Human Movement Science Concepts (Video 1): Posture, Length/Tension Relationships, Synergistic Dom…

Human Movement Science Concepts (Video 1): Posture, Length/Tension Relationships, Synergistic Dom…

Posture, there is an argument on whether
these postural dysfunction models, movement impairment models even work. You
know the real problem with that whole argument is, it all comes down to the
definition of what posture is. What we consider posture. What we generally think
of as posture, is our mom making us walk around the living room with a book on
her head right. This whole thing guys, like steam like the old movies with like,
you got to walk with good posture, and then sit up straight, right that’s not
all posture is right. Postured you’re alluding to it with that stuff, you’re
alluding to an ideal alignment. But if we’re going to make a definition of posture
and it’s going to match everything I’ve taught you before, then it also has to
include all systems right, because I said you can’t take out any one system. Rule
number one, if it affects the human movement system it affects all systems;
muscle, fascial, skeletal, neural. So I made my own definition of posture, why not. To
me ideal posture is ideal arthro and
osteo kinematics. What does that mean? Both the gross movements we talked about;
abduction, adduction, flexion, extension as well as the joint on joint orbone on
bone tiny movements; spin, roll, glide, compression, distraction. Arthro and osteo
kinematics maintained by optimal myofascial, so that’s the combination of
what and what? Muscle and fascia right. Optimal
myofascial activity in length. So the right amount of tone, the right length,
no adaptive shortening, no restriction, as a result of accurate of sensation,
integration, and activation by the nervous system, both statically and
dynamically. How is that for a mouthful. haha, it’s a long definition, but why does
it have to be long? It has to be, it has to be clear, and I think some of the
arguments we get to in this industry and you’re going to, you’re going to run into them guys.
You’re in school now, so you know one school of thought, but you’re going to
get out into the field and realize that there was a lot of schools that
contributed to a lot of the information that we use. This definition is
broad-based so that it does cover a lot of areas, and so that we’re all speaking
the same language. Now in the absence of ideal posture, we have postural
dysfunction. Postural dysfunction is the absence of ideal posture as a result of
maladaptation by oneM or multiple tissues in the human body. So if I have a
strain, a strain is what? It’s it’s, it’s a tearing of myofascial tissue right. So
depending on the level of the strain -it might be micro tears all the way up to a
complete rupture right, that affects my muscular and fascial system. Is it also
going toaffect my nervous system? Sure. Is it going to affect the arthro
kinematics? You think if you tore your psoas it’s going to mess with your hip? Sure,
sure that makes sense. Postural dysfunction to movement
impairment. You guys will see the terms movement impairment, in fact I
recommended a book yesterday Shirley Sahrmann’s ‘Diagnosis and
Treatment of Movement Impairment Syndromes’, we’re talking the same
language. We might use different words, we’re talking the same language. Why do you
think I have that picture up there, they both had injuries.
Colby’s had a pretty long almost injury free career, except for contact. Most of
his injuries have been contact related, until recently he’s a little older
though. Dwight Howard though is a young guy, has he been injury prone? Yeah. Where? Low back.
Does anybody see the amount of an anterior pelvic tilt he has? You think
that played a role, and his feet turn out pretty good too in that picture, although
he could just be posing. But you guys get what I’m saying there right, like maybe
these two things are, you know I can’t say for certain that his anterior pelvic
tilt caused his low back pain, it could be his low back pain causes anterior
pelvic tilt. I don’t know for sure, but to me there seems to be a correlation
between one guy on the right who has pretty good posture, and has had a nice long
career, only mildly obstructed by injury, versus the guy on the left who fairly
young and his career started having some serious problems that put him out for a
good portion of a couple seasons, and he has a crazy anterior pelvic tilt. Guys
going to get where I’m going with that. Neuromuscular efficiency is the ability
of the neuromuscular system to allow agonist, antagonist, stabilizers and
neutralizers to work synergistically to produce reduce and dynamically stabilize
the entire kinetic chain in all three planes. I gave you that same definition
yesterday, you guys remember that? Gave you the same definition yesterday that I
stole from NASM, and by stole I mean borrowed, and I asked nicely and I’m
citing my source. I think NASM Pro is now a different website but you guys can go
to Now let’s look at that definition with
all of the information that you guys now have.
The ability of the neuromuscular system, so what am I talking about? The link
between who and who? The central nervous system and the muscular system, to allow
agonists, prime movers, antagonists -the opposite of the prime movers, stabilizers
and neutralizers alright. So in agonists we’re probably talking about prime
movers and synergists, the way they’re using it there. Antagonists between
stabilizers and neutralizers, we’re also including fixators right. So now you got
all those definitions, all those roles of muscles to work synergistically, meaning
together to produce, reduce and dynamically stabilize, what type of
joint muscle actions are we talking about? Contractions, so produce -concentric,
reduce -eccentric and dynamically stabilized -isometric, the entire kinetic
chain in all three planes. Going all the way back to the beginning of yesterday
sagittal, frontal and transverse. When you look at that definition – that should
give you an inclination of what you should be doing with people, right. Can
you guys see that now. Can you guys just start to put all the sudden you start
thinking like man I gotta start doing something with my lower body that’s not
in the sagittal plane. Right I have to, I have to go back and work on those
transverse planes step ups that we learned yesterday. You know what I also
have to do with my step ups, stop falling off the step. Maybe I should step up and
slowly let myself down, and start working on my eccentric ability to reduce force.
Can I land softly right, that’s eccentric. Crazy how far we’ve come in the matter
of 12 hours. Length tension relationships, you guys
ever heard this term? What does this mean? Right so there is in, we’re going to we’re
going to broaden that definition a little bit, and say optimal length equals
optimal force. Now the question is is we have to understand length tension a
little bit more than that, and realize it all goes back to the sliding filament
theory. You guys remember the sliding filament theory, all right. So if I draw
one sarcomere, do you guys remember what a sarcomere is? The smallest working unit
of a muscle right. If I draw one sarcomere, here’s the actin the thin
filament, and here’s my myosin. Now we theorized that the way contraction
happens is by what? The ratcheting of the myosin heads pulling across actin. Now it’s also theorized that the amount
of force a muscle can produce, is related to how many what? How many cross bridges
are happening right. Can you guys see how if maybe this muscle got a little
shorter I’d get more cross bridges going, whereas if it was longer right let’s say
I’m out here, now how much force am I going to be able to
produce? Well if it works out that, if it works out that well then two-thirds less,
you guys can see how it would produce less force. I’d like to think of those
little cross bridges like row boats, like like rows in crew you know, yeah like you
put the the oar in and then what do you do? Power stroke pull, and then what do
you have to do? Take the oar out return pull again. As long as there’s enough
water to pull against, you keep producing force. Now the thing I think a lot of
people don’t get about laying tension other than the practical application is,
is it real good for a muscle to be real short? No because you start end up having
overlap of actin, which is where my rowboat analogy kind of falls apart. Yeah it’s more like you have another
boat right next to you, can’t get the oar in the water right. Everywhere that
overlaps you can’t get good cross bridging, all right if you can’t get good
cross bridging you can’t produce a lot of force, not to mention our cells filled
with nothing. Now what’s inside cells organelles and
in a muscle cell it’s not cytoplasm it’s sarcoplasm right, so it’s like squeezing
a water balloon at a certain point, like you have stuff in there. You start
butting up against the internal resistance of the cell itself. So here’s
our length tension relationship, now let’s let’s make this practical, we know
if it’s too long it’s going to produce less force, if it’s too short it’s going to
produce less force it has to be just the right length. If I do a cable crossover,
you guys ever try cable crossovers? You get two cables this way right, take a big
step forward and then you do one of these. Old-school
exercise, I’m not saying I actually do these, but you guys have all done cable
crossovers at some point. So if I start right here and I try to pull forward, is
it hard or easy at this point? Hard, why? Muscles are, my PEC is super long I can’t
get a lot of cross bridging, but then I get in here, what happens? I’ll feel like
a beast all right and then has anybody ever tried to do this, has anybody ever
tried to cross their hands? Because you’ll you won’t feel what I’m talking about if
you just do it like this which a lot of people do, but you try this experiment go
like this and then try to do this, try to cross your hands, it does not work out
very well. You’ll start shaking and it won’t work
as well because length tension relationship right. So I think a lot of
people think that the link, if I was to draw it on a graph and this is force
production right, and this is length. So we’re gonna
say short, long, ideal. What would my graph look like for length tension relationship? Yeah it’d be it upside down U, it would
look like this. It might not not always be a perfect U,
it might be skewed to one side or another depending on what muscle, but
it’s going to be a u-shape upside-down u-shaped curve, does that make sense? How
does this relate to posture, well if I’m standing like this, well better yet I’m
standing like this right, I’m captain protraction / ILS king of
the bench press but only on Mondays, because Mondays national chest day right, you got
this, I’m this guy right here, what’s up with these muscles? They’re short right,
are they gonna be able to produce optimal force? What’s up with the muscles
on my back? They’re long, so are they going to be able to produce optimal
force? No so good, now all of the muscles that cross my shoulders are incapable of
producing what? Optimal force. This is the guy if you’re in performance enhancement
or you’re a personal trainer who you want to see, or a girl for that matter,
anybody you can get ahold of right, because you’re going to walk up to him and
go, you know what all of the muscles across your shoulder a weak. No I’m just
kidding do not say that to some jack guy at the gym who walks over like this, it’s
not the way to get a client, but this is how you get a client like that; how much
you bench? You don’t actually have to tell me the truth pretend you’re this
guy, pretend you this guy how much do you bench?
405lbs, geez it’s a pretty good bench, how did you like to be able to bench 425
today? Who would say no right. How long would it take you to actually
go from 405 to 425 if you were just going put the time in and do it old
school, pretty long time, weeks, months hard work, but think about how much is
being stolen from this guy because nothing at its at its optimal length. If
I can get his posture back to normal, there is a good chance that I didn’t
actually make him stronger. What did I allow him to do? Allow him to
have access to force he already had in this system that was being robbed from
him. You can do this with athletes too vertical jump to run faster, I don’t know
what position you play in soccer but if running huh, is that is it important to
be able to sprint real fast? Can you guys tell like i know soccer, but if I see
something like that, what was your name again I’m sorry, Jess, if I see something
like that in Jes; let’s say she walks out of here looking like a duck right,
feet turned out like this, I see something like that, how would you like
to be able to sprint faster today? Yeah I know that if I can get her here. correct
these length tension relationships, performance will go up -because I’m back
at the top of that that upside down U. You guys get what I’m saying? Cool. Reciprocal inhibition, you guys know what
reciprocal inhibition is? What does this – break down that word. So reciprocal means opposite, to inhibit
means to slow down right, putting up resistance. Reciprocal inhibition is a
normal neuromuscular reflex on the body. The neuromuscular reflex that when your
elbow flexors contracts, who gets the signal to tone down a little bit? No no
I’m saying so your biceps let’s say contract to flex your elbow,
what muscle gets the signal to? The triceps get the signal to tone down just a
little bit, does that make sense? Has to happen, we want that to happen so that
the elbow moves smoothly. However when we’re talking about this stuff, what
starts to happen is we start to have altered reciprocal inhibition; so when a
muscle gets a little short it starts to become overactive, the tone increases
right, it’s neural drive increases which is kind of like that muscle constantly
getting a signal that it’s on, which means what is it’s going to do to its
antagonist? It’s going to reciprocally inhibit it a little bit all the time. You
guys know about the dreaded droopy glute syndrome right, the droopy glute syndrome,
everybody knows the droopy glute syndrome eventually. Your glutes used to
be here, and now they’re here right. I’m talking in literal space, in literal
space right. What’s a big part of droopy glute syndrome? People complaining that
their glutes have gotten soft, who has a big propensity to get tight? Psoas, psoas becomes a little overactive so basically you’re psoas is kind of like
on all the time, and your body goes ohhh psoas is on guess who I need to shut down,
glute. You guys see how that works? So normal reciprocal inhibition is great,
hip flexion my glutes should set down a little bit so that my leg does what
swings nicely. You gotta tone down the hip flexors, which is we’ll talk about
more this afternoon. Does that all make sense, so you got
normal reciprocal inhibition then you have altered. Synergistic dominance,
that’s a great picture huh, she’s doing a what?
A deadlift. So she’s doing a deadlift, who should be, what what joint action is a
deadlift? Hip extension, hip extension right. I want stability here, I
want to move here right. So who should be my prime mover of hip extension?
My glutes, who’s her prime mover? Yeah we see a lot of excessive lumbar and even
cervical extension, so all of her erector spinae, remember I said erector spinae
starts here, ends here. She’s using that erector spinae to compensate for it.
Maybe she has droopy glute syndrome I don’t know, I don’t know this woman.
She’s using her erector spinae to make up for the fact that her what isn’t
working? Her glutes. In which case she’s probably also going to be using her
hamstrings, this is what’s called synergistic dominance -when what was the
prime mover tries to take over I’m sorry I back that up, the prime mover shuts
down a little bit and the synergists try to take over for that joint action.

30 Replies to “Human Movement Science Concepts (Video 1): Posture, Length/Tension Relationships, Synergistic Dom…”

  1. This was great! Some was a review and some was new. It was fun to test myself with your questions, yay,I got them right!! Are you going to post more?

  2. Absolutely love the rowing example using the paddles as the myosin and actin as water! The rowing example is still good for overlapping as well, having the paddles at a sharper angle in the water (causing the overlap) would reduce the force due to a larger resistance. I can see where that may get confusing for students just being exposed to that material though.

  3. How much of a performance boost does stretching provide;2,5,10%? Obviously in the case of the "chest guy" example there is some force generating capacity being lost due to overly tight pecs & long rhomboids. But for someone who's properly aligned everywhere, is stretching a dire necessity before every workout/sporting event for performance or to prevent injury?

  4. This reminds me of my A'level human biology classes at Norwich City College when training for my Sports Massage qualification,real focused and engaging teaching Brent and no waffling,excellent stuff!!

  5. I am a personal trainer and I cannot tell you how much have I learned from your sessions. So many PR's and also myths busted. All thanks to you
    keep up the good work man. You rock!

  6. This video should be taught in every school. If I had have known this I would have had a much better life sooner…. fuck the current education system. Hail Youtube and you my friend.

  7. AHHHH, I love your videos! I need to take my NASM CPT exam within a month and this video with the graphs, diagrams/drawings, and detailed explanations helped so much. I have to join your membership for sure cause the end of this video left me begging for more info…..Thanks again!

  8. YEAH! Dr. Brookbush, referencing THE GLOOORIOUS HOUSE OF GAINS. No one got it in that class, and a quick glance of these preceding comments – no one here either.

  9. Wow! Not quite sure what to say here but this stuff is awesome! I'm currently studying my level 3 Personal Training diploma and will be looking at subscribing to your course after I have finished.

  10. Plz sir can I get free access to your all vedios plz Plz that will be your kindness I love you and ur the world's best teacher In YouTube thanks

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