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Kelly’s Rules To Increase Mobility

Okay, We're getting a big scheme about understanding, All right? I'm starting to send my move more effectively now. I have that system biology. Remember, we talked about the adaptation air eating poorly stress caused adaptation area down these down the stream. But now let's talk about some fixes. So nutritional, that stuff aside, we could probably do a month about that stuff. I think that's coming on creativelive, which is pretty exciting. In the meantime, though, let's set a few ground rules, Shelly, about what we're doing. And I call these the rules of mobility. And so the rules of mobility are pretty straightforward. And the 1st 1 is this. Rules for mobile, always the same rules. One. They're with me. If it feels sketchy, what does that mean? It's sketchy. Your body actually gives you Harry clear comments about what's going on. If you feel like you're about to dislocate, what is happening if you get hot burning nerve pain, what is that weird hot burning nerve pain, right? If you fee...

l like something is tearing what is happening, we call this old knowledge of the body, and you guys can relate to this. Have you ever gotten in Mexico had some weird food, and you're afraid to pass gas because of disaster. Pants are real, their head right, And you know that the key concept here is that your body is giving you clear signals about what's happening. So the rule of thumb here is if you feel like it's, it's hurting you, it's absolutely hurting. But Jill did a good description yesterday that tissue dysfunction is there. Usually when you get off it, it resolves. And so some people will describe Hey, man, this is really uncomfortable, like, really uncomfortable. Ask yourself, Am I hurting myself or doing the image? If not, you know, keep going, obviously. But it is a comfortable, and I want you to be comfortable that a lot of times people have never, ever experienced in this discomfort, and they feel like they're freaking out for the first time. This is must be a primary threat to the human survival, and it's not Get out. Try it again. Come back in if you feel like engine yourself reposition, try something else. Remember, we only advocate positions and mechanics that are safe and only advocate position mechanics. We think that no one is ever going to do something to sketchy, you know? So ville. Sketchy, too. If you're working with someone else, I'll just throw this on here. If it feels creepy, it's creepy. And my, this is my advocacy of one is I really think you should mobilize yourself. You should know how to fix yourself on that. Ultimately, what I find is that you know, the ray, you know, the vector. You know, the corner were tight, and we're all the kind of dirty corners are better than anyone else. And so if we can get into those better shapes in their positions and then you start to work on it, you're going to be much more effective than anyone else. Right now, I'm a trained manual physical therapist, Australian train job. I am really good at putting your hips into good corner to find these things. But what we know is that if you take a crack at first, you're gonna do it, and you're gonna do it better. So this is more sort of my key word for he'd be professional, right? If you're gonna work, help people solve his own problems and more importantly, don't do something like don't do weird hip growing thrusts in the middle of the gym. That's awkward. OK, she looked cool, trying to make mobility cool for the first time again. Okay, last idea is that we mobilize mobile eyes in good positions. So what's nice about our schema is that because we understand what the safe position is of the joint number has that rotation. Then it becomes a very, very easy matter to put myself into a good position through mobility. What we think we have, what about 1.4 million unique users And what's happened is we haven't met impeccable safety record because we're putting people in are very, very safe. Best fit positions were never, ever going to put your hip in a very unstable position and load it. We're never gonna put the shoulder and on sale position load. That doesn't make sense. We're gonna always bias the best position possible. And that's what will mobilize number four. And here's this big big idea for number four. Is that a lot of the shapes we're gonna do? Exaggerate reality? Did you hear that yesterday with Carl Palley that a lot of the training we do is really an exaggeration of reality. So what we're gonna do is we're gonna go just up regulate reality. And what means is that if you know what the shape is that if I exaggerate the shape I need to change so imagine that I'm running and my hip is going behind me. We talked about having this internal rotation of the hip. Is the finished position for running? What shape and position does this leg need to be in then to fix a running position? Does that make sense? Needs to be in some shape and position that looks like this or starts to look like this Or start. Oh, no wonder I start to build that context back in there. You follow me on this so we'll give into this so basic ground rules for playing the game. And let's talk about let's Tyson's ideas together. So yesterday we talked about some movement principles, some principles of movement, and we talked about kind of the one joint rule. He talked about spine first. Remember? All these write the rules of torque. Okay, so we started to have some of these basic concepts and principles that allow me to understand prior ties movement? Well, all I need now is a little diagnostic tool. And what's great is that I have a diagnostic tools, diagnostic tools of my movements. Right? So when I'm looking at any good athlete moving, the first thing I assess is the set up. And what we'll find out is that when we have athletes who are take a second or people would take a second and be a little bit more organized and a little bit more integrated before they move to pick the groceries up. Right? Excuse my butt belly tight denim reach into the trunk. All I've done is I've made myself into a better set up position, so my start position is a little bit more finished. What happens a lot is that we get casual about some of the ways we initiate. Now, watch this. I got a second, right. What was turned out just a little bit. I'm not gonna judge because it's early in the day. So watch what happens now If good, Turn this side. Now if we watch his low back, what I want you to do, don't load or do anything in a good way, but just kind of reach over into a dell of position and you see all the changes in the spinal mechanics. So one more time, Come back up again. I'm do that same thing without loading up again just without pre loading. Just couldn't bend over. And what happens is I have ah lot of motion in the back to initiate that one more time. And if we put sensors on their I'm just gonna block this going, do it again, burns him a hands with wider and because all of this skin change. And so what you see is that even though he looks like he's in a fundamental shape because he didn't start organized, his body undergoes different tensions. Different different segments, air tight. Certainly these big, powerful hips tying into pelvis. You're gonna tie that down. He starts to get thick in the mid back again. So this little tug aware is going on. Tug of war is going on his mid back. So what ends up happening is that is, he loads up again one more time that setting up mark will see all of this change and that change is loss of basic organization. Best fit position, stand back up this time he screws, is speeding around a little bit. He squeezes bum, and now go and set up and do it again. And we see a lot less change in the back and all we had to do. I was having be conscious about his movement prior to doing that. So the first thing that I'm always assessing when I'm starting to run a diagnostic on me myself is thank you is in I am I set up in a my moving correctly and this works at the highest levels of sport and even at the lowest level. So when someone comes in to me and says, Hey, man, I'm going downstairs and my knee is killing me How can anyone relate to that knee pain going downstairs? The chat room is gonna blow up. Yes, that's May. I can't hate. I have to go downstairs sideways, holding the rail. Well, it turns out the first thing I do is I won't say, Well, can you show me how you go downstairs? Let's fix the problem. So imagine that if I just drop down two knee forward. This is a wretched position, isn't it? This is that knee forward loading we're talking about. How should I be going down the stairs? Where should we need it? Going out of? Ah, Shin is vertical ankle is stable. Hip is in a good position. Doesn't that look like the beginning of my squat position? It does. And if you go down the stair and you're not paying attention, you just drift that need. Um I even stable at the hip here. My ankles collapsed and my kneecaps get cooked. And basically a lot of the models that we're seeing in this situation is that I have this very tough loaded system here, and then I just punch a vector right in the middle, that system. So imagine that my quad is loaded and then I just tracked Whoa, boom! I get aton of weird loading. This is the mechanism for why so much of this knee problem is it right or is going up downstairs? But the first thing is, do you know how to go But down the stairs correctly jumping land, basic archetypal shape. As an example, I did a mobility wad about going up and down stairs because it's running up and down stairs is the same thing is running up and down a hill where my torso is upright. I had better have that need a stable position. It doesn't actually track the toe tracks into a stable position. And guess what happened. I got Mawr emails from our servicemen and women's stationed on ships who have to go but down these vertical ladders and say I dread the ladder's because it kills my knees went up happening was they were the knee out going up another stairs like No problem. Problem solved. And what happened? My mom, she's like, Hey, thanks, my needs are anymore. Why did it take you so long to put that video up? So first pieces set up and this is this seems intuitive, but it's also not intuitive. Second piece prior ties is this midline midline stability, which is our language for spine. Can I maintain an organized? This is organization organized and stabilized spine, And so if I see someone initiated movement one of things, that happens if I see a breaking this mine first, that's what I fixed first that's the issue. So if you're looking good, all set up good in the first, that happens when you go to pick up your baby? Is that you Around a little bit. That's the thing we're gonna focus on first in terms of fixing the scheme of that spine. First concept. Great. So this gives us a scheme off for addressing the movement. But now we can really get into what's gonna go on underneath. And the first piece of this is that we work and thinking on working up and downstream. In engineering terms, this is known as a forced function. You guys remember the force function that Karl talked about yesterday? What was that force function? Talked about blocking the movement. He forced you into a good position. Remember? Karl was saying, Hey, if we put the fees together, there's no other place to go. Well, let's let's take that idea for second this block to motion. What? How do we teach young gymnast Children to jump in land? You guys know jumping land with their feet together because guess what? There's no problems. And so the coaches figured out that if I said you have to land with your feet together, took kids didn't get hurt. Has anyone ever jumped out of an airplane with a parachute on a backpack on is called airborne. How do they teach the airborne to jump in land? Anyone know feet together, just like our five year old girl? Gymnast, I'm like, Congratulations. Elite fighting force. Now you're doing the same skill when we figured out once again look at all these people working on the same set of problems. Hey, I noticed that if I have my soldiers jump out on airport £ pack and they're feeding together, we see fewer knee injuries. The blocking happens. So the force function here is that I forced myself to think I'm having any problems. Is there some contributing factor happening upstream? And is there some contributing factor happening downstream? What is upstream of your knee? Quads? That's where you need. You have to know the technical nerve term for legs, right? The quads So it can tight quads cause me pain? Absolutely. 1 to 1. It's weird how the quads attached directly to the knee via the knee. What about the calf in tight calf? Cause me pain. So what happens if I'm cruising around my cute high heel shoes all the time? Are my calves becoming adaptive? Lee short all the time and shortened position. Absolutely, they are. Can you imagine that? That tightness, as the gas truck neediest crosses the back of the knee, can absolutely be a generator of my knee pain. So look, you don't even have to have a PhD in your body awareness. You could just push like who like it? Me? It's like a push on that. Did that change something? Well, it turns out it goes right up streaming downstream. There are complex biological phenomenon going on in your body. There is a woman named Janet Travel, who wrote these trail and Simmons, I think, wrote these two major big textbooks about trigger points. She was one of the presidential physicians. She's genius, talked about the shortened sections of muscle tissue that are paying generator. We're gonna get through today. We'll talk about those. Imagine that I have this beautiful sheet of muscle when I wind up a little, not in there, and everything's pulls around it right? Well, I can memorize the trigger point referral patterns for the body, and now there's an IPhone app for that, which is brilliant, right? I'd be like well, or if I'm having some symptoms here. I could remember potentially that this is actually connected to this via this. And if I go down stream of the problem, push on. Oftentimes I'm going to do some exploration. And one of our models here's we'll talk about some program on this is that I force myself to look around. Did any of you guys realize that you're dia? Fram was also your breathing. A case related to how your stomach felt yesterday. Well, the stomach is right downstream the diaphragm. That makes good sense, Right? How about this? Isn't the back muscles where we working on for respiration? Wasn't that upstream of the diaphragm? Eso Jill forced you into this nice upstream downstream paradigm. And if you don't have to memorize this, which is great, cause I want you to memorize a bunch of lists. I want you to apply the set of principles to be able to start taking a crack at your dysfunction. And so if you're missing ankle range of motion, right, what is right upstream of the ankle? The leg, Lower leg in the front. Can tightness in the front of the muscle here affect how my ankle works? You betcha. It's right upstream of it. It's a system of systems in tight tissue on the bottom. My foot affect how my ankle works. You bet it's downstream and you don't even have to remember. All the complex process is a phenomenon you have to remember that is connected to B. And I go right upstream and downstream on. This is very lightning and very freeing because in physical therapy school they would say things like, We need to clear the joint upstream and clear the joint downstream. And I was like, Of course, that makes that doesn't make any sense until I realized that when I squat, my hip is connected directly to my knee and I needed to have full range of motion in my hips if I was gonna have full capacity of my knees. And that's a simple idea. Are my tissues working to their flows capacity upstream and downstream? Great quote. Where the rats get in is not where they chew. That makes sense. There was this great mile fashion specialist named Ida Rolf, and you probably heard of Rolfing before, and she had a couple tenets and these her basic members. She was a biochemist, right? The doctor biochemistry. And she said, Hey, if something's not in the right place, put it in the right place. Doesn't that seem reasonable? We'll talk about that. We work on the joint capsules later on this afternoon, and she said, If something's not moving, figure out why it's not moving. Get moving. And how about this? She's like where you think it is, it's not. And that's very deep idea, because you like it hurts here, someone push. Here, give me the ice pick. You cook, it still doesn't fix it. Well, it turns out this may be the weak link in the system. Your knee is putting up with your silly B s related to the upstream and downstream concept. So the knee is port is caught in a tug of war and finally, like, I can't take it anymore. Do you think it's a failure of your kneecap toe? Have a whole warn in it? Or is it a failure of the quad tissues being so stiff? Couple with poor movement that compresses my knee into my femur. Now we start to understand what it is. So if I'm having knee pain and I happen to work upstream. I don't have to able to connect all of the dots about what's happening. All I need to do is make sure that I'm forcing myself in a reasonable way to work upstream and downstream of the problem. And this becomes a revolutionary tactic and you will start to make associations than a physical therapy we call regional interdependencies. Right? But of course your ankle is related to how will you run? So if your ankle is tight, what happens to your foot? So it turns out, Oh, now why you have a knee pay? So, really, this tight ankle forces a bad movement pattern, and now you're getting that. Remember our two systems. It was either over tension or open circuit faulting, and all I need to do is feed slack to the system. I used to live in a really old house in San Francisco. It was built in 1904 survived the earthquake, and it turns out that, um, some of these hinges were really stiff and old, and there was a pile of hinge dust underneath the hinge. You've seen that in an old house. What do you think is going on in your knee when the knee is really stiff. Need dust? That's a horrible idea, isn't it? The need dust, your meniscus dust. That's what we want to go. And here's the last concept here is mobilize, Mobilize or fix yourself at the anyway for it. Position the position of restriction. And what I want you to understand is that the things we need to fix our the shapes of the movements I want to tie this back into the most important thing, which is movement. So we start to give this context. And if you know what the shape is, can you adopt full shapes? Because imagine this. What if I just said, Hey, you have to have four engine motion your body? That's very reasonable, right? Don't you think you should not. You should get your hands to your face. Very reasonable concept, right? And that if you did that, maybe you wouldn't have elbow pain. Ah, there we go on. Maybe I wouldn't have shoulder pain and risk pain. Ah, no wonder. I need full capacities of my body. So mobilizing the position of restriction Now that's what we're into. The systems and what's great about this now is you're starting to understand a big schema. So the first schema is motor control. What do we work on yesterday? Being in better brace positions. Em? I'm or organized. Do I know how to create stability? This is about movement. Okay, Remember that demonstration we did with the ankle a long time ago? Very early. Early yesterday morning. We got the skin sliding. We did. We call those sliding surfaces. Oh, well, I have a whole bunch of tools to work on site services. We're gonna show you this afternoon, or when we come back from break, we're gonna start to tear down and restore how the body is sliding over one another. And so the next piece then we've been talking about is how to get the joint organized more effectively. Correct. Well, do you think that that bag of connective tissue around the joint this joint capsule could be stiff? You betcha. Turns out that some of the research says that joint capsule stiffness can account for over 50% off the range of motion restriction. So, to your question about blood chemistry that these things matter, you know? Absolutely. It's a systems approach. Some things were gonna count more than other things. How many of you guys have been on a foam roller before? Oh, just about everyone universally has. Did it cure you? Hmm. Right. So we make some errors. Are we doing correctly? We're doing it vigorously enough. But maybe that wasn't the system that needed changing me with the changing of the system was this movement. Peace wasn't just a slight service piece, so I needed different sliding service stimulus. Maybe it was my joint capsule. And finally, I'm gonna talk about muscle dynamics a little bit. It's gonna be the first thing you work on this muscle Dynamics. Yesterday we did a technique called contract. Relax. What we're really doing when I say muscle dynamics is we're embodying what we've traditionally thought of as stretching was were embodying basically the language of saying, Hey, muscles are short. Let's lengthen the muscle. Remember the demonstration with hamstrings? Remember how tight your hamsters were, right? And then you got brace. And what happened to your hamstrings? They got longer. So did I stretch him, If my mind No. So that didn't work. What we find is that by the time we usually do with better move in quality. Plus, you remember getting braces part of that, plus getting your unglued and untaxed down because some of you were not breathing. We were just matted down warrior princesses. Plus, I just did a joint capsule. And guess what? The muscle dynamic isn't a problem. And what I mean by that muscle damage stuff will hit first is sort of how the muscle insurer relates to itself. We're really talking about the contract, all features of the muscle. And what we know is that that's a very complex phenomenon based on arousal and how much water I've had. And, uh, you know how stiff I am and is my tissue. And what we know for a fact is that if I'm in this position, no wonder my packs have gotten tight. But if I put myself into a better position, have I really stretched my packs or have I really just put him back into their normal position? That's probably what I've done. Otherwise I would stretch myself to a gold medal, don't you think? Yes, because stretching would obviously give me a bigger, stronger glute, but it doesn't work that way. So here's we're gonna dio there's a set up because now we have a bunch of tools that we're gonna go over that in fact, one of the systems that we could test retest. And we're gonna put those test retest paradigms into some of the basic movement that we talked about yesterday. There's improved. My push up has improved my squad. Can I get into a better basic Burpee shape? What does that look like? This And what we'll do is we'll test these things in some of these archetypes that Karl was talking about. India's the fundamental ships that I was talking about, that you can experience that that 10 minute squat test is the golden rule. We'll see if we can improve that.