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Mobility Exercises For You To Try Right Now

go ahead and come on up for you guys. And let's start applying some of these basic concepts of torque so we can set the stage for carpets. Let's go and make our circle again. Now we've been talking about getting organized. So what does that mean when I say get tight? What does that mean? First, squeeze your butt big breath and belly. Exhale your tight. Now here's what the next piece of this is way. Have a template and scheming for this. Let's apply it to movement. So get into a push up position for me, would you? Don't want your shoulders over your wrists. Top of the push up now when we see feet together. Still a quick experiment because a push up it was a mid range push, and it ends up representing a very, very simple conditioning tool that everyone can relate to what they're doing. Yoga and charter Rhonda or your being able to get up off the ground if everyone move your feet apart for me real quick. Now squeeze your bum as hard as you can. How's that going for you? It's not as good a...

s it be together. Squeeze your bum is hard. You can feet touching. Is that better? Yes. So we want to adopt positions that make it more simple for me to maintain better positions. We have blocked your movement. That will become Q. Now, what I'm letting you do is just sort of decay in this position because I can start to see what some of the tells our if you stood up. Oh, wait. You did stand up before you had this little hinge in your back when you put your arm over your head, right, And one of my seeing now reflected in the same position. So we need to fix that position. Squeeze your bum. Oh, excuse you, but hard. You'll have no December in good and in a non creepy way. Dude, that's not squeeze, bro. That squeeze. Do you need to have Cobra, but tension just enough to maintain position enough to maintain position. Okay, so now do this for me. Is it okay for your spine to change position? You push up. Great. So lower self to the ground. And now push back up. Okay. What was that? Cracking. Put your knee down to hear the cracks and whips her a couple elbows. Was that you? C J That was disgusting. Okay, now here's the deal. Someone wisely said earlier, If I'm not moving correctly, do things crack and pop? Sometimes? Yes. So if I said it's not okay to load your knees first, do you think it's OK to load your elbow first? Oh, push up position, CJ, Hang on a second. Let's do you do it feet together, bum type. There it is. Now watch this. I'm just going to block her movement. Go ahead and push up now then push Back up. Who? That was harder, wasn't it? Did you hear a crack? No. And did you see a break? I did. Did you see her do it again? Were pushed back up. Oh, there, Waas. So we have is a fundamental breakdown of spinal Caxton alone. What we haven't done is out of the torque. So here's I want you to dont put your hands straight and you're going to screw your hands into the ground as hard you can watch this were you try to create as much torch in as we can and I want people to experience this One of the reasons we put people under actual physical load is it forces them to create torch in on you guys all did a push up and only a few of you actually created any torque to be stable, didn't you? I got you sucked into the hip spine paradigm. You like I'm engaged and then you're like, Oh, yeah, I forgot about the tour concept. So shoulder overhand Spread your fingers out. Don't I need you weighted evenly through hand. Just like your arch. Just what we talked about, shoulders over hands. Now expression of creating torque you guys is to have the elbow pit come forward, so make you show it Shine your elbow pit ford for me. If you need to look at me, you can aibopet forward. Good. Now do I really care their elephants forward? What I care about that you're scoring your shoulder into the ground, So can you get your hands straight for me? Actually pointed straight now Shoulders over rests, elbow pits forward. And if you weren't creating torque before now you cancel measures. Much talk is you can much tension can't get the hand straight because much tensions you can now watch What happens? You guys Turn your hands out. 30 degrees for me. Good. Let's do the same amount. We've electrocuted the floor, electrified the floor. If you do not create this amount of torque, you will die. Ready. And why are you getting sag again? No. Good. And create that talk for May. Is it harder or less hard? Who? It's harder. But if Wait, isn't the wrist and the ankle the same thing? Oh, so what happens if I start to turn out my feet when I squat or walk? Does it make it harder for me to create stability through the hip? 45 degrees with those hands for me, please tell me what happens and create torque has a goal for you. Like a torque vacuum. Look at your back. What happened to you? Why did your torque going away? Drop that. But schools you. But there it is. Get tight. Get organized. There's that position. Good. Now do this for me. Turn your hands all way around backwards. Please. I know you think yourself I don't go like that. You do. You do. You can do it now. What's happening as as soon as we've taken away your stability are you starting to sag more? Do you feel it craze? Much torque as you can in that position for me? Please don't laugh. Come on, torque up. Let's go, Let's ride now What's happening universally is that I'm starting to see ah lot Mawr. Saggy nous. Remember I said that you have to create torque in order to stabilize the trunk. So as we take away your capacity to generate that stiffness that rotation the shoulder, what happens? Your capacity to be stable? Shall we test it with something that actually looks like a movement? We all agreed it's not okay to do a push up and have your back brake. Right? Good. This time, let's do a push up. Here we go. And if anyone spines move, kittens are going to die. Here we go backwards. Let's go full push up. I know you're like, I don't understand. I've never done this before, Ready and push up. What's happening? Is it hard what you need for a second? We should have some, too. Things were happening. One. It's directly not much harder than this. My triceps are still my triceps. But one thing that's happened is that we've blocked you into having perfect mechanics. It's like if you put something right here and I was like, Oh, I have to squat for real now I can't squat for Riel. And the second thing was, we took away your capacity to generate stability in the shoulder. And what happened to your compassion? Generate force? It was weird, wasn't it? So now let's do that. Push up again. Regular push up and let's create as much torque into the ground as we can and see what happens. Feet together, Billy Tight. Good. You don't have to create cobra torque. Enough torque. You maintain your position. I'd like you to err on the side of more tension and lower herself to the ground. I'm sorry. Looking better. Look at those beautiful push ups and warm back up. Great job. Now for the people at home. He's down. This is what we're gonna play for is a lot of people have difficulties with push up when we need to give them a scaled version. The reason we don't do pushups on our knees Can you do a push up on any for me? Just put your money. Is this Is it difficult for you to squeeze her. But in this position, yes. So if I put on athlete on their knees or on practicing and scaled push up what happens? It's harder to stabilize the trunk, isn't it? Now I also want to not have my knees come forward first when I squat or my elbows come forward first when I push up, so push up again and you push up this need, push up and do a push up for me. Oh, it's hard, isn't it? To get all the way out and forward. And so he still had to initiate and watch what happens in his elbow and do a push up again. That's better. Is your butt tight? No. And you broke right there. But Isis are. So here's what we do. Instead of putting people in a sacrificial position, we get into a plank. So let's go again to a plank. That's how you plan home and still practice the concepts. Good job, hands in a position where can create the most torque but is tight. Belly is tight, screwing hands on the ground. If I see a bent elbow, I know that you're not in a good position getting tight. Tight up those less the old language. We call this the latte. Try tuck. Excellent. And lower yourself to the ground. Put your knees down. Squeeze your bum. You can do it there. No warm back up. Now back to plank. And that's how we protect you as we rebuild this because what I don't want to do is anyone who's ever had back pain Isn't this plank position? One of the archetypal shapes will build my trunk control. I'm saying, Can you stabilize your spine and then can we challenge that spine under his many different conditions as we can? Does that make sense? That's all. Exercise really is until you're like, Oh, this is easy. I've got my kids. I've gotta squat down my gonna bend It was long. Okay, maybe it's this position. And really all I'm doing now is saying can you in practice practice keeping your spine stable? And so I want to set the conditions for that pop back up. Yes. So the question is, can I do white handed push ups? Absolutely. You can. The reason I teach the position of shoulders over hands is exactly where you would be if I put you on gymnastics rings. Any shape is okay. And the idea of trying to train moving principles is that means suddenly if I'm pushing a cart, I can create stability through the shoulders. I push the cart. If I'm pushing a car, I can create stability as I pushed the car you guys following may. Great. So the idea here is if I understand the principle, it doesn't matter what position I'm in. If I'm a paddler, do I know how to create this stable positions in the shoulders? I pull yes or no. What we see is not so the idea is can we take this principle? So let's the next five minutes for you. Go break. Let's apply this to the squat. Okay. Beat straightforward. Under your lungs were not squatting it. We're standing. So this is our safe. Is yes show prescribed on our knees? We wouldn't want that for pushing. So the question is during a push up, I don't I don't squat. I want my knees out and my push up. I don't necessary want my elbows out. It's a little bit different. We actually say elbows in is the same ideas needs out because what am I doing? I'm creating the torque at the shoulder that spends the elbow end These out is high, create stability at the hips. So same concept applies. And it's not really about what's happened with the elbow of the knee. It's about what's happening in the hip and shoulder. So do this and you're standing. I need to have your feet straight. So let's set some sets of parameters. I need feet under lungs. You're standing post pointed forward, and here's why. This is my normal resting position. Is your weight through your arches? If you're standing and you're not in this position, you're not in a good resting position. This is important. We need to cultivate awareness and standing his position. Now squeeze your butt is hard. You can buy type. Now I want you to screw your hips into the ground stars. You can you know you have to be sent into your feet, Chris much towards in the ground. Terribly grand apart. Tour going that got it. Now move your feet out 30 degrees and create the same out of stability for me there. Well, the loveless torque list house right there. That's What's up? That position sucks, doesn't it? Let me show you something. What? Your squawk up. Oh, good squads for her to come on out, Walks out with his feet straight. I'm always seeing so go ahead. When we squat, we want the feet somewhere between to be clear five and 12 degrees. We don't squat with our feet straight is a little bit wider. We docked a little wider position, but much past that 12 degrees we took. We dumped the torque goto 45 degrees for me and torque on. How's that going for? Oh, so if I caught my foot here, can I create instability at the hip if I step up and down off the ladder or a stair? Critics civilian hip? No. I need to be able to create tension. So, Glenn squad from a cop, give us your best squad. Any with any stance. Let's go. Much more needs out for me. Good. This is a fantastic squad. His back is pretty straight here. Get you back up a little higher. There it is now. His whole glam up straight. I'm gonna try to pull his knees in. Don't let me win. Hold holds Don't let me win. Bug City is very strong. Watch what happens when he turns about just past that window. If I win, you lose ready and everybody loses. The kittens lose. Don't let me win. Don't let me because I school you, son. What's up all day long I own is him function because he's in a mechanically poor position. When you in a bad position, Does anything work? No. If you're a good position, everything turns on. Okay, so here's we're gonna do, Stand back up. Go back it up. Let's apply this concept to the squad. So when if I asked you guys to squat here that we're gonna say I'm gonna be somewhere between five and 12 degrees as I squat down It doesn't matter what your torso position is doing. Unusual creates much, tours it into the ground as you can you create some torque for me. The only rule is that you can't have your knees come forward first. Does that make sense? And you can't collapse your arch so we should be out. So let's go. Hands up. Screw your feet into the ground. Excellent. And now you've entered the tunnel correctly. Maybe for the first time ever squatting and it's our simple principles. Prioritized the trunk first organized the primary engine second and now not letting musical Ford first taken. Go out. That's totally okay to let your knees come out past your toes or on the outside. Ready and squatting. He's out. He's out. Now Hold that hip crease below the knee position. Shoved those knees out. Get out now. Gotta get the hip crease below the knee. Now Shove your knees out harder, can you? What were you saving something for? Swim later. Like you do. Don't save anything for Ah, that's what's up. Keep your toes on the ground, Toes on the ground. I need you with the limits of your hip range. Take your stance a little bit wider. Let's go. Everyone come down into this bottom position for me and I want you take your elbows and physically shove your knees outside. You can't Beautiful Henry. Good Peter straight. Five straight ish. 5 to 12 degrees. Shoving the knees out physically. Mechanical is hardly can. Now, on three, we're gonna lift our knees up off our our offer. Album's ready. 123 Lift up a little higher. Get good Chevys that harder. Jodi? Oh, I need you with the limits of your range of motion to see how much more she had. Now here's the deal. Watch my back. If I don't have my hip out in this bottom position, what happens in my back? Now? What am I gonna dio? I'm gonna crank on something else the whole lot. So you feel how your back becomes more stable in that bottom position goes to take your knees, shove him out again. Harder left Union. Come on. Our show. Show me harder. Harder. Well, I mean, shove out. I mean, I want your knees out. That's what I mean. You feel that you feel like your hips are gonna explode. Perfect. Hold that position. That's what I mean. Okay, so now we have a definitive bottom position. Ready and stand back up. That's squatting. Yes. No. So if I'm sitting in my chair, same rules. Apply your in fancy dinner. Hey, how's it going? Sure. In the ground. Which back when he's open, it's a little awkward, right? So what I think about doing is trying to optimize those positions to the best of my ability if I squat to the share. Still little squat. So I need cobra torque. No, I just need enough stiffness to maintain a good position where I don't get sloppy in my movement. So here's the test. Can you sit back down your share perfectly? That's it. Because you can't show your knees up crazy. Can you have to do the best you can call your knee wobble 19 times Now what does that mean? If I'm walking down the street, that's sketchy. Right? Okay, so remember, it's not expression needs out its expression much tortillas. You can and you can shove your knees out. Where did you torture have to go forward And our most people comfortable in this position? So what do we want to dio? So if you Kyle have to stand up, pull that chair forward. You see how he stood up and got out? It was a test and he failed the test. Here we go. OK, feet straight. Now you can't. Chevy needs out cause you're on an airplane. Seats right ish 5 to 12 degrees screw feet into the ground. Yeah, Chevy needs out little bits. Create stability and watch. Prioritize the spine first. You mean just far forward as it can do. Anyone is need to shoot forward. Nope. So going forward stand up on. That was good because he prioritized this spine. He had Alina much further forward than he would when he squats four or five, right? That's not a good position to squat heavyweights in, is it? But that was the compromise he had by prioritizing a spine still creating Tourky. See stays in that stable range that makes sense. Have a seat we'll take It makes sense. Great. So homework. You have got to learn how to squat. This is so important if you step up without a chair and your knees come forward. Fault. If you rock forward on your back, breaks fault. You need to just hinge forward as a single unit. He's out to the best of your ability. I'm still screwing my feet on the ground and all the way up you. Following May