Thanks for watching! This channel is dedicated to helping individuals with chronic pain and movement-related goals gain access to movement training techniques that are simple and effective to maintain health and enhance performance.
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Greg Chaplin is a Doctor of Physical Therapy, Strength & Conditioning Specialist, and founder of Chaplin Performance. For information on how to enroll in the Movement Coaching Program, send an email to angela@chaplinperformance.com or visit the link below for more information:
Dang, doing these exercises, I have never felt that much tension in my lower ribs till now. Maybe I'm doing the common mistakes. xD But what I discovered was that if you walk in place with a slightly exaggerated lift in the legs, it naturally tighten and flattens that lower abs. I'm gonna have to do more walking-in-place. :D
for the deadlift, are you maintaining a neutral pelvis position throughout the movement? Should you be engaging muscles to keep the pelvis in place or should it be relaxed?
hai, my name is mahesh. i am from India. my left hip is higher than my right hip. is this a left lateral pelvic tilt or right lateral pelvic tilt. could you please give me a suitable exercise to clear this problem. also my left hip is slightly anterior than my right hip.
This is the closest explanation I’ve heard to my experience the past year or so now. Only issue is, I also have extreme trap and now neck tightness (mostly on left side). Going to give these exercises a try, but any ideas on why that might be happening/if that further validates I have the pattern described in the video?
The truth is that we never can know why something is happening. We can observe the response and the context around it. But in most cases, we find out what works by applying our models, collecting data, and improving interventions over time
My left shoulder is lower than my right with my right shoulder more forward than the other side. My right hip is much tighter. Trying to figure out if I fit the left BC right AIC pattern or if there's something else going on. could you tell me more about your restoration program and if it could help someone like me?
I usually prescribe resistance exercises, combination of unilateral and bilateral, and combination of planes. It's not so much about one exercise over another, as it is about having the foundational awareness and competence to adjust your performance within whatever exercises fit your goals. Exercise selection is not the most important variable (in most cases)
Late to the party here, great podcast. Interesting that you should recommend inspiratory trainers. I always avoided these because they require mouth breathing, and my automatic assumption was that mouth inhalations = worst thing in the world! But really if you're as narrow and compressed as hell like I am, there aren't a lot of options for getting some inside out expansion. That extra diaphragmatic training and air movement is in fact quite useful. Am I wrong?
Nope I think you're correct. If the low pressure environment actually predisposes a low resting diaphragm position, then just exhale long, get deeper core to concentrically orient a bit, then practice inhalation against that resistance. You can delay the descension to in this case with a little oppositional force. The diaphragm and abs get stronger and better coordinated. Avoiding this skill probably accounts for the lack of progress a lot of compressed individuals experience with breathwork. Not to mention, a weak muscle never wants to eccentrically orient, which might explain why a lot of people complain about not being able to get "a full exhale." It's like someone doing an RDL and their hamstrings are too weak to allow them to hinge all the way to depth.
@@ChaplinPerformance Makes a lot of sense. All these gentle respiratory drills have gotten me nowhere, so I'm going to give this a shot. Thanks for your input!
Exactly I was told that I’m breathing wrong because my stomach doesn’t distend but when I tried to do what they said it felt like every breath is tilting me forward😅
The best explanation and exercises that I had ever seen. 🤗THANK YOU for with us... The first exercise I discovered by myself while thinking last night😉🤗I have done it and I felt immediately the muscles ones extended other contracting.... They were working well for the first time in many years..... My problem was loads of books to carry during high school, college and work, and I even go to horse riding in dressage at the weekend and nobody notice that I had a pelvic tilt.... Right hip a tiny more elevated that the left...but I felt something was wrong... I had to ask for a complete spine x ray.... To the doctor... I was right 🤭unbelievable 🤪. So I decided to take this issue by myself nd search all that I can to correct it.
I tried so many things...but that "Tighten the ribcage" part did the trick. Now while performing squats I focus on the ribcage and use that to move my body. No more clicking sounds from my knees. Great help man🙌 Keep it up
Hi Greg. Thank you for this video. I have a question. My lower and mid-back don't stand straight when I do leg raises and any exercise that requires a straight back. My question is, is my mid-back arched because of the position of my ribcage? If that's the case, should I not do ab workouts? I'm a beginner so I don't have much knowledge. I'm trying core strengthening exercises so that it may can help with the problem. Can you help me pls?
I definitely have this issue, but after doing this exercise I don't notice any change in my shoulder internal rotation. Should I be expecting to see an improvement in that straight after doing this 3 sets of this exercise? I thought that is an indication of how compressed the front of the ribcage is? Thanks for your help!
If you rib cage tips forward, you can see an increase in IR and decrease in ER. Same thing happens in reverse with tilting the rib cage back, increased ER and decreased IR. If you tip the rib cage back instead of expanding anteriorly, then you will see a drop-off/maintenance and not a gain of IR.
@@ChaplinPerformance Ok thanks. I was told my rib cage is tilted back and my sternum shifted too far forward. I lack IR on both sides. ER is not too bad. Should I still do this exercise or would that be counterproductive? Thanks!
New subscriber. I agree these claims are ridiculous but dont you agree that the posture can have an effect on our facial development to a degree? Especially asymmetries in the sphemoid and cranial?
@@ChaplinPerformance I wish I could afford a consultation haha. I plan to book one with you at some point. Been following your postural exercises but im looking for some conformation that i'm doing it correctly :(
Thanks for the video. I always supinate when I run and always land on the forefoot too. My peroneus is also a big problem. Is it normal that I supinate with peroneal problems and will these exercises help me in the long term so I start pronating better? Thank you.
The heel elevation exercise was great, did it today at the gym. I had to lean a box against the wall to get that angle but it worked well. Without that support I would just barely be able to not fall back. Thanks!
Thank you for the information! I was wondering how many times I should do these exercises per week and if I did them the prescribed amount, how much time I should expect to notice change?
Any advice for how to correct not talking through the "throat"? I suspect it's b/c I have a tendency to let my tongue fall back in my throat. But sometimes I feel a lot of strain in the middle of my throat when speaking. Any tips for that?
My biggest piece of advice is to learn how to coordinate airflow through diaphragm activation. Inhaling then controlling the airflow out as you speak is going to help the throatiness… but honestly it’s just practice. If you go back to my speaking voice in my older vs newer videos you’ll hear the difference. Combination of vocal exercises, energy system development, and strength training really made a huge difference. Plus I talk to people for hours a day and am conscious of doing it in a supported way. Obviously you have to develop that “feel” first but then it’s all about the reps… and the reps help you get the “feel” when you match it with the right intention
@@ChaplinPerformance Awesome. Really appreciate you getting back to me. And thank you for being so responsive in the comments as well. Helping improve lives man!
I’m dealing with like a stuck feeling which putting more pressure on my ankle which is giving it more pain. Should this be an everyday thing or a 3 times a week type of thing.
As interesting as this sounds, I think you're confusing cause and effect. You say muscular imbalances/weaknesses aren't the cause, but the contents of the belly being shifted forward. But that is an effect, not a cause. It happens for a reason. The reason for that are the weak muscles, because strong muscles would be able to keep those contents in place and not give in for everything to fall forward. After an injury 2 years ago (I've been working out for 15 years) I could observe my posture falling more and more apart. That injury was at the area of the sacrum (no fracture, just impact-trauma) which lead to pain in my sacrum, lower back and a part of the left glute, resulting in my body shutting down these muscles. As a result I went into an anterior pelvic tilt and then later into a swayback. I could reverse the latter and am now working on the anterior pelvic tilt. I have indeed a very tight right psoas that I could relief somewhat by stretching it a lot, and I also have underactive glutes which I am now training to use more in daily movements and exercises.
Why would you see anterior pelvic tilt in someone as strong as Usain Bolt? I don’t think you’re suggesting he has “weak” abs and glutes. I mean the guy propels himself forward by applying forces with his hips that you and I will probably never dream of… It sounds like you are speaking about a specific partner of pain inhibition that is associated with the change in your positional tendencies… in that case, I’d put pain as the “cause,” still not weak muscles. In the absence of pain, the muscles themselves would likely perform fine
@@ChaplinPerformance Usain Bolt doesn't suffer from anterior pelvic tilt. You took pictures of him running, but you said yourself that going into an anterior pelvic tilt has something to do with being in a better position to generate force into the ground. If you look up what he looks like standing still, he has a very upright posture: upload.wikimedia.org/wikipedia/commons/thumb/3/33/Usain_Bolt_2012_Olympics_1.jpg/200px-Usain_Bolt_2012_Olympics_1.jpg That being said, today at the gym I tried to relax my lower back on the treadmill at walking speed, after watching your video and one from Zac Cupples both stating the back being over-active, and by relaxing the lower back I immediately felt how the glutes and legs kicked more in to carry my body while I got into a more neutral upright pelvic position. I felt it specifically today because I still have sore glutes from yesterday's leg-day, so the shift in what muscles are carrying my weight was really noticable. I would view this as a hint that maybe, if the glutes are underactive, the lower back increases the tension while the hip rocks forward, which then leads to anterior pelvic tilt. I can only say that when I had my injury back then, the main spots of pain were the sacrum/glutes and the lower back, so going into an anterior pelvic tilt might was a strategy of my body not to trigger that pain. But in the same time probably the glutes became underactive and the lower back got over-active to compensate the posture, which lead to pain.
@@ChaplinPerformance It's also worth mentioning that breathing exercises against rib flare (which I still have a bit after the injury messed up my posture) combined with relaxing the back muscles did immediately show good results today too. But as it then shifts the weight/tension from the lower back to the glutes, legs and transverse abdominis, I think these muscles should be physically able to support that posture for long term success. Which would be difficult if the hip flexors are tight, pulling the hip forward and down, while the abs are not able to pull the contents of the belly back against gravity, and the glutes not being able to help with carrying the spine in a more neutral position.
@@ChaplinPerformance I don't know if you deleted my other comment or if RU-vid did something wrong (because yesterday it was here), but I also pointed out that Usain Bolt doesn't have an anterior pelvic tilt. You looked at pictures of him running, but as you said yourself, the posture enhances getting force into the ground. If you look up pictures of him where he stands still, he's standing very upright with a neutral hip position. He in fact even looks like a prime example for an upright posture. I also stated that I tried to relax my back muscles on the treadmill (at walking speed) and allowed my body to "fall" into a neutral hip position, and that I could feel very specifically how the glutes and hamstrings kicked in to carry the weight, because the lower back wasn't compensating anymore. I felt it that strong because I was still sore from leg day from the day before; I think this is a good pointer at the glutes and hamstrings being more active in a neutral hip position, while vice versa they might be underactive and therefore weakened when in constant anterior pelvic tilt.
Wow wow wow such a great explanation and all these details are valuable and makes difference to me compared to the people have same subjects in RU-vid but your strategies makes a huge difference .. you have a an accurate understanding to the issue and the strategy for the effective solutions You deserve the support Thank you 🙏
Question I have type 3 rib flare: do i only need to do the excersise u show for this type of rib flare for a longer period (Like a few months)? Or do i need to start with the excersise meant for type 3 and then move on to other excersises during the same workout?
Great podcast. Feels like solving posture issue is like many other problems in life, don't be too focused on the initial impressions, but at a high level----- let go a bit, and trust our instinct: and connect where we're at to the desired outcome
I am physical T too, and i have same issue as you explain with same nature. Posturally improves Lots visually. But i have achieved a different conclusion. I noticed your ribcage as it slightly sinks around sternon area, it protrudes around lasts ribs anteriorly. I have same ribcage presentation. Even my chest muscles grow same shape as yours, so there should be a genetic or childhood developmental issue (i really think it is causally genetical issue that leads to abdominal distonia and hypertonic lowback muscles compared to better geometrically born individuals. But this positional change might bring relieve and better shape to most althought is not a NEED for everyone. Lol enjoy the text
Nobody who actually knows how to train the squat for strength inhales on the way down and exhales up. If you can do this while squatting then you are doing cardio training, not strength training. Valsalva maneuver, look it up.
Valsalva works great at higher loads for sure. If we are talking about improving dynamics of the pelvic floor and diaphragm, inhale down and exhale up works best. Rehab vs. strength training often require different applications.
Man I'm from Ukraine, I don't know English very well but damn, you're cool. Every video I read the subtitles it gets in the way a bit but personally you are an authority on the topics you enlighten me on. Thank you.
