

[@snowmater1159]

Thank you for these videos. You've made understanding anatomy much easier. Appreciate all the effort and time you're putting in making these.

[@AnatomyLab]

thank you so much for your nice comment. This really keeps me going. Have a good one.

[@johntatman9168]

Great video and explanation. So many people think that it's all muscle tightness that limits range of motion. I learned years ago that I have valgus hips and need to abduct my legs in order to get more hip flexion.

[@AnatomyLab]

good for you that you had knowledgeable teacher- plus you were smart enough to accept their advice.

[@subashchandrabowse2926]

One of the best explanations on bone movements I have seen

[@AnatomyLab]

thank you so much!

[@MichaelDynieYoga]

Hope this inspires others to take ownership over their practice and individual alignment, which nobody else will understand better than you! As someone with an asymmetrical pelvis (and x-rays to prove it), I have to externally rotate the hip in all straight leg forward folds, on one leg only. Took lots of exploration, trial and error to become confident enough to ignore what other teachers were saying or tell them not to adjust me. Am happily hip injury free now going on 24 years of practice and 15 teaching Ashtanga Vinyasa yoga (a meditative style that has as many brilliant teachers as it does dogmatic misinformed ones)... This was one of the best videos I've seen on body alignment. Bless.

[@AnatomyLab]

thank you so much Michael for sharing your experience, especially in ashtanga yoga at least the way I experienced it there as a strong focus on the outside alignment. It’s good that you tell people not to adjust you, especially if you have asymmetrical hips good for you. Keep on practicing and have a good one.

[@MichaelDynieYoga]

@@AnatomyLab Huge thanks for creating this content, one of the best anatomy videos I've ever seen.

[@sivashankarmurugesan8108]

You cleared my many years confusion, thank you so much

[@ShephaliVartak]

Such a wonderful and needed video. Thank you.

[@AnatomyLab]

I’m glad you enjoyed it. You’re very welcome.

[@Whereverbv]

I loved this video!! Please bring more challenging yoga poses and explain why some people can’t do them, absolutely loved this! 🙌🙌

[@AnatomyLab]

glad you liked this one! i maybe will do more.. have great holidays!

[@Silviaf22]

That explains why people seemingly more out of shape and overweight than me could easily flex hips sitting on floor and bend right down easily while I struggled. Thanks, makes sense

[@AnatomyLab]

you are right about that also often if people are less trained they have less muscle tension to overcome,..

[@julibrown6984]

So informative thanks.

[@MrsSheffield]

The videos are amazing at explaining the details! What a great program!

[@AnatomyLab]

glad you find the videos useful!

[@debramccormack9388]

Excellent video to aid in explaining to my yoga students the difference in hip structure and how it relates to variation in movement.

[@AnatomyLab]

glad you find it useful! and sure spread the word it’s important that people learn about their individual capabilities and learn to work with them!

[@SenseiMaharaj]

Excellent video! Very informative!!

[@AnatomyLab]

ossu sensei!

[@SenseiMaharaj]

@@AnatomyLab Ossu!

[@mccallpilatesonline]

Yes!!! Thanks for sharing. Completely agree.

[@AnatomyLab]

You’re welcome glad you like the video!

[@mariafalchetti3182]

So beautiful videos of human movement, and anatomy❤❤❤

[@margaretemitterbock9349]

Danke für diese Großartige Erklärung🙏🙏

[@AnatomyLab]

😊 Danke sehr

[@蕭存芳]

🎉❤，

[@vivekagardens]

Love your friendly style and great job with the animation. I have forwarded this to my yoga students.

[@AnatomyLab]

thank you so much! I really appreciate you!

[@mzoesp]

Nice video. I have femoral retroversion which allows for excessive external rotation and virtually zero internal rotation. I am very limited in any movement that involves internal rotation such as forward folds. This is due to bone structure, not muscle flexibility.

[@AnatomyLab]

it happens to the best of us! as long as you are healthy it’s all good!

[@marcelodeniz3932]

Very thanks for share this!

[@AnatomyLab]

you’re welcome

[@thepilatespsychology]

Brilliant! Thank you. This will help tremendously with my Pilates instruction and practice!

[@AnatomyLab]

heim happy this is useful for you,

[@Vitobandito434]

I’ve always had a lot of flexibility in my hips. And now I have tendinitis that hasn’t improved despite years of physical therapy.

[@AnatomyLab]

i m not a doctor so i can just guess. your tendonitis seems to be stemming from another cause,.. have you ever tried something else than physio? diet or just got like your bloodwork done,.. just saying if physio doesnt help you should change the therapy, because usually if physio is the right treatment it does work,..

[@Vitobandito434]

@@AnatomyLab thanks for the advice. I love your channel! My PT explained that with hypermobility my tendons are soft and stretchy and don’t hold the joints in place very well. My pelvis can easily get out of alignment in a number of ways but typically the SI joint twists or the femurs slip forward. With PT I have strengthened the supporting muscles. But I get overuse injuries in tendons very frequently. Right now, I’m dealing with a very stubborn glute medius tendinitis that would’ve probably resolved by now but I have Re injured it several times. I’m a bit frustrated with myself. Anyway, the point is, I guess I can understand why some people want to be more flexible. But be careful what you wish for lol! There’s such a thing as having too much of a good thing.

[@skulcruncher7891]

Man, this is wonderful. I’m a bit upset because I think my bone structure limits me. Been doing yoga consistently for 2 years now and still can’t stretch super far in some poses. But I guess that’s alright. At least I’m still able to have some good mobility

[@AnatomyLab]

happy you like it! it’s not necessary to get super deep into poses unless you are an athlete that needs this specific movement! keep crushing!

[@tonydare7614]

As a yoga teacher, I would add that yoga is not about achieving a perfect pose, but it is about finding peace in the pose, lengthening the breath and not judging. Otherwise, it's a gym class. Nothing wrong with that, just not yoga.

[@rosaguimaraesdacostapereir2747]

Fantástic !!!❤❤❤

[@individuo7618]

So some people will never be able to touch the ground by opening their legs, no matter what they do?

[@AnatomyLab]

@ if you referring a full split then no.

[@agnieszkagierej1572]

This was so knowledgeable! Thank you for explaining so well with the animations! Really helped me to understand it!

[@AnatomyLab]

thx for letting me know! you are welcome 🙏

[@physiointamil3425]

Thank you

[@tinzstar]

Thank you so much for this knowledge sharing 👏🏻👏🏻👏🏻

[@AnatomyLab]

you’re welcome for sure. Have a good day.

[@sylvieabel9589]

Excellent !!! Thank you so much thanks to you at last i understand why i can do some movements and not others

[@AnatomyLab]

awesome that’s exactly what those videos are for! Have a good one

[@sebastianreisner]

Thank you🥰

[@AnatomyLab]

aber sicher doch gerne Sebastian!

[@_leemiller]

I love this channel! 🤸🏼‍♀️🧘🏼‍♀️🏋🏼‍♀️🏊🏻‍♀️🏃🏼‍♀️

[@roxstarr7]

This info is also super helpful in explaining why different people should have different squat stances!

[@AnatomyLab]

yes exactly! ankle compression is overlooked so often,.. I should make a video on this,.. thx for your input,. congrats to your wedding!

[@viconmypc]

​@AnatomyLab yes, please do! My ankles just won't let my heels stay down in a deep squat or downward dog. I've been working on this for years.

[@var309]

A moment of silence for all the poor folks being asked to stretch and do exercises to achieve what they simply can’t do physically

[@AnatomyLab]

yup and people think there is something wrong with them or they are not trying hard enough,.. been there for years myself,..

[@megchetter8987]

this is me! i have never been able to floor sit comfortably, even as a child...this is a great visual explanation and helps me to understand what might be going on with my body .

[@jrg305]

Guess you don't need to try then. If I'm at the gym, most people stretch zero. Some people stretch 5 min. The flexy people are there 15 to 30 min. Some people aren't even going to the gym or stretching. It doesn't take a ton of time to maximize your limited potential. But if you want to be a victim, then be weak and stiff.

[@barygol]

​@@AnatomyLabI understand that sometimes although you can't do things due to the bone structure (i.e. limitations from anterior pelvic tilt, or pelvis lateralization), strengthening some muscles and stretching others can change this position improving it. While other things like having a small acetabulum cannot be changed.

[@brendasaller]

Bone joins can be dramatically shaped through flexion and extension. With 54 I am able to do movements that I could never do as a child because I was taught it was genetically determined. Bones are not rigid. They can be shaped more than what we think

[@LadislavTaric]

Great thanks a lot 🙏☺️

[@dbodysofficial]

thanks for the vidio but How to know whether the cause is the shape of the bone structure or because of stiff/tight muscles

[@AnatomyLab]

watch tension and compression video, you should be able to tell

[@satyr0909]

my video was stack at -Max Abduction - video picture, but the audio went on, and was extremely interesting and important for me. Its a pity I couldn't see any of 3d or simply in drawings of what you were explaining to us... please add this, I would gladly whatch it again after you did.❤

[@AnatomyLab]

i cant replicate this error,.. the video works just fine, maybe try it again,.. it s should work,..

[@satyr0909]

@@AnatomyLab yes you are right the second time i was not using my vpn app whatching it, and there weren't any problems! thank you very much it is very useful!

[@anticlickbait]

Holly molly. This is so useful. Thank you so much. Looking forward for more videos.

[@AnatomyLab]

glad you like it,.. more i on the way,..

[@lammymargaret]

You're awesome. Thanks for this info.

[@AnatomyLab]

you are welcome!

[@valynaloeu3883]

Wow super amazing I luv ur great knowledge n the anatomy inf🙏🏼🙏🏼🙏🏼🙏🏼❤❤❤❤❤

[@AnatomyLab]

thank you soso much

[@Inna.Eroshina]

Amazing explanation! Thank you 👍

[@AnatomyLab]

thank you Inna!

[@habbyhouse]

I like this video . Its short and to the point.

[@AnatomyLab]

thank you so much for letting me know, Because I really try not to put too much chatter in there time is too valuable

[@bury4660]

first of all great animations, secondly can you please make a video of the front/behind neck upper press animation? how arm width(wider/narrower than shoulders) and rotation affects muscle activation

[@AnatomyLab]

thank you, honestly this is not on my radar right now, simply because I don’t know enough about this topic! maybe in the future! thanks for you input I do appreciate it!

[@starshine7937]

What a fabulous video! So helpful to understand. I'll be back for more - thank you !

[@AnatomyLab]

awesome! glad you like it!

[@Derya-g9l]

Thank you !

[@pranavshahshah]

Thanks Sir

[@vanessasanchez785]

I love all your videos, but that Jean Claude Van Damne in a split between two buses is just súper cool ❤

[@AnatomyLab]

ha thank you so much! finally some acknowledgment for the epic split 😂😉👍 have a good one Vanessa

[@valeriafonsecadiaz1527]

So how can I tell if it's lack of practice or just bone structure? I guess I need to practice hamstring flexibility and if I get to the point in which I don't feel stretch anymore and I still go further to touch my toes, then it's bone structure? I still feel my hamstring stretching when I practice flexibility. We need more information here. Thanks for sharing!

[@AnatomyLab]

hi watch the follow up video tension vs compression and you should be good to go

[@HappilyAnonymousGirl]

I was just thinking of this kind of stuff yesterday. I was thinking about how my sister’s body proportions being so different than mine, and was wondering if that’s why she doesn’t have the same difficulties I do. I feel like literally everything is easier for her. I also just realized recently that I have very crooked hips, so I know it’s not all due to my bone structure. It still makes me wonder, though, if her type of bone structure makes it less likely for her to have uneven hips and mine makes it more likely to happen.

[@AnatomyLab]

I totally get how easy it is to compare, but as they say, “comparison can be the thief of joy.” Your sister’s bone structure might make things different for her, but every body is unique, and that’s okay. Factors like muscle imbalances and posture can also impact things like uneven hips. If you’re feeling discomfort, it could be worth checking in with a professional. Thanks for sharing and have a good one!

[@16777215]

This is a special point of view. Yet I would love to know if there are some way I can test to see if it is my bone that limits me

[@AnatomyLab]

I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.

[@keelferm]

Super clear and i like that you acknowledge information processing limits

[@AnatomyLab]

thanks so much for taking the time to comment this!

[@3venik425]

Thank you for clear explanation 😊

[@AnatomyLab]

You’re very welcome. Have a good one.

[@joefarr4327]

So helpful ❤❤❤

[@AnatomyLab]

thx so much!

[@arnobertogna4718]

Great video - thank you for this information, excellent.

[@charlottelin8170]

What characteristics of hip bone structure might cause a limited adduction? (crossing legs like you show at 1:11 ) This is what I am struggling with, I wonder if it's the my bones or muscles that limit the movement.

[@AnatomyLab]

hey Charlotte, watch the video about tension and compression. You should be able to tell yourself because Chances are you will be able to feel it after watching the videoMuch success to you!

[@theboss3938]

This is very unfortunate for me, I have been training Muay Thai for six years and I have never been able to hit a medium kick well, while I have never been able to do high kicks due to lack of range of motion. This video showed me that.

[@AnatomyLab]

I hear you! but fortunately martial arts teach you much more than kickin high! keep grinding boss!

[@NamNhi356]

Man, at this moment, my heel is really really pain , I want to do exercises to improve it , thanks

[@AnatomyLab]

have a speedy recovery!

[@SatroopaKushwaha]

Wonderful video very nice

[@CHAITANYAJAGTAP]

Thank you, stability and rom have a give and take relationship. Loved the simplicity and depth of the video.

[@AnatomyLab]

thank you so much and I agree it’s a give and take relationship! have a good one!

[@patty5322]

Ottimo video...peccato non capire linglese e guardarlo coi sottotitoli . Non si potrebbe tradurre in italiano?

[@OldSchoolCalisthenics]

really amazing video. thank you

[@AnatomyLab]

thanks and keep it old skool

[@avinashmore828]

excellent explanation

[@AnatomyLab]

thank you so much!

[@florianbaumgarten5995]

I do not know if you answer questions, but if you do I have one. I was rather flexible when I was young (30). But now (60) when I bend forward, legs together, knees bent and together, feet slighly appart, very soon I feel a pain in my hips as if there was a physical obstacle that prevented me from bending forward right in the hip joint. My question is, whether this pain is due to a real obstacle (like cartilage) or is it my tight hamstrings causing great pressure on my otherwise painfree hipjoints when compressing that area? The same problem prevents me from squating deeply. I have had some success with exercises (like happy baby) but it goes very slow or seamingly not at all and I do not know if I should press forward (even if it hurts some) or it is just something I should accept. Since I could bend forward earlier it can not be my bone structure or so I think.

[@AnatomyLab]

I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations. regarding the time frame: usually people don’t stay long enough in the positions to really have a lasting Effect. To really teach the muscles, the fascia institute in Germany (around Mr schleipp) And surrounding Fascia They found out a time frame of about two minutes in one position is necessary to have a lasting effect. And if you think about it, it really makes sense. The body always adjust the things we do the most The longest that’s what the body adjust to. So for most people spending 30 seconds In a position is not gonna do much to the the flexibility,..I know it’s not what most wanna hear But still, it seems more than logical and yes, it takes time and effort,..Hope this helps

[@florianbaumgarten5995]

@@AnatomyLab Great, thank you. In short, you do not think it is some physical obstruction and if I work on in, preferebly for longer than those 2 minutes, I should be able to slowly overcome the problem in time. But why does it hur in the hip, not the muscle. Or are you suggesting it is not the hip bone at all but the fascia that hurts?

[@AnatomyLab]

@@florianbaumgarten5995 honestly I can’t suggest anything, because you’re not in front of me and I can touch you and keep asking you questions while you make certain movements. so if you wanna be sure, see your physiotherapist because you’re right, you shouldn’t feel pain in your hip. Bone compression isn’t usually painful. It just is a a bony cartilage stop that doesn’t hurt just like extending your elbow all the way. I’m sorry, but anything else I will tell you it would just be negligent. Just have yourself checked out by someone in person that’s always the way to go. I hope this helps you..

[@florianbaumgarten5995]

@@AnatomyLab OK. I went to a physiotherapist some years ago and he could not answer if there may exist any physical obstacles. Maybe he was no good. Thank you. My current theory is that the tendrons and bands surrounding the hip joint have become to tight for some reason (a decade of too little streching and maybe some overload in lifting heavy stuff at work) and now they are unwilling to give way for free movement in fear of getting hurt or something.

[@AnatomyLab]

@@florianbaumgarten5995 sure just see someone and if this is not possible financially just try to stretch for a while and see if you loosen up again usually people respond pretty well to regular practice. Have a good Florian. are you from Germany by any chance Austria just because of the surname?

[@iamspineman]

Awesome! Great work!

[@MoremItzum]

Tolle Animationen mal wieder und sehr interessantes Thema!

[@AnatomyLab]

Danke danke! genieß noch den Sommer! Grüße

[@hiteshpatel7353]

Thank you very much 💐🍀

[@mplt6151]

Excellent illustration

[@AnatomyLab]

thank goodness so much!

[@FitnessRockersIndia]

Make more videos on bone structure and related ROM.

[@AnatomyLab]

I will! thank you for letting me know though! have a good one!

[@HE_JalovaTbCya_Ha_Menya]

4:41 тот самый момент, когда я так делаю, то мне больно возле колен(если мои колени держать)почему то, а спина не дает наклонится... Теперь я не знаю, что мне мешает, спина или колени(спина уходит назад, когда я прямые колени делаю, а наклонится не могу, а когда согнуты колени, спину могу наклонять) 5:36 там угол 30° вроде, а я когда проверяю на 90°, у меня при этом обе ноги это сделали, но мне либо придется наклонится на бок, либо согнуть колени. Когда я была на физре, я ложила ноги как и все, а училка назвала нас деревянными(типо завидует, либо она имеет гибкость), я пытаюсь руками дотронутся до пола, но нифига, если обе колени согнуть, то могу дотянутся пальцами

[@l0rdcroissant]

very cool video and makes sense too, mind blowing I have never heard anyone ever talk about this either

[@AnatomyLab]

glad you liked! as I said Paul grilley is the one we have to thank for this knowledge..

[@EngRMP]

Fascinating. And very cool animation of muscles and bones. I have been dealing with bulging discs for the past 12 years (after successful L5-S1 discectomy). But my most recent event was a shocker. My physical therapist (PT) thought it was SI joint sprain from right side hip rotation. After 6 weeks and still only 80% resolved, it failing avery test for SI joint problem and she's starting to think facet joint problem. I just can't quite picture the motion of this really complex looking joint. I'd love to see some animation of the facet joints to better understand the types of movements that could cause problems, and then the types of exercises that would help to stabilize this joint. What tool are you using to produce these anatomical animations?

[@AnatomyLab]

OK, that’s quite a lot in there the program I’m using is called blender 3-D software. Regarding your physical challenges, It’s hard to say something of substance, Because I simply don’t have you in front of me, I don’t know anything about you. The only advice I can give you is if you’re approach via working on joints doesn’t work change your approach. Look at your muscle tissues, digestive system, and so forth but again I don’t know what you doing and what you’ve been trying so far. I wish you all the best and a speedy recovery.

[@EngRMP]

@@AnatomyLab Thanks for that info. Sorry, I wasn't asking for diagnostic assistance for just my issue. I just think that the facet joints are the most complicated joints in our bodies. I think everyone over 50 yo would find it fascinating to see the facet joints in detail. I know about Blender (I use GIMP and Sketchup quite a bit)... I need to take a more serious look at Blender.

[@arshakh1]

Excellent video. Thank you so much. I practice martial arts and would like to see a video on side movement of the feamer and hip relative to each other as in what is called a side kick .

[@AnatomyLab]

check out my hip abduction video!

[@ravindrachougule135]

Excellent . . Sir , Amezing visualisation techniques 🤗

[@AnatomyLab]

thank you so much!

[@Smm31012]

Wow!! Thank you

[@AnatomyLab]

you are welcome!

[@Cloppa2000]

Wow! Great animations and explanations! Wish I'd known this years ago!!! So could we all still achieve similar results by adapting our positions for say forward bends, front and side splits regardless of our structure type??

[@AnatomyLab]

no we can’t,.. this one was specific for flexion,.. have a good one!

[@ananthaln5089]

Thank you for sharing.🙏

[@AnatomyLab]

you are welcome

[@Femy-v6m]

Don’t blame the bone structure ..just put in the practice as much one can ..enjoy ..change the mentality and see the results

[@AnatomyLab]

it’s not about blame. it’s about understanding and accepting natural limitations if present.

[@shahnawazdojo]

That's Great ❤

[@AnatomyLab]

thank you!

[@slamchain2902]

You are the best

[@AnatomyLab]

thx so much!

[@AkumaQiu]

Some high quality info here

[@AnatomyLab]

thank you akuma!

[@DonaldDuckZ]

Thank you for your time and work🙏🙏🙏 P.S.: höre ich da einen deutschen Akzent?

[@AnatomyLab]

na sicher,.. österreichisch 😀

[@xinocos]

The best

[@AnatomyLab]

muito obrigado!

[@luzguerrero1530]

How do we know if the limited range of motion is due to lack of flexibility or due to the anatomy of our sockets.

[@AnatomyLab]

Watch my full videos on this topic then you should be able to tell..

[@naturebound2901]

I'm curious if bone structure can also affect clothing size. I have a large pelvic structure. At 112 lbs and 5 foot 5.5 inches I still wear a size 4. A lot of people I know at that weight and similar height wear a size 0 or 2. I am also very active with dance/ballet, cycling, swimming, weight lifting etc. I am often frustrated with my large pelvis as a dancer. I was told many years ago by a ballet instructor that I had the wrong body type for a ballet dancer. I ended up quitting dance at age 20 after dancing rigorously my teen years. I came back to it recreationally in my 40s. I can do splits easily front/back but not sides as I lack the turnout necessary for that. I've also suffered with body dysmorphia for years. I see myself as way bigger despite measurements and despite what others tell me. I always think there is something wrong with me for having to get down to less than 100 lbs before I could fit into a size 0, while I have friends who fit into it at 130 lbs.

[@AnatomyLab]

I guess if you have a wider pelvis your size will probably be bigger, but I m not an expert on this! just enjoy dancin and don’t worry about your size,..

[@arod4863]

This is a fantastic video but it shouldn’t be an excuse to quit. All my life criss cross apple sauce was uncomfortable even when I was a little kid. I am middle aged now but I have dedicated the last two years to stretching and strengthening my muscles in deep ranges of motion. I can do criss cross apple sauce now without pain but my knees are more high up than the average person.

[@AnatomyLab]

awesome! congrats to your progress! no it’s not an excuse, first you gotta reach your limits through stretching, some people didn’t get that part,.. have a good one!

[@debraleong5519]

This video was Amazing! Graphics are so helpful. Best yoga teacher treating I ever took was with Paul Grilley who covered this kind of stuff and showed us real human bones to explain. This is so helpful and I'm excited to show yoga students so they can better understand how and why variations specific to them are helpful.

[@AnatomyLab]

Paul is the best- it’s basically his teaching put in 3d!

[@judithbarkan4581]

Iyengar yoga teachers, most of them, are anatomy experts and incorporate it into every class. And hello Paul Grilley and your excellent anatomy training.

[@JosephGeorgeDeka]

This must be why I feel much more comfortable in sumo squatting or deadlifting positions.

[@AnatomyLab]

In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.

[@LenaFritzsche-n6e]

What if I can do all these movements but with bent legs (like kneeling)? Does it mean I only got tight hamstrings?

[@AnatomyLab]

seems like it, the way you describe it!

[@thomasprevarin8992]

How do I know the limits dictated by my specific body limitations?

[@AnatomyLab]

In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.

[@jwa1227]

So how do I know if it's my hamstrings or bones that's limiting? It definitely feels like the hamstrings

[@AnatomyLab]

In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations

[@arturelias6418]

Herzlichen Dank. This is gold information.

[@AnatomyLab]

Sehr gerne!

[@luablau]

If I can hug my legs with flexed knees, it means that my bone structure won't limit to flex the hip the same when the knees are stretched. Right?

[@AnatomyLab]

I’m not quite sure if I understand this Correct,… But if I have The right picture of mine I guess you should be totally fine,…

[@alyslim5234]

what about butterfly pose? i can’t seem to get into it

[@AnatomyLab]

watch my video on tension and compression you should be able to tell..

[@alyslim5234]

@@AnatomyLab i’m actually able to completely put my legs down with my back against a wall so i don’t think it’s my bone structure / compression of bones, but without the wall, i’m unable to actively use my glutes / legs to bring it down, and when i have a flat/straight back, i somehow feel it in my mid back instead… do you know what might be happening?

[@vittoriopartel9906]

Sarebbe molto interessante che anche qualche italiano di una certa età, che non sa l'inglese potesse usufruire di tutto questo..many intresting!😊

[@silviah595]

Great video!! I saw myself , with my extra de long legs, and my super short upper body ...never rising my feet with my hands😂

[@AnatomyLab]

thanks Silvia! better long legs than super long torso 😉have a good one!

[@shafaqnaheed8223]

Hey can you please help me i want to get my front split but after lots of tries i cant. when i go in split position my one leg keep bending like if i straight my front leg my back leg bend and vice versa plus when i do hamstring stretches like forward bend etc my lower back hurts for days i dont know if it is because of my bone structure or my hamstring are too much tight and need more training?

[@AnatomyLab]

I m sorry the only good advice I can give you, is for you to see someone in person that can actually touch you and can see an feel what going on. depending were you from an osteopath, pt, doctor or some one that actually works with athletes. see someone in person! hope this helps

[@RyomenRishabxgarou]

Maan iv been trying to stretch consistently since am doing calisthenics it requires hip strength and all that i couldnt perform l sits since my leg would shake during extension so i jad started streching twice a day yet noticed minimal changes honestly it s very frustrating but il stick to it until i get flexible 😤💪🏻

[@AnatomyLab]

it indeed takes time and dedication to get flexible and strong at the same time. consistency is key. good luck!

[@RyomenRishabxgarou]

@@AnatomyLab thanks a lot sir any advice tho ?

[@AnatomyLab]

I can only tell you what Helped me ultimately, but as I said before everybody’s different, but Here we go; Take at least one hour, Preferably at night and you haven’t had a hard day of practice, because if you already tired, you won’t feel if you strain yourself. stretch And stay at least two minutes in a position. You don’t have to Stress yourself to get deeper into position so Your body will let go deeper by itself With time. Make sure you don’t feel any pain in your joints or surrounding your joints. You wanna feel it in your muscle bellies that’s were you wanna to stretch. you Don’t wanna strain your ligaments they’re not supposed to be elongated. find a Ballet dancer Or a good yin yoga teacher for example, I can actually see you in person and give you Advice tailored specific to your needs. That’s probably the best I can give you hope it helps,..

[@RyomenRishabxgarou]

@@AnatomyLab ohh wow thanks a lot for giving me your time il surely follow and incorporate this into my daily routine plus I live in India people out here suffering with poverty ain't no way ima get a ballet teacher here lol 😂 have a great day 🙌🏻

[@AnatomyLab]

@@RyomenRishabxgarou well there is always youtube, free yin yoga classes all over the place look for Paul grilley. He is the best there is,..