Let me turn off this play join leaf zone. All right. So before we get started, is this anybody's first live workshop? I'd love to why don't we start there? Let me know in the chat if it is. And I would also love to know if this is your first where you're at in the program. So if there's a question that you submitted ahead of time, I can speak more so to the context of where you're at. I don't want to speak like you've been in this thing for two years, when it is literally your first day. So if this is your awesome chat, first time, well, welcome. I'd love to know where you're at in the program. And if you want to share what state or country you're in, that would also be cool. It's it's always really great seeing the impact that this program has all over the world. So Liz, first time as well. Excellent. Thanks for being here. So my name is Vinny, I'm going to be running our live group coaching call tonight, just a kind of heads up on the structure. So these things probably go about an hour, maybe an hour and a half. My main intention for hosting these calls is to just be here for you to support you. Resolving movement patterns and movement impairments. It's not a oh, just go do that exercise for five minutes a day. And everything's fine, like everybody in the internet wants you to believe it is. It's a process to restore movement patterns. And it's a process that's not overnight, because these things don't just form overnight. So the more clarity that you have right now, in your beginning stages, and I call everybody's beginning, really within their first year of doing corrective restorative work like this, the more clarity you have the higher chance of success that you're going to have getting the results and making the progress that you want to make. So like anything, whether it's building muscle, leather, whether it's losing weight, playing an instrument, starting a new career, it's all a skill set that takes time to learn how to develop that skill. So that's what this is. This is a skill building workshop tonight. For structure sake and organization safe, I will take the questions submitted ahead of our call tonight. First, so I can stay as organized as possible. It's really important to me that everybody's question gets answered. So I'm going to start off with the pre submitted questions first. And if we have enough time, then I'll turn over to the live group chat and answer any questions there. If for some reason, your question just doesn't get answered due to a time issue tonight, then I absolutely recommend if you have a burning question that needs to get answered, submit it ahead of time. So that way, it's in my queue. And I can make sure that I prioritize that because again, it's important to me that you get all the info that you need. So that being said last thing, even if I answer your question quickly, I strongly encourage you to stick around for as long as you can on the call. I won't take it personally, if you got to head out. I appreciate any time that you give me. But chances are somebody's going to ask you a question that you might not have thought of asking yourself, that is going to lead you to even greater understanding with this stuff. And that I think is ultimately going to be the most important thing. So with that being said, why don't we get started? Katherine third time we 31 Bob, we 20 Okay, great. So this first question is anonymous. I am on week 31. And I'm doing well. I do have what I believe is right hip flexor pain. There's a pain in weakness going on going upstairs and getting from sitting, getting up from sitting. Okay. I feel like I can't bear weight for a few minutes. Classes at the gym are emphasizing squats. Mine is not deep. And I've been trying to deepen squats, any ideas, the pain and stability is scary. Thank you is the person who asked this question on the call tonight. Let me know in the chat. If so it'd be great to ask you some questions about this. But if not, I can speak really to just a question that you submitted. Okay, I'm not seeing in the chat. Oh, yes. Great. Catherine. I'm going to ask you to unmute. I've got a question for you really quick. See if I can do this.

Okay. All right. What's going on? Catherine,

thanks for coming tonight.

Yeah, well, I have the just a tiny quick history. I think I really exercised my imbalance doing 500 Pure barre classes and I got hip bursitis. So I think I have like some sort of just general instability there. But sometimes I just don't know like that hip flexor if it's going to buckle or what. But the program is going well. Good.

Good. I'm glad to hear that the program is going well. So whenever there's a hip flexor whether it's like tendinopathy whether it's a shoe Drain, whether it's whatever is going on, whenever there is a problem, and this wasn't like an impact, right, we didn't like fall or do funky movement, it just kind of gradually started to happen. Correct. Okay, my first question is, does your routine help?

Yes.

Okay. My next question is, is how long does that relief last?

I think till I aggravated with trying to squat.

Okay, so, step one is, do we have the exercise and stimulus to make it better? And it sounds like yes, with the routines from the movement program. And then it sounds like it is pretty like clockwork triggered when it comes to squatting. Correct? Yep. Okay. And are these squats with load? Like you're holding weights? Are these bodyweight squats?

Now there's weight, but I never I've never over a I'm usually at five, five or eight. Okay,

I, my first recommendation is to ditch the weights entirely. Because if there's dysfunction, and we're adding load to the dysfunction, we're probably just going to exacerbate the symptoms and further train the dysfunction, and it's just going to get stronger and stronger. So, yeah,

I think I mean, I really suffered with that hip bursitis for a couple of years. That's how I got started. I mean, I was following you before COVID, before your program really got flying.

Where are your arms? When you squat? Is it like out front?

Yeah,

they're out front. Okay, they're out front. All right. So I'm gonna give you a recommendation, because I think we need to work on the squatting pattern without triggering the symptoms. Let me grab.

Let me grab it. I will say I will say I have the desk shoulders, like you said, the rounded shoulders. So I that's actually the hardest thing in your program for me is like the wall clock, things like that.

All right. So here's, here's my advice. And I don't expect this to go magically fix everything right now. But let's look at this taking us to where we're at where we are to just one step further down the road with this. Step one, I think we need to probably ditch load. So let's not do this with weights. Okay, that too, is we've got to kind of find a little way to hack your squat a little bit. So we can start working on a little bit more strength and control and stability. Now, if your regular squat is not accessible, then I'm going to offer a variation for you which which could help. So this is where we got to this is not a prescription. This is a here's an option. Try it and see if that fulfills your need for squatting. Let me go grab something real quick. Okay.

Okay, you can still hear me and see me. Yeah, great. Um, I'm going to recommend you can probably find a really cheap makeshift way to do this. I'm going to show you with a slant board. So this thing's I have one eautiful Okay, have you done slant board squats yet?

No. All right.

So here's ideally, well,

actually don't use it because I don't know what to do with it. Sorry.

Yeah, I'll get. So Let's ditch the weight. Let's work on form and control. Now, you're not just gonna go cold into squats, you've said your pain Academy movement routine helps, which tells me proving function and control. So you're going to do your routine. First, get your routine in. Let's do squats with as much function as possible. And then you're going to come over to the slant board with both feet straight. From the front view, it's going to look like both right? I'm not doing like a wide stance. Both legs are straight, both feet are straight. Your hands are going to be behind your head. And all we're going to do I don't care how low you go. I want you to find what is that window of function that allows your legs and your thigh muscles to work. But we're not like running and jamming into the hip pain every single time. We might be just doing this and let me show you my upper body real quick. We might just be doing this for right now. And that's it. And this could actually make you really sore and could give you enough of a workout, your hands are behind your head to take out the trunk rotation and to get you out of these desk, shoulders, right? More mid back could be rounding so much it's impinging your hips. So if I can get your hands behind your head, and us to kind of just floss, a really simple range of motion, we're probably going to find adding three or four sets of 10 to 15 reps. After your movement routine is going to start strengthen your legs to the point where maybe every week, it's just a half inch lower, and then a half inch lower. And then we kind of as over as time goes on, we work down to full ranch and we don't need full range. You don't need to be full range to be healthy and happy and get strong. But it just

show me the feet again, because you you got off the feet before I could screenshot it. Sorry. Yeah,

so sideview Yeah. Front View. Alignment. Okay, see it or not wider than these. We're not building rotation. They're not twisted out, everything's forward, because I want the ankles, knees and hips to learn how to move and forward positions. This is how we walk up and down the stairs, right. So that's the strength that I want us to have hands behind head. And you're just going with what feels comfortable. Now this is for everybody. If you love your routines, and you feel great, and you want to start adding strength, let's make this universal, you can start adding some gentle squats at the end of your routine to start developing more motor control getting more muscle.

Does that okay? If your knees go over your toes,

I want your knees over your nose. Okay. It is where where did this come from? There was a I made a post about this, there was a study done 42 years ago, I believe at the University of Michigan. And the study looked at your knees over your toes. And they measured the amount of stress on the knee. When the knee moves forward over the toes, the stress of the knee jumps up. I think it was like 150% more load and stress on the knee when it moves over the toes. So the study just looked at the knees and said wow, when your knees move forward over your toes, there's more pressure on the knee. That's not good. So let's not have the knees move past the toes. This one study changed the majority of PT programs and personal trainer programs out there. And everybody started to adopt this no knees over toes. Based on the root of this study. About 18 or 20 years later, another study was done that looked at what happens to the hips, pelvis and spine when the knees are not allowed to move forward over the toes. And this study found that when the knees are restricted, meaning they do not move over the toes, hip, lower back, and pelvic pressure increases 400%. So in order to save the knees from working harder, we are putting way more load and force on the lower back in the hip. If we allow the knee to move forward, we're going to find that the lower back and the hip are actually able to work better. So knees not going over means that the trunk has to like bend forward. Now all of this work is in the lower back. And that's when a lot of the lifting. If we allow the knees to go forward the spine, it's and there's that's one of the biggest significant advantages of a slant board is it allows that needs to move forward. This is what we want to have in any squat pattern. If the knees don't move over the toes, then we're going to hit a limit to where the only extra movement is the upper body. And that's

the thing. I always felt the impingement, the impingement, like you said on the hips, because at the gym, she's always saying don't put your knees over your toes. Yeah,

and it's because it comes from that study. And it just people didn't keep up with the current research and the education on that. And that's what makes challenging that narrative. Hard because a lot of vets still teach that. But when we allow the knee to move forward over the toes, we're actually allowed to get into a quite a wonderful, nice, easy squat with no hip impingement. Not all the work is really evenly shared between hundreds and Hundreds of muscles throughout the body, as opposed to us saving the knee and just putting a ton of pressure elsewhere. So a huge fan of allowing the knees to go over toes. And it's not even that I'm a fan of it. That's just our natural biomechanics.

Perfect. Thank you. Cool.

Aaron, yes. So where's the study, if you go to my Instagram, one of the skeletons that I drew, it's a squat from the side view. The title is restoring the squat, I post the original study and the current studies that challenge the original study, and you can learn all about the research, they're highly recommended. I don't want you to take my word for it, go look at the studies, it's going to be eye opening, what they're showing. Amy, can you do that type of squat with hands behind head without a slant board? Will it be beneficial. So you can you can do hands behind head and squat down, it's just going to be it's going to put a lot more work on the hips. So this is like a Olympic lifting almost where the arms have got to be able to go overhead. It's a lot harder. But it's a great way to really train natural mechanics. One of the benefits to hands being overhead is it brings the upper body into extension. When most people have limitation in the ankles, knees or the hips, they will round the upper body and like Bill move more through the spine than the ankle near the hip. So when you do hands behind the head, you're taking out that that compensatory flexion of the spine. And you're really putting those hips to work. Like I shouldn't be out of breath. But I am. So maybe this is exposing a weakness here in my training. Yeah, I'm a huge fan of Hands Behind head, especially if you're a desk worker, you're getting the mid back to stay in extension while you're strengthening the legs. It is it is a great, excellent exercise choice to work around that problem. Yeah, Brandon signboard is amazing work, especially when you have ankle mobility limitation. So yeah, that's the other thing to a slant board is going to allow you to immediately bypass ankle dysfunction. But, and the benefit of that is we get to start changing training strength ranges of motions with the ankle, knee, hip and pelvis. But it doesn't address the ankle dysfunction itself. So when people can't normally squat, they'll buy elevated heels or slant boards, and they'll do all their training on that board. And that's great, you can get strong and develop great muscle and control that way. But it is just bypassing the ankle dysfunction. Ankles still need to be treated. Otherwise, we'll always have to use a slant board if we're going to squat. And the idea is to be able to use a slam board to train. And also we can still possess the capacity to squat with our heels on the ground on a flat level surface. So we hopefully want both. Okay, cool. Great question. Let's move on. Let me find out. I just lost my place. Hey, Vinnie, do you know much about osteitis pubis and how it can develop after pregnancy abdominal surgery. I'm guessing the program would tackle this in time going after movement patterns and strengthening and correcting imbalances. I found another program before yours that claimed to help Opie, but I couldn't do the entry level exercises. And it seemed a lot more of an aggressive approach. Certainly for me at this point in how limited I am mobility wise, thanks always for your time and guidance. I don't know much about that. So I can't really speak to the condition that leads to that why it's there. And because I can't speak to that I also can't really speak to how the movement program can help. However, if we just take the itis, right, the root word, itis is inflammation. And inflammation occurs when there's a regular functions that exist. So arthritis, tendinitis, these are these are ways that we categorize irregular responses. With an I'm sorry, they're not irregular responses. They're normal responses to a regular stimulus. I could probably within a reason, reasonable amount, say that any itis can come from a lot of irregular motion. And if we can restore proper motion and start to disperse load and forces throughout the body more evenly, we can go after why the itis might be there in the first place, but I can't speak to this. What I can do is I can go do more research on it and get back to So if you can submit your question next week, give me a week to go learn more about that, I can give you more of a precise answer. I don't think that that was that helpful. But I tried. Hey, two weeks ago, I noticed my left shoulder unlocked and gained mobility and stability. But simultaneously, the sideway bear crawl became more demanding, especially in the hip area. While it was significantly easier before my shoulder unlocked Is that normal, it is so normal to have one thing change and notice something else pops up. Nothing in our body works in isolation. And if you've had a very stiff, tight shoulder, let's call stiffness, hyper stability, there's so little movement that the joint is just rigidly held in place. If you have hyper stability in a joint, and your movement patterns have become adapted and used to a very stable shoulder, and now your shoulder is actually letting go. And it's becoming more mobile, you might not be able to use the shoulder how you have in the past, which means once the shoulder opens up, why the hell am I having right knee pain, I've never had right knee pain in my life. But now my right knee is really funky. This is the unwinding of movement impairments. And you're going to find when one joint opens up, it's going to kind of cause a course correction. And another area, I want you to think about if everybody knows those old school scales, think about if you have something that's out of balance, so one object weighs heavier than the other. If you try to level things out, they're not just gonna go right to even unless you're like really meticulous and slow, adding more weight to the side that weighs less. Most of the times what happens with a scale is there's this teeter totter, there is this adjustment period, as things are trying to figure out what the equilibrium is. And then once the motion has been considered things stabilize, that's what we're doing here we're trying to find homeostasis. And creating a change in one place can create a contingency in another place. That is why nobody is doing one routine, and one routine only. Notice how the further and this might not make sense if you're new. The further you go in the movement program, the more I start to structure variety in your schedule, this has to be the reason otherwise, your body is going to adapt to just what if what if that person who had a tight shoulder only did a routine that open up the shoulder cool, now the shoulder has got motion. But if the body doesn't have any well rounded movement stimulus to it, you might not know how to move. And that just might leave you with uncomfortable knee pain. This is why we alternate routines. So we can have one routine, open up the shoulder and give you that mobility. And then the other routine complements either core stability, hip stability, ankle knee motion, we are trying to have a well rounded, dispersed stimulus of movement that we are subjecting your body through. So you don't just get really good at shoulder mobility. And that's one of the main problems with a lot of mobility routines is they're so focused on one thing, that they work fast, but they don't work long term. Because then it's like playing Whack a Mole other issues pop up. This is why we alternate routines and schedules. Let me know if that makes sense. And we can talk more about that. So short answer. Yes. It's very normal. Okay, next question. I noticed the we already talked about that last week. Let me move forward. So I think that the question we already talked about with your shoulder blade

because I think this is two part. I tried modification for the floor twist. XRT we talked about this last week, or am I having like deja vu here? Not. We talked about the floor twist and you gave me a modification but I've done the modification. And I'm struggling with that. And what are you struggling with that? What what what's giving you a hard time with that? Um, with the leg taps to the back. It's very hard to Well, I can't lift my leg. I can slide it back. But it still causes a lot of I shouldn't say still it causes a lot of instability. Um, so I rotate when I do the leg slide and for the arms, I can't keep myself upright at all if I try and lift it. Okay, can you can we table this and have this conversation a little offline? Because I probably have a couple more questions and we need to go back and forth and I want to be as respectful. Yeah, okay. Yep. Okay, let's table this and definitely connect later on it. Okay. Awesome. Thanks for being patient with that. Oh, no problem. Okay, next question. Hey, Vinny, I've experienced itching in my upper right back for a few years. My dermatologist said it's likely a result of chronic pain. And she recommended some lotion, but it stinks. My scoliosis is in the upper right back, and where I have the most pain and tingling? Have you heard of itching? And if so, do you have a recommendation for relief? And will the movement program ultimately also relieved the tingling? As always, thank you, this is a really interesting question. Okay, so a couple of ways to answer this. Let's start off with the overview. Yes, I believe the movement program will ultimately relieve the tingling. If we look at your body's way to communicate to you, we are going to find there's levels at the top level is pain. So in your body tries a lot of the other ways to communicate you that there's a problem, something's not right. And we continue to ignore it, your body elevates that signal until we get to a pain signal. Why? Because we listen. We don't really listen too much to tingling. We don't really listen too much to buzzing even though it gets our attention. We don't place a lot of importance on that. Think about it. When you're in a flare up. You listen. And not only do you listen, but you also panic. That is Payne's alarm bells, ringing off and doing exactly what it's designed to do. But that's the last ditch effort the flare up the spasm, the 10 out of 10, almost 911 Emergency pain, that's your body's last ditch ditch mechanism to get through to you that something's happening that needs to be paid attention to. There's a detail something was over overlooked. But your body is many, many, many other ways to get a hold of you. Part of that is itching. Part of that is numbness, it's buzzing. There's also categories that don't really fit into boxes like that, which is things feel off, they feel twisted. It feels like there's like a conversation or like your attention, your awareness is on a joint, it doesn't really hurt. But it just feels off. These are all ways that your nervous system is using sensory cells to try to get your attention. How we place attention is really key. What most people will find is just like there is an ascending order that the body uses to elevate the signals until we listen. There's also a descending order. So what might be a flare up then turns into just kind of constant dull pain, which then kind of relaxes and then turns into tingling or weird vibration sation sensations, and then those kind of de escalate to, there's no pain, but it feels off. It's not right yet. Where most people make the mistake is as soon as they're out of emergency mode. They're like, Oh, thank God, problem solved. I'm not in 911 mode, we have to walk the body all the way through the de escalation until we get to the level where there's homeostasis with the nervous system. Not everybody follows that ascending order. And not everybody follows that descending order. Some people massively skip, some people get stuck in some levels. Everybody's uniquely different. But what we can say is the common denominator is this is nervous system dysfunction. Okay? Either the nerves cannot communicate to the muscles, or the muscles and all the specialized sensory receptors over skin and embedded in our tendons and in our muscles. They're relaying really funky information to the body that we're processing, that it's going to happen differently for everybody. But through continual use and communication, we start to level up that signal. Does that make sense?

It does. So I just gotta keep doing what I'm doing. Like.

I mean, yeah, but I think that I want to be mindful that that's not just a throwing throw answer.

I don't feel that I don't think it is. I know it's not like I just it doesn't make sense. I didn't know if I'm glad I'm not the only one and I'm glad there's an answer but it's just been going on so long. That the tingling forever. Ever and Ever since I've been younger, I'm itching. So yeah,

well, this is this is also about temperature too. And this also goes a little bit beyond just neuromuscular function. And this also goes into the circulatory system too. If you've ever had a heating pad on for a long period of time, and there's a lot of blood swelling to an area to where it gets hot and warm, it can create that like, Oh my God, I've got a deep deep itch here. That's just the sensory cells being flooded with blood. So there's regular circulation to that. If you have more, if some muscles like typically with scoliosis, if there's a size difference, or if there's a function difference, which let's just say there is because there's most likely functional scoliosis happening. Yeah, it's not that far of a stretch to say that right side is getting significantly more blood flow than the left side, causing swelling and irritation underneath the skin. And that blood is not able to actually circulate and drain, thus leaving the sensory cell and receptors to trigger that. I just can't it's an inch that I can't watch, it won't go away. Okay, got cold doesn't really do that. Because cold withdrawals, the blood and fluids. So I haven't really heard of itching when there's a lack of blood flow. So it's usually when there's excessive blood flow. That could also be things. So now we're talking about properties of fluid dynamics and blood pressure. And what is the temperature? What is the ambient temperature that you're in? Does that have a big impact? How do cold showers change this so we can start to look at this might be also a temperature issue? Okay, we can then start to look at am I having foods that are high? High blood pressure? What does that have to do with this problem? Nutritionally? Is the itch also the sign of dehydration or overhydration? I mean, we can really go into the whole spectrum of multifactorial reasons why you might be feeling what you're feeling outside of just movement impairments alone.

Okay. That's great. Thank you.

Any any follow up questions on that? I'm good. Yeah. I guess my last question to you is, does your routine change the itch?

My daily routine or my the movement? Routine? Movement routine? Yeah. It's like, you know, she just sat down and said, It's gonna get worse if you do. She said, it's down to the to chronic pain in your muscles. So I need to take a little journal. You've told this to other people before about writing down. What time how long? What did I just do? What do they eat? I think that would help.

Especially if the itch like literally, if the itch is not a seven out of 10 24/7 all day long, no matter what, if you're noticing fluctuations. The answers here, we just have to be a little bit of a scientist to figure that out. Okay. All right. It's it's responding to something. Yeah. And we can use the movement program to track that which it kind of sounds a little outside of movement right now because you don't really notice. Or maybe it does change it. We're not tracking it. We don't know yet. Yeah.

Okay. Thanks. You're welcome.

Okay, cool. Moving on. So that was at 720. All right, next question on the world's greatest hip flexor stretch. Can you explain more about how the straight leg in the exercise is getting stretched? When I first did this exercise, I thought the leg that is that 90 degree angle on the chair was a leg that was getting stretched. I love talking about the world's greatest hip flexor stretch. Yeah, let's, let's talk about that. Let me find my animation as a visual aid. Okay. Just a disclaimer, this could be like a six hour combo if you want it to be, but we're not going to make it that. So this is the world's greatest hip flexor stretch. And it's a position where in this example, the left leg is over this block, Chair couch wherever we want to call it, and the right leg is straight out. Now, the left leg being up and over this block, helps to take out the curve in the spine and the pelvis. The right leg being on the ground. Let's see if I can Oh no, the video player is covering this. I mean, want to figure out If I can, there we go. Excellent. We're trying to lengthen the right hip flexor. So the pelvis lowers back to the ground, the curves are relaxed out of the spine, the shoulders relaxed, the neck changes and the John head tilt changes to, that can only happen when the resting length of the right hip flexor releases. So the right hip is an extension. See if I can, if I can just actually show this with

myself, let me find this.

Alright, so I'm gonna get on the ground, and we're just going to play with this. So right now both hips are neutral, meaning the pelvis is flat on the ground, the lower back is flat on the ground, both hips are in the same position, they're both flexed, both hip flexors are short, right? When I let this leg straight, now, the straighter the leg goes, the more the right hip flexor has to lengthen, the more the hamstring has to lengthen. Now the knee, hip and pelvis are on extension. Keeping one leg up and see if I can almost exaggerate this, show my lower back, if I were to have both legs straight out, that would kind of allow this like tilts and lower back to become more extended, I'll kind of pull up my shirt to show this. By bringing one leg up, we take a lot of that extension out. So when one leg is in this 90 degree position, what we are doing is we are effectively reducing that lower back curve and bringing this pelvis to tuck it back and roll it a little flatter. While the right leg is an extension. I think I you know, if I'm really being hyper vigilant and critical, maybe stretch isn't the best terminology for this exercise, what we're doing is we're just resetting the proper length of the hip flexor where, you know, if we were to really stretch, technically, that would be to take the muscle past its resting length, and really bring that hip into extension. But all we're trying to do is to remind the hip what its proper resting length is. And maybe the next question is, is why is proper resting length important. So what I'm doing right now I'm standing, if the hip flexor can go to his proper resting life, I don't have to tilt arch or do anything with my knee or hip to accommodate a hip flexor that short and tight or can't release, or a hamstring or a knee that can't release, I'm going to have full extension capacity in all of my load joints. When the resting length of the hip flexor can assume extension, as is done in a standing position, which we are all in for a lot a lot of time is a person who asked that on this call. Does that make sense? Are there any other questions about that? Because that's a 30 minute exercise. So if you're going to be motivated to do something for 30 minutes, it's really important to me that you understand why the why behind the what so you can motivate yourself to do that. I don't think I would be I don't think I would have crossed any finish line of any marathon or ultra marathon if it wasn't for the world's greatest hip flexor stretch, and just unwinding the tension that happens running.

Yeah, this is Bob, I happen to ask that question. And yeah, I've been, you know, I'm in phase three right now. So the reason I wanted to ask it was, you know, I did during phase two, and it's been kind of on my mind the last couple weeks to ask it, but I just finally got a chance to put it into the, you know, the chat before this session. So, since I'm doing again, in in phase three, I just want to make sure how that's actually kind of, you know, I'm putting stretching quotes. Yeah, that's actually striking, but you your explanation makes perfect sense now. Beautiful.

Let's, let's think of it as, instead of definitely, we got to move away from stretch. Let's look at it as like recalibrating what resting positions are with dozens of muscles in the hips.

I have a quick question too. How does it work when you change like the when you use like the different levels of the straight leg? Like if you raise it, but you still are in the hip flexors that.

Do you know what I mean? Could you explain maybe a little differently. Like if

you have Um, if you've seen the tower people have and they raise their foot. But it's basically the hip flexor stretch is that good or not necessary?

Let's talk about that. Let me go grab one.

Okay, so this is a wooden device, it's called the tower, made famous by Peter Gosu. This was one of his staple. No matter like who you were, or what problem you had, he would always ask you to do this. Now, just to kind of demonstrate what this thing is. And sidenote, it's cool, I use it. Sometimes, it takes a really long, it has a lot of disadvantages. Number one, that things expensive, probably close to 200 bucks. Number two, it takes a really long time for it to work. So it's effective. But you're looking at probably about an hour in this thing, compared to maybe just 15 minutes in the world's greatest hip flexor stretch. So just to give you a visual of how this thing works, it's still it's literally the same concept of releasing the hip, we're just doing it. So like this, there's a little pedal adjustment, for five minutes, your leg goes here, and then five minutes down, down, down every five minutes, we lower the level. And what we're doing is this is for extremely dysfunctional hips. We're technically having the hip short, and we're allowing the hip to be here. And then every five minutes, we're just slowly asking that hip to lengthen to his proper resting length. The different angles somewhat do different things in terms of where they placed pressure on the knee, the mid range is going to put a lot of extension pressure on the knee. So if you've got tight hamstrings, hanging around the middle, or somewhat upper towards the top, you just have the entire way to delay bringing the knee into extension. I've found this to be problematic for a lot of people. And I think this is over prescribed in the Egoscue method to the point that you're just asking somebody to add an hour on to their movement routine. This isn't even about the other exercises, this one thing takes an hour by itself. So I think that there's a lot of other ways to engage proper resting hip flexor length without devoting an hour of your precious time to just one particular passive exercise. Does that make sense?

Yeah, thank you. Yeah.

I, if you if you can, you know, if you've got the financial means, and you've got the time, go for it, spend five minutes at each level with a single pedal. But I think that there's probably shorter, easier ways to get through it. Cool, I love talking about that stuff to really cool machine. Alright, let me get back to these questions. I see the chats coming through. So let me get caught up with these first. Oh, great question. What do you do when you finish the program, you do it again. I offer four options. There's four options when you complete the movement program, right. So just to be clear, it takes 52 weeks, but 56 weeks to complete. Your four options or this option number one, you've just taken a year to build your movement practice. If you're absolutely loving it, and you feel like you're 100% on the right path, everything's working great, you're getting the results that you want. Let's not change the damn thing. Continue with the schedule that you have. And where you finish the program now becomes your master schedule which the program will show you how to do that. So option one is continuing doing exactly what you're doing because it's working. Option number two is to start over. Why I say this in air quotes when I say start over is because you starting again is not starting with the same body. You are We're going to experience the Phase One routines and the phase two routines entirely different if you choose to do the program again, because you've got a year's worth of better function and time with your movement and your movement patterns. So option two can be really great to re explore even if it's the same routines, and you've been there done that, I promise you, you are going to have your eyes wide open. Because a routine that you hated at the start is now oh my god, this is the thing that's going to take me to the next level, or an exercise that caused the flare up like bridges, or the kneeling wall exercise that was hard, you're gonna realize that's easy. You starting and again, you're probably going to discover a lot more about your movement. And you're also going to see how far you've come. And that's pretty rad. Option number three, is to continue with your schedule. However, I open up the entire program to you remember, the movement program is going to start to cater to your needs, which means based on what's helping you move and feel your best, it's going to put more routines in your schedule that have those specific functions in it. Although that's really great, and it becomes individualized and more customized to your needs. The downside to that is there's a lot of routines that you've yet to experience. And rightfully so because I'm trying to keep structure and organization with you. But there could be some golden routines out there that really help you take yourself to the next level. So option three is continuing. But I open up I think it's I'm forgetting the days off the top of my head, it's like one to two days a week to go explore the routines that you've never tried, and seeing if there's any vitality in those. option four. And this is the newest option that I've just added within this past year is your continuing the movement program. So it's just like the first option, except you're doing the cardio program, which it's an add on. It's I forget what we're selling it out right now. But it's a 16 week course designed to teach you how to get back into working out. So if you're feeling amazing, and you're feeling strong, and it's kind of like, okay, I've got this like self care routine developed, I'm getting stronger. I want to really start to work on my fitness and improve cardiovascular function. I built the cardio program to show you how to integrate cardio workouts, how to warm up how to cool down, whether it's running or cycling, Stairmaster, elliptical, how to do these things in a way that's conducive towards long term longevity here. So those are the four options. Once you finish, and you just there's no wrong option, you just got to choose what works well for you. Next question, not being very well mentally can delay the process. Yeah, your mental health has a lot to do with your body. And I think it's it's only in it's not only here, but you know, there's there's this like, mind over matter. There's this disconnection between our bodies and our mental health here. We think that they're separate. And they're just not our mind controls our body. And our body influences our mind. How we move is how we feel, and how we feel is how we move our body, our mind and our emotions, our mental health, it's all a part of the things that shape how we move. So much so that and I talk about this analogy a lot. Think about it. If we put 500 people in a room, and they've had zero acting experience. If we were to tell these people, Hey, show me what a sad depressed person looks like. Without any training, everybody would change their body position first, to communicate an emotion to communicate a state of being. If I were to take that same group and say, Hey, show me what a king looks like, show me go be a queen. The first thing people would do is they would change the way they carry themselves how they move, they would change their posture and their movement patterns, they would change their voice, they would literally change their energy to match the emotion. We use our body language all the time to communicate. Think about it. If you've ever been in a relationship, you don't even need to ask how the person's day is you can just Oh, they've had a shit day. You can just tell that they've been through it today based on the way that they're carrying themselves. So if the way that we move, shapes the way that we think and the way we think shapes the way we move, yeah, if there's if there's mental illness, if you're struggling with mindset stuff It absolutely impacts your ability to make progress. I rejected that for years, when people told me that mindset is half of the problem, I get really irritated, I get really dismissive. And I'd get really frustrated. And let's say no, it's not my back's broken. Have you not seen the X ray? Like the X ray was very physical, I saw the break, I saw the trauma, I saw the fracture, I saw the herniations. It registered to me that it was only physical, I fail to understand that my mental health and my relationship with my body was half of the problem. And I kept looking for exercise after exercise after exercise, I exhausted to the best of my ability, my capacity to look for physical solutions. And nothing really changed until I changed the relationship I had with myself. And if you're hearing that, and your first instinct and impulses like BS, that doesn't, the way I think and feel has nothing to do with my movement. Okay, I hear you, I was there too. And it's just a matter of time until you, you're going to not be forced to change your mind. But you're going to be looking for the physical solutions for a really long time. And it isn't until you really understand your dynamic with yourself. How do you approach pain? How do you approach physical discomfort? What is the language that you use? Is your identity wrapped up in pain? For example, every time you talk about back pain, is it my back hurts, do you own the back pain has it become a part of your identity, to where you can't even really think about what it would be like to be pain free? Sure you want it no doubt. But if your relationship with chronic pain and movement problems is such that it's actually advantageous for pain to stay around. That won't change until the mindsets addressed. And we can talk about that a lot. I'm not a mental health expert, but I understand how, how influential Your mindset is, and your mental health is on your movement. And I had to cross that very uncomfortable bridge and road. And, and let all that stuff work its way out and through my body.

I've I've developed a mindset course to help people kind of start to build that bridge back into themselves in a hopefully a very productive, healthy way. Your coping patterns have a lot to do with this too. If you have unhealthy coping patterns because of your mental health, and you don't have the tools and skill sets to manage stress internally. Watch what happens the next time you're stressed or triggered? Where do you store it in your body? I would have to imagine it's probably around the area that's in pain. That tight right hip is also that area that you feel engaged when you have anxiety. When you feel unsafe around another human being, what is your back feel like? What is your heart? What happens to your breath? How are emotional issues presenting themselves physically. And once you see that connection, yeah, working on physicality is really important, your body still has to understand how to move. But if we're also not addressing mental health, while working on movement patterns, the mental health patterns will dominate over the physical patterns. And it'll be like we're, we're trying to like mop up a floor yet there's still a leaky pipe somewhere, it can feel like one step forward one day one step back, because we're not understanding how our emotionality has so much to do with why we're moving the way we're moving. And I'd love to talk more about that, because it's really important. So let me know if there's any questions on that. I highly recommend if you have the means for it, and if you don't, there's other there's other alternative solutions out there. But I highly recommend if you have the means for it to get some professional help get some therapy. I think it's gonna go a really long way, especially when your everyday practice like getting further in your body and in touch with yourself. Got two more questions and I'm going to turn to the group chat. When I'm doing the L position, it is very difficult for me to maintain the four minutes and it causes me pain, especially in the front part of the lower leg. What would you recommend me to do? Well, and this goes for everybody, the sets the reps, the durations, when I'm saying Hold this for five minutes, 10 minutes, whatever the time is, whatever the variable is. That's ultimately where I want everybody to be You, but don't let that time override what you're capable of. For example, this person writes four minutes is a lot. Okay? What can you do? Is it a minute? Is it 90 seconds, minute and a half? What can you do before you notice you've crossed the Functional Threshold? Let's just do it for that time. Maybe for you, it's a minute. Great. Week one, we can only do this position for a minute. Where are you at week two, is it a minute and five seconds track how your functional capacities is increasing? I say this a lot. And I say it often meet your body where it's at. Just because I say four minutes, I want that for you. And your body. And your nervous system does require very specific durations. Before things relax, let me explain really quick. you've ever seen somebody do this, stretch it out, stretch it out real quick, we're not stretching anything, it takes the nervous system, at least 60 to 90 seconds of a stretch being maintained. Before the brain, I'm sorry, before the muscles send signals to the central nervous system that this is safe, we're not going to get injured. This is a chosen voluntary stimulus. And it's only after a bout on average 60 seconds, do the sensory cells in our muscles and our tension and our tendons then signal to the central nervous system to relax and allow them muscle to lengthen. So if we're just like stretching for 20 seconds, all we're doing is potentially creating an injurious environment, because we're just moving and we're not training that this is actually safe. And this is allowed. And this is okay. We're just getting in and out of joint positions that will always feel stiff and tight. Because we're not spending the duration. So every duration that I have is for a specific reason. But that doesn't mean that's what your body's capable of right now. So meet yourself where you're at. If you have to lower durations, if you have to lower sets and reps, do it. So you're not in pain, and track how that gets better week over week. Ultimately, I want all of these exercises to feel simple for you. Maybe not always easy but accessible. And you can do the full durations, sets and reps. All right, last pre submitted question. My right foot points outward and is especially and is especially notice noticeable and exercises that demand the pulling the feet to toes back. Are there any exercises to focus on correcting this to elaborate my hips and knees are straight in line but my right foot just points out? Left foot stay straight? Is the person on this call? Who asked this question. You're saying? All right, can you check to see? All right, who asked Tyler to Tyler awesome, man. Thanks for coming tonight. Of course. All right. So it sounds like have you heard of the term tibial torsion before?

I do not think so. No.

Okay, so let's let's do let's do a quick crash course. Let's do like a little high level overview and then talk about a little bit more about what's happening. Okay. Okay. Let me do this. There we go. All right. So torsion is just a fancy word for rotation. All right. Our hips can have torsion. And our feets can have torsion. So your knee could be straight. Right? the kneecap straight. Yep. But that happens. There's torsion in the foot, ankle and lower leg. And the opposite is also true. The knee can point this way, but the foot component work. Now, torsion, there's nothing wrong with torsion. As long as it's functional, because we should be able to rotate the shin and lower knee internally, we should be able to rotate the shin and knee lower limb externally. It's when the leg can't get out of the torsion that creates movement impairments and irregular problems. So far, so good. Good. Okay. So there are if there is dysfunction, then we can't get out of it. It's like either or either the knee is straight and the foots out or the foot is straight. But then but the knee isn't like either or. Right. Exactly. Okay, so I think we're on the same page, you're experiencing a little bit of tibial torsion dysfunction. So what exercise is that showing up for you in

the L position upright, the L on the wall that you just mentioned. And then I forget the name, but the one where you have the ankles elevated with the block in the middle, it really just anytime I'm pulling the feedback, or I think some hanging ones as well. Even even the 90 on wall, right, because I think I've started to notice it more recently. Like, if I want to have my toe straight, like you just said, then the knee is in, right? Or either the knees are straight, and then my right foot is out.

So you kind of just answered like a hidden thing that I was asking, which is, is this a consistent dysfunction? Or is it like, it's all good, but only in this one exercise? It really shows up? It sounds like it is a common denominator in a lot of patterns for you. Yeah. 100%. Yeah. Okay, so there's, what I've learned is there is no one black and white protocol. There's always a spectrum and a gray area of how to treat a movement dysfunction like this. Some times, we want to prioritize the knee being straight, and the foot pointed out, other times foot straight and the knee points in. I've found over the majority of people that the answer is somewhere in between, could we find how what is the straightest that we can make the foot and the knee because right now it's either or for you either one straight or the others twisted. But I bet there's some middle ground here, where the knee has a little rotation, and the foot has a little rotation. They're both off. But it's not an either, or we're sacrificing one joint for the other. So my first piece of advice is, can we do these exercises and find a little bit of playfulness with exploring what feels better? How can I kind of approach a little bit of knee rotation to reduce the torsion angle in the foot? Is that a possibility? Though, that sounds simple, that can actually be quite frustrating when there's a true torsion dysfunction. So I'm confident that over time, it will relax, the more we ask it to. However, there can be probably a couple things that we can do to maybe pinpoint and target this torsion a little bit more. You can definitely write this down. I'm going to post this live recording in a couple of days. So you can just kind of watch this later. But I'll walk I'll walk you through a few simple things you might be able to do. Sounds good. All right, cool. And this goes for everybody this is this can be a nice little way to target the lower leg. Ultimately, we have to always take a step back. Because I've never seen somebody with origin. And there's no shoulder disparity, it's usually always countered with a shoulder disparity, a shoulder imbalance.

So I definitely similar problem to Yeah, left shoulder.

So I also want to be clear that your torsion, though I'm talking about it like a problem. In reality, man, it could be your body solution to your shoulder and balance. In for a second. Yeah, fitting in the body happens randomly, your body doesn't just decide to rotate a joint. It does this in a response to something else. Now, for example, if I've got let's say I'm a, I'm a computer guy, I'm a I'm an editor for commercials, whatever. I'm doing a lot of like keyboard and mouse work. Okay, so my right shoulder is internally rotated. Well, to help accommodate this internal rotation and the fact that his arm can't swing, I'm going to do a couple of things. I'm going to either shift my trunk or rotate the ribcage, which is then going to cause me to elevate a hip. I'm going to change how each hip can rotate. One hip is going to be harder to externally rotate, the other hip is going to be harder to internally rotate, and to manage all of this right shoulder rotational imbalance. I found out that Oh, instead of actually walking with a gallop, if I just rotate my foot and pronate the ankle, I can actually have a little bit smoother walking pattern to help accommodate the fact that my I trunk is so is deviated. Yeah. And that can show up in a ton of different ways. So we are going to focus on the lower leg. But there's also a lot of work that needs to be done with the shoulder. So I never want it to be just like, let's go, let's go ham on the lower life. Yeah. Okay. Cool. So let's, let's talk about this. This is going to require a fabric strap. And we're going to start off lying in our triangle position, the strap is going to be placed right on the top part of the foot. So right where that front foot is. And I am going to, let's try to get this a little better hold on a sec, I'm going to keep my leg in line. So both of my thighs are in line, I'm not higher, not lower. And I'm gonna pull back on this. So I'm trying to lengthen the both back heads of the calf muscle, you've got two muscles that make up your calf. Typically, when one gets tighter, this is also what causes torsion. So I'm trying to use the strap. What I really like about the strap is I don't want to say think of Santa, I think of like, somebody who's controlling a horse carriage, right, we've got these reins, I can use this strap as kind of like a guide, your foot probably wants to like, I would imagine falling like this. So I can kind of use this strap as like reins to change the angle of my foot as my calf are stretching. So I'm using the strap, I'm gonna hold this for a minute, maybe 90 seconds, whatever feels good for you. And then after that, I'm going to lower the strap right to the middle of my foot, and then bring my hip up into as much flexion as I can, while my knee is straight. The knee straight is going to be important because if it's that we'll probably try to do some torsion. So I want to try to figure out, can I use this strap as like my assistant to help kind of counter and steer and reduce the rotation. And again, 60 to 90 seconds here. And then we're going to switch sides. Any questions about

that? No, sir. That's great.

So that's thing number one. Thing number two. Have you experienced the runner stretch assisted runner stretch yet? I don't think so. Okay, it is in the program, it is going to come up when when it's probably time. But I'll show that here if you're looking for a little bit of like extras that you can do to start targeting this. The setup of this is critical. Because if we don't set up carefully for it, we're going to treat both sides differently, which just doesn't really get after what we need to. So you can do this. If you're really flexible. You can do this with your hands on the ground. But But let's,

let's Oh, I have done this one. I know I think I know where you're going. Yeah, I have done this one. Perfect.

So for you, it's going to be really important as we set this up, that again, we try to keep either the front leg or back leg, it's an either or. But try to try to actually play with it. When you're in this position. It's not just a static hold, maybe spend 30 seconds with your foot straight and your knee in, and then 30 seconds with your foot out but your knees straight. So you're kind of giving yourself a little bit of both. And that should start to level out over time to more of a straight but knee and ankle position. Cool. Any questions on that, sir? All right, we're moving on. I might just take like a few more questions in the chat. And then like I said at the start, if I didn't get to your question, it's really important that I do. So please submit it ahead of time, so I can structure that a little bit easier. Okay, yes.

Lavell, after 20 years of sports and lifting weights, I'm nowhere close to getting that natural squat. Will this program help unwind all those years and get back to squatting that low? Yeah. So I can tell you before I broke my back, I wasn't even I was never a guy who could squat like that. I mean, I really couldn't even tell you. I don't even remember as a kid being able to move like that. I feel like I was born tight. I don't know if that's a thing. It's not but I feel like I was.

So

yeah, you can restore your squat. I did it. And many, many, many, many people do it. But restoring a squat first starts with the work that you're learning in the movement program. And then it's continued by you spending more time in a squat pattern. Now if a squat is uncomfortable for you, which it probably is, if you don't have depth anymore, then we have to think of what are some ways Is that we can get a little creative here, can I flip a block up right? And just sit on it. So I'm kind of practicing a squat right now, this might actually be really hard. And your muscles might be on fire and burning after a few minutes, Could I could I spend five minutes a day here watching TV, just if you're doing scrolling, whatever it is, find excuses to spend time in a position. If your body can't make a shape like this, then the more time we spend making the shape, the more capable your body's going to be. So it can start out like this. And as that becomes more comfortable, we lower it. And we keep doing this until we just get to this ability to just sit and rest comfortably. But this doesn't just happen randomly. And magically, it takes the ankle, knee, hip, pelvis, spine and shoulders to be able to work together, which you're working on in the program. And if this is specifically your goal, then it's going to take a little bit of extra work outside to make a position like this accessible. And that means you just spending more time in that position.

Throwing Can you speak to shoulder disparity opening? The book exercise? opening to the right is so hard shoulder so far from the floor left is better. Yeah, I can speak a lot to a shoulder disparity, could you maybe point me in more of a direction of what it is that you're wanting to hear or talk about? So I can answer more specifically to what you're wanting to know? Well,

it's just so different. And then when you said like that your your shoulder needs to hit the ground, buddy for your arm in your head needs to turn it's like, I am so far away on the right side a little bit better on the left.

Let me ask you a question.

I have scoliosis mild.

So what we're talking about here is a rotational pattern. How often are you rotating on daily basis in your normal life?

Probably very little,

probably very little. And and I'm not knocking you at all. But I'd probably have to imagine that exercise was maybe the first time in a while that you've rotated like that?

Yes. Yeah.

So the question or the conversation that we need to then have is taking a step back and not even really talking about your shoulder disparity or the rotational imbalance. But understanding that Kathryn, and everybody else on this call, your body is an adaptation machine, it will adapt to whatever stimulus it's exposed to. If you work out that stimulus, the more you work out, the more your body adapts to it. If you don't work out removing stimulus, your body will adapt to that it will become deconditioned. And over time, you will lose those benefits with fitness. So movement isn't any different. This is the way our lifestyle our jobs or careers, our daily routines, they shape the way that we move. Because if you're somebody who doesn't for work, or exercise or movement purposes, if there isn't natural levels of rotation built into your day, then why would the body be able to rotate? It's not it's not getting the orders to the stimulus to so this disparity, this while I can I can rotate to the left pretty well. But I can't really rotate to the right. I'd have to imagine that if we were to watch camera footage of you, we would probably find that your house and environment and lifestyle set up to where you probably sit up and move your legs, you probably turn to your left way more than you turn to your right. And that's your body's adaptation mechanism. Reinforcing the rotational disparity before I continue, does that make sense? Yes. Okay. So this imbalance is not it is your body solution. It is adaptation to your life and past history of injuries, current injuries, lifestyle. I mean, there's so many things that shape that so of the reality is, is a movement program going to help Hell yeah. However, if your only time of your day rotating is spent that few minutes in the pain Academy movement routine, for many, that's enough. For many, it can be enough. But it's not enough for everybody. Maybe you're the person who needs to spend a little bit more time rotating. And it could be as simple as you're catching up on a call with a friend and set up like laying on the couch or sitting and not moving. That call is just spent. Get creative, it doesn't need to always be structured. Just the call is spent, which is doing a little bit of rotational movement, taking steps, doing a little bit of extra rotation. Be gentle about it, be simple, but be intentional, that you're now understanding the bigger picture, which is all of the ways that you are moving and feeling is just how your body's adapted to your life. And the only way we can change that is by adding more stimulus into your life, which you're doing with the movement program. And we can probably get better results. If we can look at what other areas of our life. Can we do this in? Do we only lay on one side and watch TV and read? Can we start opening up the other side? It all influences the way that you're moving and feeling. Does that make sense? Definitely. Thank you. Yeah, you're welcome. That that shoulder will touch the ground when it's ready. So don't force it. Okay, next question, Daniel. Sup, man, it's good seeing you here. Thanks for coming. If the case was that my so as feels tight because it's a week, what role does the world's greatest hip flexor stretch playing helping the so as? And since it's such a deep interconnected muscle? What movements strengthen it? If it's possible to answer without making the so as the fall guy for everything? It is impossible to answer because the question almost enters this as if the so as is the problem. Remember, man, the so as it is a big muscle group. But so are the other 58 muscles, that all play a role in helping your hip pelvis and spine move. I've never met somebody with singularly a weak so as and that's it, never met it, I don't even understand how to how to assess that and how to how to think like that, because it almost like puts horse blinders on the entire interconnectedness of the pelvis. Your hips could be weak, you could be weak in hip flexion, for sure. And that could mean that your muscle is tight, because it's weak. And your nervous system is, is creating excessive overdrive, because if it actually relaxed with weakness, you would run into like a hip injury. Maybe it's tight, because it's it's just so damn strong. I've seen muscles that are weak and loose. I mean, it's how we want to categorize and put these muscles into boxes, is, it's almost like an unnecessary step that I don't think really moves us closer to the solution. So here's what we can do. Here's what we know. Let's take the muscle out of it. Okay, let's strip away all the muscles in your body. And let's look at what really needs to happen here. Your hip needs to be able to flex it needs to be able to extend it needs to be able to abduct, and it needs to be able to add that it needs to be able to rotate externally, and rotate internally. Forget muscles because then we're just going to be playing the anatomical physiology game of trying to pinpoint what does what, when why where the hip needs to be able to move. So if you've got a hip problem, then we need to give it positions that help stimulate movement. The world's greatest hip flexor stretch is helping to bring your hip into extension. We probably also need flexion we need rotation we need all the things that I just talked about. So this is where instead of making the hip flexor our focus, let's look at movement patterns. What exercises are in my arsenal to extend the hip what exercise This is from this program are in my arsenal to flex the hip. What exercises in my are in my arsenal to rotate the hip, and what exercises helped me abduct or adduct. We're probably missing one, two or three of those really important categories. If we can have a, if we can provide stimulus that daily allows the hips to do all those things, the conversation is going to quickly move away from helping the so as, and it's going to be more viewed as restoring the vitality of the hip. But you don't have two hours a day. Maybe you do, actually, I don't want to speak for you, maybe you do.

Here's what I'm going to do. Give me a second. All right, now I'm going to share links, I'm gonna share four links with you. Okay, these are exercises outside the movement program, this, I put these in my more advanced cardio program, warm up for experienced athletes here, but I'm going to give them to everybody on this call. When I share the links, save them, explore it when you're ready. You don't have to do any of these things. But Daniel, if you need a really specific way of what I'm talking about exercises that give you all of those hip functions, this is going to be that just be prepared, it's going to be a buttkicker. So let me find those really quick for you, but and everybody else who wants to bring an interesting level of challenge. Should you feel like your hips need more focus? Okay, let's see, I need the series

I think I've got it in the run level for warm up. One second to catch myself up with this.

Okay, so we've got the flexion series extension series, we've got the abduction series and abduction, okay, I'm going to share the level four warm up from the cardio program and go slow.

In the bottom of each rep, we get this link. So this has been a little funky, Advanced Settings that's already we've got so many like access permissions on these videos. So I'm going to share this link in our group chat, can any one of you click it and just see if it works? If you're able to pull up the video and play it

Yep, it works.

Good luck, brother, and sisters and everybody else out there who's going to do this. So this is a very aggressive, well rounded view of hip function, you're going to be doing it all. Let's leave it at that for now. And should anybody choose to explore this and venture into this routine? Try it and share feedback or ask questions about it once you get a little bit of experience with what I'm talking about. And you might remember me for a few days or many days after that might be a little sore, because I know I was when I first came across this. Okay, I think I'm going to call it for tonight if there are any other questions, if you can hold on, we got some new people here. I really want to make sure everybody has what they need to at least like get started. So Jen, let's talk about the bear crawls next week if you wouldn't mind submitting that question ahead of time. Marissa Marisa.

Let's see. So hello, I'm new. Can you speak about how we may or may not always feel in balance, but we can see it? Well this is normalization. Okay, so I think at this point we have like 550 or like 600 Before and Afters featured on our Instagram alone. And there's there's 1000s more on my desktop And why even bring that up is every single person who was in our before photos, for some level of certainty felt balanced. I mean, they were obviously coming here because they knew that there was a movement problem, chronic pain. But I can't tell you how many times people are standing like this. And I'd say, Hey, do your shoulders feel level? And they'd say, yeah, why? Or, or people would be standing like this, clearly 80 6070 80% of their weight is over there, right lay, yet they feel equal, equal way 5050 Even balance. This is the desensitization and normalization, of imbalance. When this is around for such a long time, this feels normal. And it visually doesn't we put lines on that we can, we can very easily visually see deviations, but it doesn't feel that way, too. In fact, if I were to take you from here to here, this would probably feel gross, it probably feel weird, uncomfortable. It doesn't feel Yeah, things are level and natural and neutral, and both sides of my body are working. If your physiology has adapted to this being level is going to feel very weird, almost uncomfortable, maybe even borderline unsafe. So this is why the question is never can we resolve these issues? These imbalances? The question is, is how fast I it's, it's something that we want to have change over time. So I hear you on the balance is probably being normalized, and you not being able to feel them. This is why we're just daily. Aside from resolving imbalances, you doing these exercises and breathing and feeling is like you choosing to reengage a conversation with your body. And when you do that enough, one of two things is going to happen. Either, you're just going to naturally still feel the same, but your body will regulate and balance out without you noticing much. Or you are going to be very in tune and sensitive to wow, my left shoulder is an inch and a half higher, my left arm is immediately rotated today, I've got to go do XY and Z because there's such an intimate conversation happening with your body, it will happen. But it only happens when we spend time every day talking and actively listening and doing these exercises. Every time you're doing your foot stuff. You're kind of you're remapping proprioception, sensory cells and receptors. So you can remap out your body in space and time better. Yeah, and so Marissa, let's, let's save the mind body connection for next week. Because it could, it could dominate every conversation. And it should, because it's so damn important. I think it takes both the mind and the body. It's not mind over body. therapy alone isn't going to solve movement problems and trauma in the body. Movement alone isn't going to solve mental health and trauma in the body. It takes both and it takes a It's a dance between both to really give yourself a 100% full rehabilitation here. It's just a matter of how much you're willing to acknowledge that and and put weight and value into that. And if you're anything like me, I resisted that for such a long time. Lavelle. So yeah, there, there are three items that I need recommendations on where to buy the box for the hip flexor stretch, the slant board and the yoga strap to keep the legs okay. So the box that that? Look, this is like $180 foam block shirts. Cool. It's really portable. It's light, it's very easy to just quickly change shapes and sizes. I've had this thing for 988. No, I don't even know how long I've had this for. It's terrible. But it's so unnecessarily expensive. You can choose a couch or a chair for this. So I'd recommend that but I don't want to make financial decisions for you. So if you do want a large block like that, you can go to this website crooked human.com I just shared it in the chat and they've got a lot of equipment that you can use Yeah, Amazon's a great place for slam boards. Daniel, you just bought one for like 20 bucks. That's excellent. That should do just fine. You can also stack up books to elevate your heel we can get really creative with it. The one object I am really picky on is the yoga strap the strap because I see people substituting a strap out for like a plasticky exercise band and it just doesn't doesn't do the same. So I always recommend a fabric yoga strap, I'm going to link it here