Mobility (special guest: Kelly Starrett)
But why don't we bring my good friend kelly star at wait? You don't get into getting everyone just sat up when I came out you guys are hanging in the slouchy terrible position even you guys were like, a little bit perky osgood he's the pasta man look at this guy came with a kid. I know twenty years of balance. I'm getting okay, it's not kidding. You'd never guess. Uh, so let's, start off with that and then we'll take it back step actually letting teo do very short bio, which will do you no justice at all? But so kelly is one of the best pts I know one of the best performance coaches I know based in san francisco, I've gone to him for injuries that I've had in the past gone to him for mobility issues, which we're going to really delve into. But he's worked with gold medalists, two different cyclists, probably not the one you're thinking and then the list goes on and on. But in terms of a well rounded athlete who understands injury prevention, injury repair, mobility, this is the guy tha...
t a lot of top athletes go teo and you're in pretty decent shape yourself, alright, not the man you once were, but I'm getting it, but what you tell me at one point he's like power clean wass how much like three hundred something three hundred south then standing backflip yeah and then also you ran an ultra marathons right? So how much training on the ultra I had to run three five k's it was terrible so he was good for people who don't know an ultra marathon is like fifty k's of running like fifty kilometers of doing the same thing three and half hours too many days too many cakes yeah, but the point that one yeah and the point being that was the quite tipsy right? Yeah that's a tough one too so point being that it's it's not all about quantity it's about training intelligently it was the longest you had longest distance that you'd run before the fifty uh at least three miles yeah until all the ones so intelligent training so this this is one of my go to guys and he was in the four bodies were going to talk about me building a lot of things but let's let's address the question that we came through. So if you're doing really intense training multiple times a day uh what type of whether it's supplements or dietary modifications would you suggest but first pieces that's a ton of training and we've probably seen a lot of type one errors underneath there were seeing, you know, what's your sleep look like so I know a lot of the best athletes on the planet and when you train like olympic athlete there are no days off there are no percentage is that you get to mess around with you nutrition asked me perfect your hydration, your sleep all of the details what we see is that people end up burning the candle in five places and a lot of misplaced precision and other places so nutrition is awful right and not taking it seriously and probably we're seeing a lot of junk volume to be honest. So what ends up happening is that someone sort of spends their genetics to a place where we see fundamental breakdown and then we get to have an intelligent conversation that place yeah. So then the first thing is before you try to mask the symptoms of overtraining, the question is am I playing the training in the right place among many other things but what was it? Waxy maze starts b mac what does he use so there you know you can consuming you're doing those things properly. There are so there's some new carbohydrates that are resistant starch is that allow you to trickle feed yourself like this waxing maze kinds of things that allow us to still because ultimately then the goal is whoever secretes the least amount of insulin wins right that's the that's the dream so how do we keep someone fed in along state and still people support these things all right a little bit of back just so people understand the importance of insulin when you put something in your moth it gets converted into different things that go in your bloodstream because that's the highway that delivers everything to where it's needed in order to store the carbohydrates the glucose amino acids you need something called insulin insulin is a storage hormone okay that's secreted by the pancreas this little thing kicks out kicks out insulin when your pancreas starts to malfunction when you overload it that's when you end up with things like diabetes type one diabetes injectable terror and what what you realize is when you start to look at overtaxing the pancreas and screaming a lot of this story from one insolent as you put in a lot of body fat is correlated to central next cardiovascular disease etcetera etcetera so keeping insulin lo is a really really good idea for longevity for performance uh so I am not sure even where to start with you because I think this is a great place to start is that we've just you just laid this excellent peace is your nutrition set right so we've got this big lifestyle piece nutrition piece and this comes this movement piece and what I love is that we sierra's nutrition sarah's in your quality of lifestyle how you sleep how you think they performed but also the air nutrition really lays the foundation for what happens the cloud of your tissues and that's probably worship it's a nice place to start so we kind of tricked the world through our side and thinking that ability matters mobility want w o d well and the issue is that really understand people understands that its position if you ask my kids your dad the stretching guy that like my dad's the position guy right they will seven whole can identify she's like dad what's wrong with my standing I'm like I don't know georgia you're standing a little overextended on your feet it turned out like ducks she's like precisely what's great for keeping you all that I'm saying what's great about this is that you really done a good job for people under kind of out laying out the principles behind how to be a good human being and that's probably should we start today we'll start with the kind of biggest type one air we see all the time how many people in here have some kind of pain raise your hand raise your hand any that's a lot of us ok that's most of us that's interesting so it turns out that typically we we see type one error just to define that is that like at the top of the waterfall that affects everything below it that's right that's a nice way of thinking about thank you know so that when when we make a foundational competing with your daughter foundational air a foundational assumption that's that's wrong so what is it happening sometimes is that we're used pain as as a sort of indicator about the quality of our positions of mechanics and the problem is you're set up for survival you set up for adaptation, right? So let's do a little experiment how many of you guys have ever been in a fight? Okay, so when you were fighting did you feel pain? Not in the moment right? And the issue is when the adrenaline's going you can't hear that paints so turns out the pain and path, pain and movement pathways same pathway in the brain so that when you're moving you don't get this pain signals that's a problem and then you spend your whole life so training being an athlete, what ends up happening is you down regulate your capacity here, those pain signals cause you're blocking him out, so get the triple whammy and by the time pain is punctured through your consciousness to tell you that you're running, it sucks or you're lifting his bad or sitting there you're deep into some kind of injured disease process it's like dehydration that's right? By the time you feel thirsty it's too late exactly so the issues that we're using a set of lagging indicators to tell us about our bodies now yourself to be one hundred ten years old pretty it's pretty cool so by the time you want a hole in your kneecap or herniated disc or ended up with, you know, some really, really bad you sneeze, you know, when you're seventy years you fracture very right, like, what is going on? And the issue is that we have been using a set of lagging indicators instead of a set of leading indicators and there's leading indicators are based on the language being human may, which is moving, and so what? We need to switch the paradigm a little bit about understanding hey, I'm not just gonna roll around the former ruler, can I do all the things that he's being should be able to do? Okay, right. So one of our tenants is that you should be able to perform basic maintenance on yourself piece of cake, your genius level person in the world. But you you have me paying sort of don't know where to start, right when we breakdown movement into kind of its two pieces, what we really should do is break it down into kind of its two constituents in the first piece, his kind of motor control, which is the expression technique, that's why you go and stay with masters because they've worked out the human physiology turns out putting your shoulders together overhead in yoga is the same shoulder position for olympic cliff. All right turning your the gymnast the way they turn on the rings is the same weird lotus position that we've seen a lot of things and it turns out human beings have solved this problem for two and half thousand over and over and over right the difference between your physiology and tim paris a few years ago like two thousand years ago a little fatter and you're femurs little longer but it's the same shoulder right can't watch for a hundred miles either you could romantic only soldiers that that's right so but that's it that's the only difference so the real question is why can't we solve these problems where have we seen this before right so what we need understand is a set of principles that help us to figure out what's a good position in that position and I think this is where we can then start apply instead of mobility tools to affect our bio mechanics so that ultimately we can influence our position and mechanics right and expression of you in the world right and is a side effect of moving well guess what nothing hurts that's pretty nice right so one of the biggest problems that we see is that no one taught you to sit no one taught you to who taught you to stand no one you're just like I just woke up one day and I was like this is me right? You've been spending your genetics freely and then because you're designed not to feel any pain until you know you're pretty bad ass you know in terms of your engineering you khun buffer a lot of hate for a long time right? You were saying you're like, you know you're you're an amazing human being you know, all these things going on back surgery and finally you're like okay, you got the religion but until that point your body still you're still killing it so we need to understand that is how we're going to get people to think about these principles so they can identify his positions one of the difficult things of being a modern human is you have to do a lot of sitting don't you? Yeah and sitting is a disaster and all the smart people are out in the audience who are tech, you know, women and men write it's hard even the offices here what we're seeing is that everyone had have low desks all of the creative people here like people have invented the internet work here, right? And what we're seeing is everyone is in these terrible positions like gone like position right way like so sexy we had to come up with a term for this this his shoulder position in our gym right? Because what we're seeing is that people are adopting these terrible positions and they stand up we called it the delta bravo shoulder position to do special you work out ok going? I just write I don't know I'm just a writer, right? So it's difficult to be a modern human forced to sit for the social and what we need to do is try tohave a system right now we're seeing in the audience a lot of people are just do what we call hanging on the meat you just leaning on the chair you're hanging on your discs, right? And this is a pretty stable position for a while, isn't I mean, I'm talking with some heavyweights like this for a while, right there, people who make a career out of doing so if you saw me hanging out in this position that's a disaster, and yet it's not really a disaster after while or my favorite, I saw a lot of bad behaviors in audience earlier, right? The texting so really is you're talking about creating a culture or awareness of like, you know you are what you practice and practice doesn't make perfect practice makes permanent okay, hold on. This is really this is this is while so that is a quote that comes up in the introduction for our chef from a world class chef and hand his policy wass practice does not make perfect it makes permanent uh I want to point out that, like whether it's powerlifting, whether it's movement mobility positioning whether it's writing like the people who are the best of what they do have very simple similar operating systems like the rules of the same anyway that's exactly right in fact we're in the air right now where we're seeing universally everyone's talking the same language finally in the same place and hopefully we can get it right this time how do you start undoing all this damage like I feel it my back is going to help make a start some kind of standing earlier like trying to get out of extensions you should see him I visited itself crossfit at one point and I walked in on him typing and it's just like proper posture is so uncommon so I just saw him sitting down like everything was position so he's just like when are you guys all prison? I'm not pissed I was just like it's so uncommon that it looked weird and yet you've insulted have you guys ever gone drinking in a bar? I'm not saying you have robin see out and there were these things called bars here. Yeah, right. So we know for example that staining it puts a lot of blood on your lower back, right? Six local extension sensitive kind of hanging on the bones if I took tim's elbow and just hyper extended a little bit all day long because that's what happens to his little back if you know, you stand a while, you're a party like no one here is very attractive, and drinks don't taste very good right way start doing all the weird postures I don't know you didn't write and you really it's not so strange, but the bartenders to figure this out. So and this is we'll come back to this when we're talking about, but if you ever got drinking in a bar, you know, this is a bar at the bottom of the bar what's that for we saw these problems turns out that put your foot up, put you in too pelvic neutral position. You take all their load out here back, and pretty soon you can camp out all day long, buy drinks for five more hours. That's, right? That's, right? Because you're like, yeah, we do these cocktail hours five hours ago, god stay and kill me. And so what really is? We need to give you a template so let's start with the spine because that's really the biggest limiter if you injure your spine injury, the central nervous system is a bummer. It's hard to unring that bell. We also see it is the biggest potential force loss, and when the fun things about the things we're talking about today is that the same language is that that the same kind of principles that god, how I sit and how I operate and pick up my kids are the same conversations we have at the highest level of sport, our tactical athletes ever same conversation, so we prioritize the spine first, and the second reason we prioritise this mine is that turns out to be the biggest force dump and the biggest way to shut down sort of your creative process of metal processing. So for example, if tim put his arms straight out going to space the wall, this is a dental from one more fighter. Friends spread your fingers out what I've didn't as I've given him a cue to make his elbow stiff so I'd level head is a neutral right keep your head this's your spines and beautiful position I'm what's coming this time try to bend his elbow and if I've been his evel everyone, this room is gonna die and then be banished okay, so don't let me bend your elbow no pressure isa isa there's no way I'm gonna bend the pressure here there's no! What he's warmed up? I'm not warmed up, there's no way! Now watch this eyes up or put this hand up against right now, and this time I'm just gonna ask him to change his head position a little bit the same position you are in when you type. Okay, so hold here. Don't let me move on my part if I do, I put my head. I'll tell you when. So in the meantime, hold that position. Same rules apply. Don't kill you. Okay? I want to kill you. You want to be dead and look up but instead he looks up. We see his force production drop off. Same thing happens when I'm ahead is down. Same thing happens when I hindered the rib cage. Same thing happens when I any of those change elements in the spine cause loss of force production. And then it means I can't stabilize my hip and shoulder, which is the third reason so we think it's really simple here's, your spine system is organized. Have a template? Yes. No, most of us don't. And then we hang these big engines on the spinal friend. So where does your stuff come up yourself? Was pull upset for a second. Because seth is a is a fighter and a good dancer. So here's a simple template might give you some basic rules. The body's organized it has to get organized from the trunk to the to the periphery, from corps to sleeve, from actually skeleton to purple skeleton that's the definition of functional movement. Anyone will tell you that so lift your both legs up fast go and then come on down we're just gonna do him one inch this time that was that was legit and hold and did you all see it was terrible, wasn't it? You speed spine come out of stock. We'll do it again who? They're this so what happens is he underwent a spinal flinch he's lost the sponsors to hold that do it again now flat you back out can't once he's under load he's toast hold hold hold now take a big breath for me. You're breathing so efficiently I understand why should breathing up in your neck? Not in your diaphragm where belongs? So it turns out bad positioning throws everything off. You see, you're shaking on camera, right? That looks bad. Okay, five bend your leg up. Okay, if I bring your hip into the into the this kind of hip chris baloney so relaxed for me here, right? Hey should easily be able to get to hear that's full range of motion, but when I grab his post your chain relax for me don't help don't help that's you right where you're kicking on is when you're that's the end okay that's the end of this kind of his range and we start to feel tension build there and he wants to help me so watch what happens though when we get him organized person he's a good athlete right but that's not full range he's still missing thirty percent of his range of motion in his leg can you imagine that biggest engine the body missing thirty percent of its range of motion imagine if you're missing thirty percent your range of motion to your face it's hard to eat all right tell her bell who's coming up later have to help him russia that's a different has a whole bunch of people so let's give him a plan I'll check this out we've been talking about core forever in fact three hundred years ago musashi who wrote the book of the five rings says where your shorts or short sword goes your belly should be firm right it's almost like he was saying course should be organized right? He said make your combat stance your everyday stance so we need to give you a plan to make you organized in a simple template squeeze you but as far as you can good now when that's done is his but has pulled this pelvis into mutual he's not going over tilt I didn't say till do anything crazy but squeezes sets pelvis neutral nice starts breathing in the belly automatically take a big breath in your belly exhale and get your belly button your spine stiff now we're not sucking on hauling when I drawing were stiffening stiff ification now he's got a template against tyson camp that's dead lifting stiffness that's how I pick my daughter up out of the crib that's high lift something out that's right? Like a cobra a flexing your cobra hood all the time, right? But you can't really go through the world like a cover even cobra's don't go through the world like cobra so we need to give you a temple it to be able to manage this so give me twenty percent of that thirty percent that's all the time you always have to have your abs on you never just doing at vacation and watch this when I take your leg here, take me with you excel kid's deaf now all of that neural tension goes away and what ends up happening is things that look like they were stiff. We see are the nervous system trying to protect itself so the old school is o your hands, your tight let's stretch it right that's level one grade school thinking now we're saying hey let's be organized make sure our body based its basic principles comes out for me now did you get brace before he moved? No so here's the problem bad teacher, right, thank you why would you do that here in front of all these people make me look bad he needs to get a little bit brace before he moves. Otherwise, what are we doing? We're just messing around and that's the point. We need to connect the dots between how people eat, how they feel, how they move and how to go through the world. All this train that we're trying to do dead, lifting with mark bell and picking up my daughter it's the same thing. So get a little bit braced. Good. Now I can pop up any way you want to come without calling up. Much better. Now, look, these air complex ideas right when we managed to teach him to our seven year olds or five worlds are jim. And this is how we do it, he's a boxer, and try chosen that. Look, never he's good to go for the rest of us. I'm not saying we should see a generation people whacking each other in the stuff. He's not saying that, but I want to just do a demonstration here. I was at a conference once talking teo talking to buddy mine accident. Shawn, doing this thing that he said, this is how kelly chooses to say hello. Don't break my shoulders about, uh, just sneak up behind him. You give a little shock on it says it's better than caffeine but that's how it better that's how he says hello so if you're gonna hang out with this guy you kind of have to be prepared for so what happens now he's breaks now here's the deal twenty percent all the time do you guys up twenty percent on your abs now you do right but what were you doing before hanging on the chest unconscious chair got double the skin because companies into a bad position right and that's what we need you start to think about how difficult it is to maintain the spinal positions everything up quick okay so what I just did was do a screen about how you squatted oh boy movement number two so let's give you a template first so squeezable as far as you can now you notice how your pelvis came back into a neutral position now you don't have to worry about over tilting on this thing if you just squeeze your bomb you end up in good position and it's because it's your butt that's designed an engineer for you which is so cool so way don't worry about all this you just squeeze your bum and your set now take a deep breath belly xl oh this is diaphragmatic breathing that's a singing breathing this is yoga this is this is what people been talking about forever proud of breathing that's that's not what billy heat that's about associate your diaphragm from a stabilization. Okay, same concept everywhere. So now back that off, give me, like, twenty percent, twenty percent nice. Now you have a template anytime you're not in that position is going to, like fight club, tim or I will walk over and kill you, right? We see you in public. All right? You can just tell before our bodies because they're hitting each other. Good, teo, now you have a template to get yourself your spines organized, right? So if you're getting up and down or picking anything up, this is most important peace movement second piece now is understanding how everything is organized around that system. So now I have this template for the stable pelvis, right? And what we're going to see is we're going to see different feet positions now, wherever we can do this at home. But if you squeeze your butt belly type, taking breath, exhale now what I want you to do is I want to have your feet straight under your lungs, which is normal standing position in sanskrit. This translates to dossena were being awesome and screw your feet into the ground, it's hard, you can't like they're on dinner plates, because this is the same technique mark talks about that's weird he marchal say hey before identify squeeze my bomb as far as I can and I screw my feet into the ground stars I can write so now so much torque you can create what's happening there is that you're taking the head of your femur and you're winding it up have your femur is right here top of that big like flintstones five on there's this thing called the femur your leg bone sorry is too technical leg boat that's right thesaurus caesar based basic principles and it winds up on become stable what you've just done has adopted a stable hip position instead of letting your hip bang around in the socket or need bang around, the whole system becomes organized like this so everyone turning feed out like thirty five degrees forty degrees, fifty degrees doesn't matter how most of a stand and walk like a duck now squeeze obama stars you can really tight now create the same amount of torque for me they're square feet into the ground. What happened? It's like a torque vacuum a loveless home that's, right? So the problem is once you're mechanism to stabilize this big trunk, if you can't create in that stabilisation because you come back to straight again telestrate squishy bomba tight and screw your feet into the ground no it's what happens to your back load you back what we've done is we've just taken this system out of kind of balance and back and forth and defaulting to these kind of other positions or positions of stability and now we've created stability and this is the technique that we've been trying to get people to understand with power lifting with gymnastics with yoga forever and if the most important understanding of how the body works and now we can talk with the next piece is right thank you so much my grabbing a second ok so you've got a template now it's a real simple idea and look at this you guys sit down that was a quiz did you make your belly's tight before you sat down did you get organized just flop don't be that girl don't do okay so sitting organized for me now if you understand how the hips works here is now the shoulder works same joint so check this out I got creating that torque that external rotation what happens if you flip your hands into this position what is that what happened to your shoulder not organized and now it's stable and does that look pray tell like anything you've ever seen before in your life it's the same idea in fact someone walks away from here one ideas how to type let me show you so go ahead and flip yourself organize your spine head is a neutral that's going to get my best thinking best spinal positioning flip your shit hands up and it's not squeezing the shoulder a just flipping the palms up into his actual position. Look what happen to my shoulder wind's back now you're stable. I didn't tilt to do that right? That looks weird. This doesn't change. It's the chassis organized on the chassis. Now, how are you gonna type what you need to do to put your hands over? I call this the eastern keyboard approach. So you think about getting set up, getting organized, cooking your meals and, you know, doing your day planner, you just slip right into bed piping position. You can't reclaim it. So let's, bring some awareness to that system. Had is a neutral for the shoulders back. Put your hands over. Totally set up. Not easy. So let's, use the same approach. Now head is in neutral. Totally organized. How you gonna text? How you made your detection device? You flip your shoulders into a neutral position, even happen to have a phone here. Live tv now watch hands come right here. Anything that's not this position is killing you and what's it doing to practice is making perfect why'd you get that weird fat hump on your neck right here that you don't talk about everyone loves because your body's putting down fat, trying to pull your head back it's easy if you just put your head into the position where he belongs. So this is your texting position. You can even do this like this and we all still I still maintain the rule way but we see you texting in the world like this will kill you metaphorically. We'll just back the phone out of your hand so organized and look at this neutral position and now look, if I'm a fighter or do a little fighting, I'm tactical now are already got you that's, right? So okay, so those are the basic tenants for how to get organized now is your city here is your abs? Are your abs still on twenty percent? Yeah, our shoulders in a good position now what's happening is that when we used to sit in yoga or sit, we'd sit in these deep positions of flexion and external rotation within what got the hip all organized? The problem is sitting is this is that there's a couple things that we were that our problems, if I'm sitting, I don't have my hip into a stable position, I have to create that stability so my hip lectures get tight trying to pull my pelvis up right now there's a muscle in your back and your belly called so at which is the flaming yawn of the human being since we're talking cooking right runs next year spine and comes right down into the front your pelvis and it goes from spying to femur what is happening is that get short that's how your hold yourself up now I got to stand up and I'm deeply deeply pulls on your lower back and then I'm this girl get right so what we should do is talk about the other problem I'll give you I'll give you a quick easy fix for this and I'll talk about the other problem we're seeing you're about a hundred degrees right let's just say you're an adult sized male like two hundred pounds just for the math it's easier right one hundred pounds of but pressure and high temperature sort of moist environment europe in the northwest here what happens when you take tissue layers and you put it under high pressure high temperature what happens they become laminated you're undergoing a complex process of but lamination right now is you're sitting so there's shortening your hips and your laminating the strongest most supple body uh tissues in your bike now let's do a thought experiment right look at the palm of your hand it's pretty gnarly you've dissected a hand I'm sure because you're tim farriss right so who hasn't right so when you dissect the palm it's difficult to dissect it has tissue that's designed to was this sheer deformation it's thick right think about the balls of your feet same thing right? Now here's, the thought experiment told him, fair style. Think of the most beautiful person the world you can think of got it now I think of their but what is there but look like the palm of your hand in your mind? No it's a non weight bearing surface, right? You would have the butt of, like, given or a baboon? That would be terrible. So we're going to do today, so we'll show you guys a couple techniques toe open up the front. Help really simple and a couple techniques toe unglued. You're laminated, tacked down war yourself. That's unreasonable that's. Great. Okay, so perfect. So let's, uh, let's, grab stuff again. Come on. So, first things first, the language of being a human being is actually the language of movement where the brain is designed and wired for human movement. And so if you can perform all the movement that we haven't seen a gym, we think you're normal, right? So for example, here's here's a wild one. Can you squat down with your feet straight just all way down? Like we're gonna go? We're in thailand and we're gonna have dinner all way down, way down perfect so this is what we call full range of motion in the hip and the knee the ankle it's all set up here you don't have to memorize that you should just be able to go to thailand and have dinner right off in the woods and you had to you know pooh same position arises it's an important position right and it's all right andy you're laughing but you've been to those places in thailand were like that's right? So what we see then is we have basic people who are people who can't adoptees basic positions we sometimes think people may go days and weeks without actually sitting down or using full range of motion get out of bed you said the end of your bed you sit in your chair, get your car right? You just don't express this full range of motion your ankle is when you just do a one legged squats like a pistol do that pistol just don't have to do a pistol just getting the bomb position so it turns out the language of being a human being is the same language of skill training and straight commission. So one of the nice things about this is you don't have to memorize in these things you just you know can you express what what the things that you're asking people to do in your book, which is fantastic do you and I get into a fight with my wife sometimes because she's like look you say people aren't normal right and I'm like yeah they're dis normal that's true when she's like that makes people feel bad about themselves so when I'm telling you you have a lot more potential on the table and you can go a lot faster and a lot better if we just gave you four engine motion control through that forman's washing okay so let's just torture stepherson coming back yourself okay so when seth got up what happened to his knees did you see it so one of the things that we need to make sure that we have a basic test retest on is can we squat correctly so go ahead squad to that box for myself kenya just sit down to the box help so complicated that got yeah okay so what did he do he rounded his back and his knee shot for first so what would you think about my position if I was like hey nice to meet you this is a pretty sketchy looking position isn't so we violate the same rule organize your spine oh you know this already way are to cover this screw feet into the ground good now without letting your needs you shoot board in a while man and what ends up happening is that we taught him to squat based on some very simple principles standing up means what prioritizes the spine it's got itself organized go on lean foreign stand up well much better so basic ideas what I love about this concept called hiding the reps if we get you moving correctly, just practicing these basic positions, you won't be a stiff and you don't have you can work on all the tim farriss projects, like learning ninety languages yourself basic homework number one for everyone is that I want them to spend and work on ten minutes a day trying to squat do this for two weeks if you can't squat all the way down, hold onto something let's get you just adopting a basic position. The only idea here is that I want to make sure that your knees aren't forward, that when you stand up, your shins go vertical, which is the same position that we squat the most weight shins go vertical, then I stand up that's how I'm not destroying my meniscus, okay, so here's, where I'm teaching what we call the couch stretch homework number two for just opened up this anti air change when I want to do is go out and get into this kneeling position next to me, but you need in the corner. Oh, you know you're so from my uterus, she was she tempted, teo teo that's ok, I'm going to be spending the next two months after book deadline and launching everything basically undoing all my sitting so this is part of it and that's that's okay, you're gonna be compromised you have to fly in an airplane it's hard t stand in the cockpit like we used to write ok, so now from this position bring your other leg up into a standing position like that's what this is expressing what we call for inge emotion in the hip no problem keep that in the back now I will have to excuse me, but there is that back protection and then the second position is I just come all the way up and if I just do some analog of this of just putting this knee in the corner I'm not on my kneecap and working on this basic shape. What we'll find is that when you go to stand up later, you're going to feel that there's less strain in your lower back that you can even actually squeeze your butt harding do sul test retest that were in that position for thirty seconds it's ours you can, which site contracts harder? That's right and this is called so the couch stress just to be clear is something that you do where the foot would actually then end up on top of the cushion of the couch and the idea is I could do something really important, like twitter right or facebook wine while you were doing something else right we use that we call it the wine timer right the idea is one good way to modulate this we want people to think about position as a skill and this is a you know your mechanics are the expression is gonna carry the carcass around one hundred ten years working ten minutes a day on improving your position mechanic says you have a cake is not too much to ask I know you're not too busy for ten minutes are you really so easy I want and what I want to point out just two to also connect the dots here tomorrow we're going to be spend some time with dave camera ufc trainer amazing fighter and one of the tenets of his teaching and his approach to fighting is position before submission all that means in the fight game is before you go for an armbar leg lock whatever you have to have good position and so people in life it's astonish you see people like pulling records and dead left then they go to sit down the computer and here they are and it's the same thing before you can think about the task in the movement you have to have a proper position ma'am easy so let's give you one set of skills now come on over here oh no no no that's that's smart, smart tune in tomorrow so this is a full roller right it's a two of extruded foam that someone has called the world into rolling around on to change yourself my feeling is if this is really effective no one would have squat pain need neck right it would just have cured everything already so let's have a different set of tools let's have some big boy tools okay one of things where a fan of is democratising this you don't need a bunch of fancy equipment in fact this is a lacrosse ball that cost about a bucket ball and it's very dense and very hard but it's really good at diy laminating your tissues so if you're stuck go ahead and just me have you sitting and here's the deal everyone knows I don't they don't just get great hymn to the deep pass good work good work was judging we're just judging it's okay first time I noticed too that I like kind of like my knees went out it's right your combat stance in everyday stance okay so everyone knows immediately where they're they're hurting and what I need you to do is have a basic template if something is sore steph work on the tissues directly upstream and directly downstream so I'm having a little back pain what's the tissues right below my low back my bum and my hamstrings it's an easy way so I'm gonna give you a couple ideas now you have a grilled cheese sandwich the last thing you do is put an ice pick in the middle grilled cheese sandwich expect to see change what I want to pull the girl to sandwich apart we're trying to create shirin these tissues so what's that stick this in the region of your bum I would say stick it in your butt but that's not appropriate for tv okay so what's what the key is he's gonna find a spot where he can't take his full weight on it we know tissues or normal because they're not painful quick pause how's your posture is that good or bad is it awesome you'll be hired good perfect nice enough okay so now sets on the council he doesn't like he's got the smile that's great I'm so light it's such a beautiful day I'm so happy okay now here's where do first things he's just gonna squeeze as hard as you can contract in this muscle it's coming down on any muscle or any tissue in your body squeeze hard you can and then release like a light switch and he ends up going right through that painful restriction so we're now getting our brains involved in this process instead of just hammering it over and over again you're not just a piece of meat to your elegant meat machine ok sweetie but lock it hurt and relax and he goes right through that so this first technique is like a trigger point model tract relax. Just trying to get your brain to create intention and releasing you go right through it. That changed. I feel different. Oh, not just bottom. Okay, let's, keep this. Keep this pg shall somebody should win a prize for that truth. So here's the deal? The issue is we need your ten, fifteen minutes. It means you don't have to get the whole body done everyday work on this section and I'm short here lets work on these tissues. I'm short here five or ten minutes a leg and how you fifty minutes, fifteen minutes a day, seventy five minutes a week. We start makes him change. Okay, second technique. What makes you have go really slowly with your full weight side to side, you'll notice he sitting this could be a bust. This could be a chair. This could be a desk. I got to say it's like getting deep tissue thai massage, which I love. Crider knows like that on lee it's private, which is great on you can make people on the airplane really, really, really want that mobility immobility, people so here's the deal. We did not get a second technique when he's full pressure slowly moving side to side. We're trying to get into this deep connective tissue layers and and it's slow it doesn't have to work on it you take your full pressure you have to do a ton of work and if you handle across that your mom the whole body's gonna hurt so we just need a place to start okay last technique is go ahead and find something that you don't like and then just move your leg back and forth what we're doing is we're creating attack and stretch or I call smashing glass smashing tissue and they were just flossing it passed and one of those three techniques can be employed on any tissue your body to start to de laminate this process because stress poor sleep bad nutrition that movement pattern we see a lot of stuff this and if we start to resolve some of the stiff features and start to improve our mechanics we see radical changes in the outcome of the human being pretty simple right so just just teo add on to that so these are fantastic good for home intruders as well but I travel with one of these now you know after having you to dismantle my achilles tendon with one of them it's a technique for another time but real simple so for me two very high r a y activities all use this on my feet in the morning before I get going and then I will you people think of back they think of sitting back back back but like he should before this I'll use it on my chest against a wall it's all this role to open up the chest and what you find is for instance I was experiencing one point of referral pain in the neck the back and so all these people were trying to fuss with the back open in the back with the back and then uh so um pointed out well if your pecs er contracted and disaster not going picture back and so as soon as I started really doing this not even five minutes was a few minutes a day no more so real cheap worth getting everything you need is already contained within hey man and you need to be ableto oan understand some basic mechanics it's it's not based on tissues is based on movement it's a very simple one more thing a trick that he also told me what? But we're not gonna do it necessarily today you take do these remember this tape this with athletic tape get these two together and then you can put these on the ground on either side of the spine and work on spy mobility. So from sitting down for so long from getting thrown at my head hundreds of times and jude on wrestling my thoracic spine here re elish use with mobility in that area so I will travel with these really is a stick him in a bag and you see what he's fixing fixing spine first, right? So he's stuck in that position. First we do is we get the spine more organized than the head comes back in line shoulders uh, spy first, um, you know, we have just a thought you should never be dissuaded from working on your business. And this is just a simple or stepped on you back quick. This is it could be a romantic evening, but just as an idea, right? That if I had a good friend, right? We calm super friends right off. I just slowly smashed how low tech is this it's actually called smashing, right? That's what we call it smashing and it turns out we smash mark mark bell might smash your quads just justus and f y I write that could happen, but it's really low tech what's the matter why you making that face this's idea is that he probably can't get enough pressure on that we need you know, I think this is not stretching a tissue that's designed to take billions of oscillations. This is just trying to get it to slide again. Simple way to start thinking about dealing with your tissues and if I'm having ankle pain, he'll painful pain what's right upstream petition right there not imagine you could use probably wine bottle in place of this precisely any excuse to get closer to the one just say just say, just say thanks very much, all right, cool, I'm gonna do a quick time check how we doing on time we basically are done way maybe time for, like, a question or two let's, take a couple questions, so here in the audience be thinking of a question I've got one this is actually I'm gonna use my opportunity here is a person and ask the question for me, okay? I'm clearly an overweight out of shape, dude and all of this stuff is something that makes sense to me and that I want to do as I was just sitting here and trying to, you know, keep my position right and do all that sort of thing. It was really straining, it was hard to maintain for me. Um, is this something that you recommend that we just kind of, you know what? Full turkey just go? I don't know full turkey is a word, but whole bear just do it. Or do you recommend kind of easing into it in some way to improving posture and the way you're just standing? We'll think about it that it's a process you don't arrive here, I have this great therapist teacher was like muscles and tissues or like, obedient dogs, you know, if in a year and a half maybe turn over a skeleton you'll completely look different overtime you're insertions will change or tissues will line differently you just have to mind ten that garden a little bit just bring some consciousness and if you bet your stiff and those tissues of staff in the joints are stiff it's going to take awhile to change? We like to make these changes in the context of exercise and nutrition right? You could do all of the corrective exercise stretching crazy stuff, but if you're not lifting weights, moving correctly, breathing hard, eating like a human being should you know you're missing a big piece of it? So correct it when you start to devolve, you know think yourself I could be better and I think also if you choose let's, say one position to focus on and one or two things to change this is actually thankfully becoming more common among let's say startup in silicon valley so some offices where they only have standing desks now you don't have to spend a lot of money on a standing desk. You can look for instructions online for how to build something from basic parts depot and I mean, for instance, I have my desk perfect like body destroying height and I would just take a smaller like step stool or a milk crate or something put it on top laptop not perfect but, like, don't met don't let perfect be the enemy of good, right? And so for me, even if, like I don't have everything perfectly organ ergonomic is a lot better than being one hundred percent wrong, eh? So that that that's one thing that'll do, we say, if you have to sit a staff position for a long time, it's difficult, isn't it? So make it your next position, your back, your best position, or your best positions? Your next position. So think about cultivating this position change. We're about democratizing some of this information about how your body works and just get up and put your laptop on the counter, get a little bar stool there cheap, you know? Absolutely. And for instance, one thing I found very helpful with the core component of this is focusing on it when I'm most likely to forget in for me, at least, that was when I was walking, and so I would actually focus on proper chin position, you know, not not ending up in this type of position with proper head position and just maintaining that thirty percent tension as I walk, and I found that, for instance, as soon as I did that, my back pain would go away, so his immediate gratification also and so I started with are just when I'm walking so number one probably walk more number two just during that period of time and then layer in the behavioral changes right don't try to do a hundred things at once pick one thing so maybe that's maybe that's the lacrosse ball on the feet in the morning maybe that's the tension while you're walking maybe it's a stretch there's one more I want to throw and it's just extra credit and you can do just a quick quick demo on this and that is so what's what he's done here you put the hip in the flexion experimentation looks like squatting that looks like the stale position hip smells like don't tell anyone but he can answer calls like this can he could be on the phone he could be checking his e mail hide the reps get this bury this into your routine so it's not a big deal it's not one more thing you have to do with the way you're too busy for this you've got to work on it but if you start to cultivate some hip opening no problem easy so I did this every forty five minutes or so I was writing for everybody get up and do that on both sides I noticed oh my god like my right side is two three times more difficult than my left okay fine like I'm going to focus on the right then because we don't have to get too far into it. But it's, like, if you have both both sides that are sort of uniformly week. It's. Less dangerous and problematic that you feel one that's really strong and one that's, really weak.