It's crazy how more people aren't subscribed. Your info and advice is the best for people who actually want to do things the right way and improve without injury.
My back pain which has been chronic for 2 weeks slowly faded away in less than 10 minutes, this is insanely good and I'm extremely grateful I will make these a daily thing, spaced out away from workouts. I really thought I was gonna get injured if I didn't fix it. I used to do weighted planks 3x a week, and once I stopped, my back pain started. Now I know it's not only my bracing ability being weakened but also the way I squat and hinge is incorrect as I have a slight pelvic tilt, especially when it gets heavy, thanks a lot man
I've been looking for a fix for this problem for months and thought I was going to have to do physio or something. This video fixed so many issues and made my problems make sense.
One of the main things I'll keep in mind during deadbugs is that my lower back needs to be on constant contact with the floor or mat. I tend to arch away from the floor. This enforces the bracing technique.
I can't find a way to DM through RU-vid, so I'm putting this here and hoping you'll see it. I just downloaded the e-book about breathing and bracing and found a switch-up that needs correcting. On page 10 where you talk about Dr. McGill's "finger analogy", proximal and distal are backwards. Later on it is correct - distal movement requires proximal stability.
New viewer here. This and the part 1 video are fantastic. Very well done. Have you ever heard of APT causing knee issues? I've been to a couple of PT's over the last few years as I've battled tendonitis in my right quad tendon and the last PT I worked with was certain the APT was contributing to the knee issue but he couldn't really explain the mechanism in a way that made sense. I can say 100% though if I squat down without bracing my core properly (and thus end up with a large APT), I get knee pain, but if I squat and can control my core, no pain.
I have had knee pain partly due to it, and also having weak quads compared to hamstrings. The important thing for healthy joints is having a good strength balance on either side of the joint, in my case my patella would get pulled off its proper position due to the imbalance. APT basically does the same thing, it stretches your hamstrings and relaxes your quads due to the pelvis misalignment. And if you have long legs compared to your torso like me, hah it's a very easy way to get big muscle differences if you also have APT. I literally had to stop back squatting to fix it, now I front squat which seems better. Gonna try those split squats and see if it's even better.
Question: you mention these exercises as a progression, but what kind of time period are we talking about? Do you suggest all of these exercises in a single session, just going in order? Or do you suggest doing one for weeks or months and then progressing to the next?
I have had an on and off going impingement type of problem in my right hip flexor for three years making me unable to do any kind of squating movements when it’s bad. Going to try these and see if it fixes the problem👍🏼
It has helped me a lot😃. I also think that I widened my squat stance a bit too fast and a bit too much like half a year ago. Now I’ve taken a two month break from squating and been focusing on my sumo deadlift because I don’t have any hip problems with it. Couple of weeks and I’ll start squating again with more narrow stance and then start to gradually widen it again.
@Alexandar Bromley - started working out again after 15 years off. Never knew I had this until I saw how horrible My Butt Wink was. Ill also be getting slight pains in the front of my hip. Nothing too horrible, but Annoying nonetheless. Been watching video after video on how to fix this until I came across yours, and today I started doing the stretches. Anyways, what about walking? I've started to be very conscious of how I walk. I've started putting my hips out and flexing my abs a little (like your first stretch). Would you say that this would also help with atp? Sorry, I don't know how to better ask that question haha!
on the first hip stretch i noticed when you're doing the standing version on the rack you're leg and knee isn't pointing straight down because your leg has a slight angle to the side, is that the way to do it or should your knee point all the way down with a straight leg angle? i notice most of my stretch feels in my quads. how many sets/reps you recommend for 90/90 and these other drills ? Also what do you think about adding the baloon on the 1st 90/90 drill and the plank ? it gives you more resistance to breathe against so the abs should contract better.
The angle wasn't intentional, I think I was just turning to the camera. It's typically done facing straight ahead. 90/90 and the others are oriented towards finding a connection to the brace and position first, then building endurance over time. Keep reps low the first workout and add a rep or a set each workout. The 90/90 breathing can usually only be done for 3 or 4 reps the first time before the trainee gets light headed or loses tension in the abs. I've never used the balloon, but as hard as this is to most people right off the bat, I would save it until down the road when you have already built some strength.
@@AlexanderBromley thanks for the reply, your videos are a real goldmine, i hope you can spread this as much as possible. Goodluck on spreading your knowledge
Do you think having anterior pelvic tilt can have a negative effect on a hitter in baseball my son seems to have a slower swing then the other players on his team and he puts his time in
I think it would remove power more than speed through the swing. I've found that hitters with slower swings often aren't engaging the muscles quickly enough. A really common error is having too relaxed of a stance and standing flat footed. I've always liked weight to the back foot, front foot on the ball, hands back to at least the shoulder with a slight lean in the barrel of the bat backwards towards the catcher (think Tony Gwynn and Albert Pujols but less pronounced). A good exercise is to put a band around the handle of the bat where his hands are at and swing through hard until you reach the point of contact - then stop. Bands provide the perfect resistance for baseball players - in my opinion. The tilt could have an effect on the activation of the muscles if he is overly tight. This would be a good time to introduce deep stretching into his routine - it's going to be necessary if he ever wants to play at a high level anyway and its got excellent positive effects on life.
