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Yes! Also check this out though How To Break Up Scar Tissue - 6 Effective Methods czcams.com/video/1Cwd5y_ISL4/video.html

It may be hard as f@ck but you can do hard as f@ck things. We promise you can get there if you work at it. Watch the full video on channel for the full progression. Make sure you do a good bit of fascial work on your feet as well.

Good question. This is a technique video, and the technique would be exactly the same for the BSS, only with the back leg being up on an object. A BSS would be a more advanced version of the split squat. Not everyone has the ability to safely train heavier weights, or higher reps, with their back leg off of the ground. This wouldn’t train a specific muscle more than the BSS. Rather, it would allow someone to have more balance the BSS, thereby allowing them to add more weight, more reps, and work towards getting better at a BSS. Also, the front knee and hip are not bending any less in this movement. It’s only the back leg that’s different.

Splits squats are great for: unilateral strength and balance, targeted muscle engagement (quads, glutes, hamstrings), increased muscle activation due to the need for stability, and reducing spinal load. We weren’t actually listing them as a hypertrophy exercise, but if you perform their near cousin (the Bulgarian split squat) you aren’t moving that much more form the knee, or the hip, but research shows that they recruit more glute max than traditional squats, and can be a great source for hypertrophy.

Thank you for watching and commenting :)

You're welcome!

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Thank you!

It's not quite a straight knee because you want to be careful not t over extend it. Your knee should be soft with only a slight bend in it. You just want to be careful it's not too bent because then you're changing the intention of the exercise from your glutes and hamstrings to your quads.

Thank you! Looking forward to seeing more of your videos 💖

Yes, it's great if you're looking for a 1 stop shop but it's also really good to get you even more twist in that Brettzel position. You should give using the strap a try and see if you like the added benefit!

Thank you!

Hi! In the info section of this video we put the link for you.

You’ve got this

Yes. Adhesions can form anywhere in the body.

For diameter the average size of a foam roller is 5-6 inches and we usually stick with that even for the back. It's good for your whole body. We recommend staying away from the ones with hard spikes! Let us know if you have any other questions.

You can inhale at the center and exhale as you rotate into either side. It's not meant to be a stretch that you hold, so don't worry too much about breathing.

Here's the full video to help czcams.com/video/wPIx9ERFRjU/video.html

Great question! When you round your back with weights in your hand or while picking up weight you put a lot of stress into the lower back. The idea is you want to be strengthening through your hips. To do that you need your spine strong and stable. As soon as you round your back you take the work away from your hips and put it into your back which we don't want.

@@MobilityDoc even when someone’s spine looks “neutral” to the human eye, that there is approximately 26° of lumbar flexion during a kettlebell swing ( pubmed.ncbi.nlm.nih.gov/21997449/ ) and 40° during a squat? ( pubmed.ncbi.nlm.nih.gov/1948399/ ) Considering that “standard” lumbar flexion ROM is 60°, this means that even when the spine looks neutral, it’s going through 43% of its available flexion ROM for KB swings and up to 67% of its available flexion ROM for squats. This goes to show that a “neutral” lumbar spine is really a range that includes some flexion, vs. a very specific position without any flexion. Lumbar flexion during heavy lifting is therefore unavoidable, and injuries that are often blamed on “letting the back round” are probably due more to a load tolerance issue vs. a form issue. In other words, if you start doing rounded back deadlifts at a high volume after never doing them before, you may increase your risk of injury. This isn’t because “spinal flexion under load is harmful” but if you try to do anything too fast too soon without giving your body the optimal amount of time to adapt to it, that’s where the risk arises. Will there be times that you temporarily need to avoid lumbar flexion? Of course. With acute low-pack pain, your brain may perceive lumbar flexion as a "threatening" motion. In this case, you may need to avoid it for a little and train other movement patterns. However, it's IMPERATIVE that you re-integrate it, slowly, once this threat decreases. Again, the spine is supposed to flex. For those who don't have pain with lumbar flexion, why are you avoiding it? There's no better way to lose lumbar flexion range of motion than constantly hip hinging day-in and day-out anytime you bend forward. Combine that with the fear that spinal flexion will hurt you and suddenly your brain begins to actually believe these thoughts. Guess what happens next? The next time you "accidentally" go into lumbar flexion, suddenly it hurts. Funny how that works. Consistently avoiding lumbar flexion is the quickest way to actually lose that range of motion while simultaneously making it a perceived threat. Our brain is more powerful than you think The key to slowly re-integrating lumbar flexion is to do it for a short duration and low load. The evidence showing “spinal flexion causes injuries” are done on DEAD PIG SPINES. dead tissues don’t adapt it is not a living pig. Pigs are not bipedal animals their spines can not handle compression forces that humans can. Spinal discs adapt very well: pubmed.ncbi.nlm.nih.gov/32691862/ pubmed.ncbi.nlm.nih.gov/3589805/ pubmed.ncbi.nlm.nih.gov/28422125/ pubmed.ncbi.nlm.nih.gov/34400092/ pubmed.ncbi.nlm.nih.gov/2922641/ pubmed.ncbi.nlm.nih.gov/30157104/#:~:text=Lower%20thoracic%20and%20upper%20lumbar,fat%20content%20compared%20with%20referents. www.researchgate.net/publication/349768129_Getting_out_of_neutral_the_risks_and_rewards_of_lumbar_spine_flexion_during_lifting_exercises

@@MobilityDoc you do realise the only evidence that suggest spinal flexion increases the risk of injury were done on dead pig spines right?

@@MobilityDoc the only evidence we have suggesting spinal flexion increases the risk of injury are studies done on dead pig spines

We're glad you like our content! I think we're OK for now but we hope you subscribe, like, and share so more people can continue to see it. Thanks!

@@MobilityDoc Okay, but if you did the SEO you will get more views organically

You are so welcome!

Nice guess, you're close! Gua Sha is an ancient form of Chinese medicine. It's recently been re-modernized as "Graston" but really it's technical name is instrument assisted soft tissue mobilization!

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There may or may not be a discount if you use that link.

It was definitely a big risk!

What you’re describing is one scenario and completely opinion based. Essentially what you’re saying is that ALL forward head posture occurs ONLY in weak people. That's simply untrue. Additionally, you were wrong in every single sense of being wrong when you said “you’re keeping the forward curve…spine at right angle…” None of that is biomechanically correct.

Woah woah... They're running tights and they're amazing!

it's exclusive to black underarmour running tights

That’s a great way to explain it! So funny 🤣

okayyyyyyyyy. The one time I recorded before a run. Lesson learned.

Great question! Working through cervical extension helps combat forward head posture. We are explaining the difference between a chin tuck and retracting the neck for the purpose of working on cervical extension. It's a common mistake for the cervical extension exercise to tuck your chin instead of retract it. This cuts your range of motion short and adds more strain into your neck. This is important because the ability you have to extend through your neck impacts neck pain and tension in your shoulders. People use the cervical extension exercise to improve range of motion in their neck as well as reduce pain and tension. We have a full how to video for cervical extension if you'd like more details. Let me know and I can tag you!

In this version we’re holding it so we can focus on the stretch a little more. But you can certainly try that version as well. The issue with extending the stick is you’re releasing the tension in your triceps which will take away some of the benefit.

Thank you for watching and sharing!

lol

Thanks for watching

Let us know how it goes! Watch the full video in our channel for more detail.

@@MobilityDoc… I didn’t realize that there was a band involved… Thought it was just the stick… Tried to do this with the broom, but I wasn’t successful. Feeling a stretch in my shoulder…

Did you try it with the band now too, or no?

@@MobilityDoc … I don’t have a band handy at the moment

Ah okay! Well, you mentioned you felt a stretch in your shoulder which sounds about right. The band helps to traction the shoulder out a little extra so that you can get a little more out of the stretch, but you can do good work without the band. Just keep planing with your posture during the exercise. On the side that’s stretching, keep that elbow up and out. Keep that same shoulder down. Don’t let it drift up into a shrug. That should help you to get a similar effect.

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We’re so happy this worked for you! 💪

Great question and thanks for asking us to clarify this. Your fracture is much more complicated than what we were speaking of. I’m assuming you fell out on the hand and wrist, a FOOSH injury. What’s tough is that you broke an area that has a lot of moving parts and there isn’t always great blood supply to that area. This makes it take longer to heal and also increases the risk of the bones shifting out of place. Yes, there are also a lot of ligaments. You broke multiple bones, but no doubt you must have sprained ligaments in that area, and you definitely strained muscles. You’re probably in a cast for those first two months. When you come out of that you’ll have to then begin to rehab back to regain your strength, stability, and flexibility. That part will take the additional two months. If you’re working with good sports PTs they should be able to create a plan that bridges the gap between 80% and 100% in a way where you’re confident that you can return to any sport you want without any risk.

@@MobilityDoc thank you very much for your response! Weirdly enough, no cast…got a bracket and 10-12 screws implanted to hold everything from the radius in place, styloid process of ulna left floating - too big to dissolve, too small to reattach, and too far to connect on its own. Was in a splint and sling one week pre and two weeks post surgery, then they just cut it off with scissors a couple days ago and said be careful till your next X-rays 😂 arm looks like it atrophied maybe 20% from the sling, but movement is coming back super fast. So weird that I forgot the muscle memory of touching my thumb to my pinky and ring fingers in that short a time! Couldn’t do it yesterday until I pushed them together with my other hand and then it came back slowly by the end of the day

It’s a little surprising that you weren’t put in time out with a cast for a bit. They must trust you, haha. Those screws are also why everything takes a little longer. Hang in there. We usually tell our patients that we’re going ti make sure you heal way faster and better than the average person, but that the first two months isn’t where we push it. If you can chill out for 8 weeks while everything sets in place, it’ll set the foundation you need to come back stronger and faster after. There’s no reason why you shouldn’t get back to 100. Feel free to ask us any questions along the way.

@@MobilityDoc awesome, thanks!

Thank you for your constructive criticism 💪

I defer; if there is a client doing this puts a scenario in their mind to act it out, this yields the required results

Care to elaborate? I'm not sure we understand the falsehood?

Whoop whoop!

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😂

You're welcome!

Thanks!