How to Rig a Human: Joint Health and Mobility for Developers

[Music] even that long list of post-nominal those are actually legit movement certifications that I hold we'll talk about that later yes I'm also a technic lares at Facebook yes Facebook hires technical artists if any of you guys are technical are you looking for work please come talk to me and before we dive in let's do a little bit of housekeeping so Russian I do our very first movement exercise so I want you to take one of your shoulders depends depending on which side of the room you're at and I want you to turn it so it's pointed roughly at one of those beautiful green turquoise shirts in the back so there we go yeah okay now whichever shoulder is pointed at those guys I don't know don't stay in that position hold that position okay so whichever shoulder is pointed those guys I want you to take your hand I want you to stretch that arm out all the way through the finger get a nice point that what it whichever shoulder whichever beautiful green shirt you're pointing on now I want you guys to repeat after me you come come on you guys with feeling you are awesome yes

thank you CAS you guys are awesome you guys if I give them a round of applause so like I said I've been I'm just being here on time and this conference would not go off the way it does without those guys I mean they're here before we're here they're here after we're here they do they basically do all the all the micro dirty jobs to make sure that GDC is an awesome conference so you know and help them out you guys if they you know if they ask you to do something you know they're not trying to assert their dominance they're not trying to get you down respect they're okay they're just trying to make sure the conference were on smoothly so on the flip side you know if some of them were students they're all volunteers if they come to you and have questions about the industry or you know they want to ask you know spend some time with you like you know give them your ear for a bit you know like you know help them out and another way you can do that and I don't have a slide for this but you guys are probably read it is you know follow the code of conduct GDC has a pretty pretty simple non non-intrusive code of conduct and it's it's got a couple points like I said I don't have it here but I think we

get somewhat up best in in the words of one of the preeminent philosophers of at least my generation and one of my favorite movie character is Dalton from Roadhouse who said anybody yes oh my god be nice thank you you are you're my people we can do this I'm so excited okay I'm super I'm double happy now and another way to be nice and make this your conference and keep it your conference and you guys are gonna get tired of hearing this you're gonna hear this the next three days but please fill out your evaluation forms and this is a serious thing you guys and I know it kind of sucks I mean I went to like one session yesterday and already my inbox is like hey fill out this hey fill out this but we really do value that feedback I mean that's what kind of makes that's what kind of makes this conference you guys this conference you know I mean all the organizers for all the disciplines and all the tracks read all the feedback and it really does help kind of decide what you guys want I mean if you guys if you guys like this who knows maybe next year we'll do a full on I don't know like full-on workout okay I'll get out my buddies it on it to roll some gear down here and we'll swing maces for an hour I don't know we'll do something like that but um and me

personally I'm actually really interested in what you guys have to say to you because this this presentation in this incarnation I've never actually done for I guess a general population fitness audience like I've done it as kind of a like a full-on day-long workshop but usually it's been for you know other coaches you know gyms trainer in sessions but I want to kind of take this out to a more general population so you guys are kind like my beta testers so I mean anything that you guys from your specific perspective think is useful like anything you like if there's something you wish you'd gotten out of this if there's something you wish I talked about more something I talked about less if you think my jokes are terrible they are they're not gonna get better I mean if you don't like my shirt which I would actually take kind of personal because I think this is like this actually passes for fitness industry presentation formal I mean I match I'm wearing I guess partial synthetics with no swoosh or animal or stripes on the side I mean I'm doing alright you believe I dressed myself this morning but that's another thing I love too much of my own

bad jokes and deprecating comments so you can write that down too but I've been hearing that for 13 years so I guess that means I need like write better jokes right teachable moment yes right and lastly um one of my favorite quotes from one of my favorite I don't know what you call them anymore Joe Rogan be the hero of your own story what that means it for the time that we spend here we are going to be in a I'm looking this more as a personal training session than a seminar and we are going to do some moving but one of the hallmarks of a good personal training session that we see at the on academy which is kind of my alma mater for personal training is training is largely experiential a training session is a story and you guys the clients are the heroes of that story so I want to make sure that everything we talked about like somehow comes back to you that means if you have a question go ahead and jump up in the middle of the presentation asking I mean I've kept the practicum and the theorem like kind of purposely short like we're probably out of here in about 45 minutes and so you guys so we can have kind of that real-time conversation okay so so let's go ahead and start that story but with the boring part that is talking about me

so yeah it's actually I don't think it's a horribly boring story but but it's really interesting to me when I kind of look back at sort of my past up through from like fitness enthusiasts to Fitness pro danau Fitness education lecture because it's kind of inextricably linked to sort of my time in the games and tech industry and and actually there's some some cool artifacts Ross there you are so that guy right there Ross Patel from where you I know Bioware Austin so Ross and I were at Crystal Dynamics each other years and years together and he was actually one of my first personal training clients and and and training partners and one day if we ever in the same time I'll probably train together again and I could talk at TABC by the way you made your old man proud thank you Ross is also somebody that I mentored in tech I knew Ross before he's a tech artist and so I mentored him so he's actually been like kind of with me through this whole path so thank you for coming sir but you know the other cool thing was um was just that a lot of these these companies have really good fitness program you know they have really good gyms and that's actually kind of how we all got together we here all at the gym and I kind of realized

that oh it's it's actually really fun to train people it's actually really fun to research this and since I was kind of in software engineer developer kind of nerd mode take that how you will I apologize you know I I really did like kind of the research side I mean you're putting together programs for training is a lot like putting other programs for like writing code programs I mean because you have to debug you have to try things at work you have to take things that kind of already exists and maybe rearrange them and so so it was kind of a natural fit and now that I've actually gotten into what we call movement coaching it's it's even more so because movement you know and what makes good movement and how we use good movement to kind of like I said we're here to really turn back the hands of time you know to make sure that you know if you have movement condition they're paying we're trying to get you out of that is even more of a puzzle because even though we all have you know I mean able-bodied people we all have a spine and neck to shoulders to elbows to you know all these all these wonderful things we have everybody is subject to different things we hold tensions differently based on how we new things so so figuring out what's right

for you is just like trying to chase down that bug or trying to figure out exactly what shade of blue that one pixel should be it's throwing off the whole image so let's see was it Intel I was that so as it Intel yeah about three or four years ago and you know I was kind of climbing that Hill up to you know to that age that shall not be spoken and I was kind of thing myself well you know somehow I made it this far being relatively unencumbered so I wonder what I do with all my free time and of course I thought back to spending time with guys like my buddy Ross and all these other great people that I've trained with it a bunch of other gyms I thought you know that was really fun I should try and do that for real and so again thankfully because a lot of these companies have very flexible schedules and pay very well I was able to to kind of get on to a real Fitness education path which kind of let me do led me to where I am today and so yeah these are some of the certifications I have like a ninja that's like the coolest thing ever right and so and and and these are all the cool what these all have in common

is they're actually not strength and conditioning certifications they're actually more along the lines of physical therapy rehab prehab correctives and that's actually what I build myself as I'm actually a movement coach and corrective specialist and it's really interesting the way I got into all this was is there buddy here familiar with rigging dojo or something uh sort of rigging dojo at all yeah a couple you guys so so so Brad Clark found actually is a really good friend of mine and he lives out in Austin where the on Academy is and you know I'd kind of seen on its ads come up on Facebook and at the time you know it's Joe Rogan with the gorilla kettlebell looking all hard and you know and at the time I thought they were a clothing company which is funny because they'll actually tell you they are if you ask him but he sent me a podcast from them so of course you know be being the obsessive impulsive binge watched all their podcast thought this is great and so I come to Seattle to DJ a show and just by by sheer coincidence on I was doing a one of their I think it actually with their first sort of vacations that weekend so I dropped in got certified said wow this is great and

three years later I'm here and I I love all this stuff and I'm really excited to actually talk to you guys about it and speaking of you guys let's talk about that so the interesting thing about the fitness about our sorry the tech industry that I've noticed from as kind of a sort of outsider not outsider is there's been this really interesting progression of kind of what Pete like like what training programs people I know if you guys know this but like everywhere I've worked it's like you know everybody kind of does a similar training program for example I was at Bungie back in 2007 everybody there was into boxing fitness or MMA and part of that probably had to do with the fact that you know we're in the 4-3 for building at Kirkland which is right up the street from AMC pankration which if you're UFC fan that's where Mighty Mouse does his camps which is kind of Awesome and when I was at sea when I was three it's beers later everybody was on p9 so now it's things like I think it's you know body beast I still see some p90x a lot of OCR's so let's talk about you

guys who here actually just works out at all whether for fun or whatever structured program not structured program just likes to play pick up anything just just does physical stuff sometime oh wow awesome alright so let's drill into that a bit so who who actually does kind of some of that God the CrossFit is going to sue me for saying this but who does I guess kind of the boot camp-style stuff like you know CrossFit Orangetheory Barry's Fit Body anything like that you don't do CrossFit that okay cool so does anybody here do obstacle course races Spartan Race Tough Mudder anything like that how about specialized stuff martial artists dance anything like that we guys do Jiu Jitsu sweet awesome my people let's roll afterwards I'm King yeah even better awesome well tiny both sports oh no kidding

vr guy VR VR an exercise see that see that to me is like there's this giant like untapped market like VR fitness in here okay it's not good sir on that cuz that's what this whole park is gonna turn you because I love that but okay cool so so what we're so what we're saying is though is you know there there was this time in the long long ago where software developers techies and we were let's be honest we were all classified as nerds right we were like the guys who sat around and didn't do things well we all know that's be this so but like I said what I think is really interesting is watching the trends that have kind of that I've sort of seen in the industry and when I step back and kind of analyze what I'm seeing what I see is a lot of a lot of things that require high degrees of skill and movement variability and not to me that makes sense right because we all work with our brain and if you're not aware this your brain is actually you know movement and physicality is very very tied to our nervous system so I'm that's why you know you see a lot of

research now that says people that do things like ballroom dance or jiu-jitsu even or martial arts in general you know have have actually I guess there's actually a study that showed that like the the development of new white white brain matter based on these activities so so right off we see that you know that doing this stuff is obviously good for us on many levels and like I said I think that people who use their brains like day to day are more drawn to those activities now good and bad for a couple reasons the good thing about that is that a it's fun and we're all exercising which is awesome too bad well let's not say bad let's just say one of the overlooked requirements of doing things like that is like I said we have a a high movement they have high movement and high I movement variability and high movement capacity requirements that means we need to be able to move a lot and we need to be able to move well in different ways so the problem is that we work in a job where it's the exact opposite of that right I mean even if we have standing

desks you know half the time we're you know we're like like this all day or we're even you know worst case we're like which I mean does that even look comfortable like because because if it doesn't I did something wrong and I apologize but so so this and the sad part about that is and first of all I think it's awesome but the sad part of that is it's put it's put us in this really kind of this really interesting and not not preferable place to be and I call that the State of the Union so where we are now is there there's been a lot of studies done in the last ten years on the tech population in general because it's been noted the tech industry spends probably more per capita on on healthcare and research and and payouts and you know everything around healthcare and I actually have a number for you guys later and and there's a reason for that why well so 80 percent of us report that we're in some kind of back pain this is from a 2007 study and listen we here ever had like any kind of back pain whether it's anything from

like we all have like I mean I know I'm just kidding but hopefully we'll be out of that by the time we're gone here actually that's that's one of things I like about doing this workshop one of the things I hear from people after what this is is something the effect of wow I had no idea I had a thoracic spine well you do it's just been asleep for several years but the air thing about about the back to is the reason it's such a such a horrible awful kind of all-encompassing like you know you wake up in the morning it's like you know think think about what happens kind of like you know think about what happens back here right is you know all these giant muscles like are you know like like our you know our leg musculature and our shoulder is in our last they all kind of like connect at this this giant giant chunk of connective tissue called the I think the Technol dam is the record Lamarr fossa and it kind of acts like a corset it just like gathers it all up and it's kind of like you know pulls it together and holds it tight and the problem is you don't body is really good at adapting to things so you know as we sit here like

this that thoracolumbar phosphate just gets tighter and tighter because it's kind of because your brain is kind of says alright well this is the position that obviously you're telling me that you need to be in so I'm gonna stay in this position and the back from a movement standpoint you know everything I said everything connects so all of our movement actually starts from our spine and as an example I'm going to violate the cardinal rule of GCC presentations and switch out of my presentation and try and pull the video this may be the end of my talk for all I know okay so this is my movement coach Sarah oh hey Justin what's up this is my movement coach Sarah's child that she had back in August I think obvious September some like that and he's just now learning how to kind of move and what and we were both really excited when she got pregnant I was probably more excited because I was like oh that's great we can actually watch you kid go through the developmental patterns and we can actually see like how he goes from the ground a squatting to standing and like

you're gonna leave all that for me and she's like oh yeah of course and so she did so I'm going to show you two videos and pay attention to specifically how he's moving in this one you got a post off that elbow buddy you got a lip that snog listen there you go oh you good man look do you go into yours baby so that's the first movement we do rolling onto our stomach boy back over I know that part where she's like we're almost gonna be like no mom no I'm not doing that right your roll back over this way you got a post there you go yeah you think I'm not gonna do it yet all right

so this is Leo three weeks later a number of weeks later and I want you to watch a little different in the mood now must resist the urge to check my notifications go for it show me you're rolling bad or new honey man boom Shakalaka gotta lift the snogging lift the schnabel lift the schnoz not a boy keep that leg keep that leg hmm hello darphus bubble okay so so I don't know if you guys noticed but in the second video what she saw was a lot more segmentation so in the first one he was kind of just like I'm just gonna try and get over all right cool or in the second one it was more uh okay well let me let me see if I like kind of reach okay yeah now I'm moving alright

now maybe if I oh yeah awesome I'm over and there's a there's actually a corrective strategy called the functional movement system if you guys saw that there's a sticker said FMS on that second flight second slide and that's actually their approach to movement is when when they're correcting somebody they actually go back to okay well let's look at all your developmental patterns let's let's see like how you move your spine and the rolling pattern is actually a corrective exercise we give to our clients that when we assess that people don't have good kind of T spine movement so point being you know spine very it is literally the center of our movement so that's why back pain sucks so bad is because it literally shuts you down from doing anything else so that and that said this next number will probably make a lot of sense that is that forty five percent of us have neck pain why cuz it's right above our spine and what do we spend a lot of time doing now since the inception of that horrible double device called the mobile phone people

like that who can somehow just like like this part of their neck is almost just like vertical like horizontal weirdest thing it's like it's like something out of like Hellraiser I don't know but but that's obviously not good I mean there's there's a stat that it says something like I think it's like every every one inch or one degree of neck tilt adds something like ten pounds of force to to lie to the weight of your head so so if you think about you know here I'm neutral here I mean you know how far forward is my neck tilted this is like the whole weight of my head is just kind of just cranking on my neck so even if I'm just standing at the bus for you know five minutes doing that imagine if I do that during my day for I don't know five or six at five or six different instances for varying periods of time well yeah of course your necks gonna hurt so I'm not suggesting that you have to go on does anybody here know Kelly Starrett is he this movement coach in San Francisco he recommends it if you check your phone you should usually kind of like you know you can check your phone like this I mean it looks cool

like I'm and it actually feels really great but I'm not gonna recommend you do that but I mean maybe once written me once in a while I don't know so those are some specific instances but pain in general is actually super prevalent um I think the the number that that I found and this actually comes from from a study called called the voices of chronic pain which is it like the most depressing name for a study ever or like the most metal like Gospel Choir mixtape in the world like you be the judge but 52% so that's like who care everyone to like college orientation right I look to the left of you look to the right of you all right one of those people it probably has something like incidence of pain that's that's really sobering and won't and specifically one of the ways that manifests a couple ways that manifests is that was it six out of ten people actually cite having what we call breakthrough pain like once an eye like now breakthrough pain is anything from you wake up in the morning and you're like oh god or you're just kind of sitting around you have that I call it voodoo doll' pain right it just feels

like somebody just like like oh wow I need to stop keeping that voodoo doll in public places as I hide and to kind of couple but to kind of give an idea of how serious that is those same six out of ten people said if if you if you were to ask me to if you were to give me a blanket tax of $1.00 on top of my income tax regardless of my of my whatever percentage I'm paying I would I would gladly pay that if it went towards the curing of chronic pain so I mean I mean what's so serious that you would actually pay more taxes so that right there hopefully gives you a good idea of kind of what we're dealing with and even more so so 51 so half of those people also said that the pain is so bad that I feel like I have no control over it like I literally cannot do anything so I don't know about you guys but that's that's terrifying to me like the idea that well that's that's that's it for me I guess this is what I this is kind of what I live with and you know this it's kind of funny cuz I was when I was researching these stats um I think I

I think I found this one it was like a Wednesday night I'd done a jujitsu class then gone right back to the office to kind of working on this and and you know I was feeling really good I mean you know when you were I mean because goes back when you workout you feel good and so I was like all right that's cool yeah life's awesome I feel great really hurts cuz I think I choked on my own blood a little bit but and but I saw that I just like what would it be like to to just not be able to do things like that what would it be like to you know to just be a situation where like wow I really want to try and learn that new skill but this pain is keeping me from doing that or I really want to just you know worst-case scenario my friend when my when my other coaches out the on Academy a wonderful mover by the name of Shane Hines slipped the disc once and after he had gone through surgery and after he was kind of into his rehab he was sort of that mindset of well I guess this is just the process and it's gonna take a while and I'm gonna be in pain for maybe the rest of my life and one day he goes to you

know his his son runs up to me if you have kids you know they do that's their own daddy you know so he tried to pick his kid up and he winced and his kid kind of his son recoiled just in Horgan he's like oh my god I heard daddy and in that moment he thought oh my god I need to fix this because I don't I don't want my son to think that the hugging me is that they you know be like loving your dad is a painful thing so that's just an idea of how how serious this stuff can get I mean it you know it's one of those things like I said some of us maybe we get the powers like oh yeah I have that nagging Haake but you know it goes to dark places sometimes and kind of one of the really interesting things about that is the way the human body works great quote from from Sarah who's who's lovely son you just saw one hundred percent of us have restrictions titanosaur attentions that could be addressed reversed prevented or otherwise mitigated through movement now the way the human body works so back in the day and by the day I mean like six

years ago to give you an idea of how fast medical research is moving out it's almost like technology right we what we thought was that the way your skeleton is set up if you were if you were able to stack all of your bones perfect like you're if there was some mythical position I don't know maybe something like the tipos probably animators out there if we were able to get our bones into that position and then just relax all of our muscles like the bones would just come would hold us in place what we know now is anybody's has anybody seen like a tense what we call a tensegrities structure it's like there's a bunch of like struts and they're they're held together by cables and just the tension of the cables kind of holds them in place but otherwise there's there's nothing really anchors owns it so what we know now is that the human body is actually more like a tensegrities structure so your bones are kind of sort of floating in the sea of muscle and fascia and fluids and there's a certain amount of tension required to hold that structure so we're always under some kind of tension it used to be we using well if we can just figure out - I mean that's why I massage used to be so popular we should just think like oh we

could just relax everything you'll be fine problem is we know that's not true the problem is we know we need some of that tension and not having that tension for example if you've ever seen people who are really really flexible they end up having joint problems because that tension isn't there but the problem is like said having having that tension means that at some point it can build up if we if we don't kind of move it around a bit and if we think about where we are now well let's think about some of the life's lifestyle changes that have gotten us here I mean first of all I'm not a Luddite I love technology I love this I love this I love my phone but let's be honest as these things get better we're bombarded with with all sorts of things that that are not good for us I mean more blue light more EMF like said more time doing this more time doing this you know less time outside as our let's call it day to day technology has gotten better so has our medical technology but not necessarily to maybe the best end for example

nowadays you know a serious injury where do we go from there we get referred right to surgery we get referred right to orthotics and the problem is that may not always be the answer you know back in the day we were like oh god we can't do anything about it then we got to this point was like oh great surgery we can fix everything now we're starting to realize oh maybe actually by fixing things we're just making them worse because we think about it the human body is incredibly resilient guys anyway here watch the the Winter Olympics anybody anybody where Olympics so yeah I mean think about thing about those athletes I mean this this continuum that is you know human performance that whatever this end is and this end is an Olympic athlete I mean any one of us can exist a lot you know for eight and I was gonna say if we're able bodied but actually I work with with the coach out in Houston who all of her athletes are what we call adaptive athletes and I'll tell you what man when you see a guy who has a wheelchair do more dead hang pull ups and you can only do one like well right there so point being that we're so quick

to try and apply this giant band-aid when maybe maybe we need to like figure out what the foundation of the actual problem is and one of the big issues with surgery expressed very well by my buddy dr. John Ruston so if you injure your right shoulder or something like six times more likely it's actually think that was like 66 percent actually it's a reinjure not just your right shoulder but your left shoulder at the same time and this has actually played out a lot it is anybody here ever like torn your knee had a Oh tell us about it please which one look Oh what were you doing there and there it is you guys usually and that and that's the really devious thing about this stuff right it's never like it's when my other buddy is a guy named dr. dre subpoena who runs on a system called functional range he doesn't he says you're always going to regret not training the position that you hurt yourself in and that's that's usually how it happens and it's usually not like you know it's not a it's not an

immediate onset thing it's a cascade it's a build-up over time and the problem with surgery is it puts us in the state where we're told okay we're gonna like we're gonna we're gonna stitch this down we're gonna tighten it up we're gonna we're gonna immobilize everything and in in weeks when we take the cast off everything will be fine well the problem is that's we know now that's not how tissue heals best used to be that we thought that because your connective tissue is so poorly as has a poor blood blood supply unlike your muscles we thought there well there's no way to repair connective tissue what we know now is that your Fossey a-- actually is uh is very highly innervated so there's a lot of nerves that going near fossa so it receives electrical stimulation and it actually holds water very well so what we need to do is so when you're when you're not moving around you're actually not providing the I guess the stimulus that your faucet needs a to flush out the fluids like the old fluids that have accumulated toxins waste

products from movement and let new new new fluids and movement in so you imagine you're seeing a cast for a month well all that that connective tissue is kind of growing together but it's not it's not growing better and back to a story about my m-my my friend Shane you know he he just tore his he actually just tore his ACL recently and actually the story's gonna start horribly because he tore one of his ACL is when he was a child and then he tore his other one when he was an adult so he's outside that year at least but the interestingly was that when he went in to get surgery his doctor said the one that you tore when you're a child I I literally can't tell that you tore it because he'd been doing so much of this movement practice stuff that we're gonna go into and we're actually go into that right now actually bunch of other slides but how many people are who all right well we're gonna go ahead and jump to the end and start the movement practice because like I said I wanna give you guys out here a little early so disclaimer I am NOT a licensed medical professional I am a certified personal trainer I'm a certified correctives coach but you can sue me if

you want to please don't none of this is meant to assess diagnose or treat any pre-existing conditions and if you do want to adopt any of this later please see a PT or an ortho first you know don't don't you'll see a general practitioner unless it's to get a referral to a PT run with tho but yeah so the first thing we're gonna do is I'm gonna skip through all these numbers I'll leave them up so you can see them in and be terrified but I don't know what that is alright so the first thing we do is what we call a self check and this is something this is something you can do anytime you're at work you're at home and like so this is optional participation but what I'd like you guys to do is from that seated position so if you remember that first thing we we did I'd like you to take your right shoulder and I'd like you to just look over it as far as you can and as you're turning back when if you ever feel any sort of restriction kind of breathe into that and see if you can get a little bit more

and work on your proprioception a bit see how much of your shoulder and your spine your way but see how much you're having to compensate with your hip now go ahead and turn back over the other shoulder so I'm breathe through the movement good let's go back to the other side one more time and again be cataloged where you're feeling tightness be cataloging your range of motion and try and use your breath light to go a little farther if you're not feeling any pain or restriction good and back to the other side one more time please excellent yeah I said I see some folks have their have their arms up here this is this is really good you can if you know if it helps as appropriate scepter go ahead and and you know put your you're kind of your knuckles at your sternum and just you just kind of yeah there we go okay so second part of that we're gonna turn and as we turn we're actually gonna we're gonna turn our neck too so we're gonna turn our spine in our shoulders first and then we're gonna follow it with our neck now we're getting breathe out and crank your neck

as far as you can don't crank on why do I see that thoughtfully turn your head there we go and back the other way please very nice and again be feel what would be be mindful of where your neck is pulling are you feeling it and your scalenes are you feeling it in your traps are you feeling it you know you mean heck me if you're as jacked up as I am you might feel it down in here and your quadratus or your hips but it's not normal but it it does happen I mean because if you think about so so your neck is interesting right because you have these these two giant muscles here they kind of run that sort of attach here like along your clavicle and also attach kind of back here on your traps and rhomboids and that all kind of and then there's some stuff here that kind of runs out of that down into your ribs right that's like your serratus and stuff like that so that's the fascinating thing about all this all this stuff is connected so

yeah like said you might and that's why we're doing this slowly you know I mean everybody remembers what elementary school PE you know we do this sort of thing I mean that's a not great for you and B you miss out on the opportunity to kind of move actually move the way you're supposed to move right so that's why we do this slowly you like said cuz because you feel things like that right I have a coach named Mac shank he has a great quote and that is speed hides need and so we can get away with things if we're moving very quickly um it's funny as a personal trainer like if you know when you teach somebody like ice like a bit more of a skilled movement or even a simple movement when people get time we've all done this right when we get tired what do we starting do we start to get old we start to move a little faster right just to kind of just to kind of get the rips out well that's because our brain is saying oh my god we need to just we need to just do whatever we can to do the movement if we think about back to the Olympics and we think about Olympic athletes right so most Olympic athletes most even high-level athletes in general are actually not great movers you know you can actually find mocap data of these guys and you'll see you

know you'll see their joints all over the place but what they're good at is there there master compensators you know they're there their neural patterns are so developed that their brain is kind of okay well you need to do this at this level at this level performance so and hey you're you're conditioned enough that I think I can make you do it this way without her you do badly but we all know that's not true given the prevalence of ACL tears in you know the eye fell on the NBA and things like that so so like is it so so that quick self check I mean it seems really simple but if you think about it it hits kind of like that major column you're spying your neck and this is something I do this every day like you know I have an online I just run what is it things like online timers calm or whatever but yeah just set a timer for like three hours and do this like every three hours just kind of just kind of check in with yourself I mean a I think it feels good and B I use it to kind of diagnose what I should be doing when I train that day so if you guys know you're gonna go work out that day and you feel something a little off maybe you warm that that spot up a little more maybe you maybe you don't do the thing you were gonna do that's gonna kind of rely on that pattern so alright awesome

so the next thing we're gonna do I like to call it the 14 point inspection so I'm going to ask everybody to stand up and you know it's thinking about this it actually is kind of a fourteen points because you know God you know next shoulders my name is whatever but all right so I'm and you guys can like filter over if you want I mean I mean let's all be friends geez I like all of you thank you for coming should I not do what okay cool nobody wants to look at me let's be honest I mean all right so so so we're gonna we're gonna get in so the first thing we're gonna do is we're gonna kind of align everything we're gonna we call this tall neutral pose so what I want you guys to do is we go from the ground up and I want you to point your toes forward and think about the this line on your out step think about pointing that straight forward so I know

some I know some of the some of you might have heard point your and make sure you're in substrate we're gonna make make the out step straight and what we want to do is imagine you're grabbing the ground with your feet and twisting out just a little bit so you should feel a little bit of tension kind of along this line here so we're gonna soften our knees just a little bit because we don't want off we don't want to lock anything out we want to make our muscles in our in our and our connectors your work and we're gonna take our hips and we're gonna try and like tuck them under in a little bit you know a lot of us kind of stand like this you know Instagram pose am i hot no I'm not and cool so now from here what we're gonna do is now this is kind of this is the tricky part so we're gonna try and reach up with our spine but not flare our ribs out so try and stand as tall as you can imagine that imagine using the muscles on the side of your spine to kind of tract your spine apart just a little bit there we go we're gonna pull our chin back just a bit so actually do this so I want you to force them think about trying to force

the back of your head through whatever's behind you as hard as you can now I want you to push your face forward as far as you can now I want you to try and settle to somewhere that's in between yeah there you go cool so we're gonna do now is we're going to take our shoulders and we're gonna think about putting our shoulder blades in our back pocket so we're gonna roll our shoulders back and down but we're gonna try and make sure that our ribs don't flare up so we don't want to do this if we do this let's try and push those ribs back down excellent now we're gonna take our hands down at a forty-five now we're just gonna track we're gonna reach out through our fingers kind of like we did like that first drill I kind of like we want to feel a little bit of tension so this is what we call so this is almost a perfect age can you know physio physiological alignment so and this is a position you you practice it for like a month you know when you're getting and not act we just like when you're standing waiting for the bus when you're at the gym just just kind of check in with these obviously Oh Who am I and and you'll be surprised at how natural this comes all right so from here we're gonna

start from the spine house we're gonna take our hands we're gonna put them here we're gonna do a variant of that first thing we did it cuz we're gonna move a little faster so we're just gonna we're gonna think about moving our spine and we're gonna try and make sure that our hips don't go along for the ride so we don't want to we wanna make sure that our hips stay in place and just move from our t spine up and we're gonna use our fists at our sternum to kind of make sure that we're not that we're not reaching so our fist should stay on our sternum the whole time we want to breathe as we come with the extreme breathe out as we come with the extreme breathe in on the way through good five four three two one awesome so now we're gonna do is we're gonna move up the spine we're gonna imagine that we have let me see the original King Lear the original King

Kong remaking and that part where they it's like like stabbed in the back with the spear cojones got this so we're gonna imagine that just happened to us except it actually felt awesome or we didn't feel that whoever but we're going to imagine that we have a thing right here and we're gonna rotate around the store not gonna like lean over we're gonna try and just kind of twist our rights from our T spine up it's a takes a couple reps for practice but and and this isn't a big move you're not gonna get a ton of movement out of this yeah good awesome and what we're doing with this is we're moving up each of the major segments of the spine and just just kind of seeing how the movement feels like you know can't do I have a t spine can I feel that movement awesome okay good now one of my favorite moments so from here we're gonna we're gonna so that that spear that just like punctured us in the chest actually go ahead and pull that out and we're gonna stick it through the side now and what we're

gonna do is we're gonna glide back and forth so and what we're gonna try to do is make sure that our shoulders don't rise too much one just just think like we're floating back and forth and check in with your hips like sometimes we tend to let our hips go so we can get a little bit more motion like you know this kind of thing but we want to make sure that we're still grounded that we're still kind of grabbing the ground with our feet good not from here we're going to move back and forth so we're gonna like so imagine that like there's kind of a rope attached to your sternum and it's pulling you forward and then you can really push with you push your rope can you alright let's pretend like a pulley done piston yeah like it's part of a train there we go that's uncomfortable and then we're just gonna like pull forward and then just we're gonna let it push us backwards so the movement is happening so so this kind of from here up so I'm kind of like gliding this back and then

gliding this forward yeah you got it all right so now we're gonna put those two together this is really fun so we'll second it first so let's go ahead and glide forward first now let's glide to your right of your left whichever now it's glide back now it's glide to the opposite side and forward side back side good let's try and smooth that out a bit now very nice you guys let's try it back to the other side now let's just go right into it if we can just just just this time seriously do this every day good all right so so the neck alright so

what we're gonna do first we're gonna try and if I go back to that tall neutral position because we don't want anything to move us and we're gonna try and we're gonna try and look to the right side as far as we can with just our neck so we don't want to be we want to try and just just think about like you're just pointing with your chin now we're gonna look back the other way good and when you find kind of an edge try and breathe out a little bit and see if you can get just a tiny bit more range good so now we're gonna nod yes and no so we're gonna go chin to chest I'm gonna go nose to sky and like so we're gonna try to make sure this

movement only comes from our neck so let's not let our ribs kind of flare out good all right so we're gonna go ahead and look forward now I'm gonna try and touch our ear to our shoulder and again try and make that motion try and try and localize that motion to your neck as much as you can and you can do this at your own pace you guys like yeah we're actually doing this on on time not really for reps so you know get what you need to out of this you know feel feel what you need to feel for you know if you want to hang out on one side more which is totally normal because we're all in balance we're all asymmetrical very cool okay and my favorite next circle so we can go chin to chest ear to shoulder nose the sky here to shoulder

and again do this at your own pace whatever feels right to you you know let's just let it run yeah you know I'm cool with that and back the other way all right good so to the shoulders and this is gonna actually have to risk you huh all right so we're gonna this is another you know these are all my favorite moment so with the shoulders the interesting thing is when we move our shoulders we tend to borrow movement from our from our elbows and our risks we don't want to do that the point of all this is to learn to get that here independence back into our joints so imagine that you're holding swords or TV

remotes or something that you hold like this and five controllers for you see guys and point your thumbs at the floor and try and knock hard lock your elbows out but try and make sure they don't bend too much now we're just gonna like try and roll our shoulders without bending our elbows again we're trying to localize that movement to our shoulders as much as we can you can actually you can go hands forward to if that's easy let's go back the other way yeah yeah that's they and you know compensation it happens all over and we're actually going to get rid of that the I mean the more each one of our joints can kind of move interdependently when we go to do complex movements the less we have to borrow from other places that might not be ready for it so alright so this is so this is um you

know I mentioned my buddy dr. grace P now so this is this is an exercise from his system called we call these controlled articular rotations and there's a whole series of these if anybody's interested and you can hit me up after a dream you talk about but it's a multi-part ik so we're going to start by with our hand down on our side with our thumb pointed forward now we're gonna roll this hand up now as it passes our ear we're gonna try and push back as far as I can and then when I feel like I absolutely have to roll my hand over I'm gonna let my hand roll over and then as I come down I'm gonna keep rolling my thumb inward and I'm gonna finish up with my thumb behind me it's kind of a weird movement but this is a great way of expressing your shoulder through its whole range of movement and I'm gonna come back the other way I'm gonna push push push and telling you to roll over the way need to roll over I'm going to

and there's a great little self assessment version of this you can do where you can stand up against a wall or something and see how much extra movement you're getting and it's a it's interesting you know you we compensate on this kind of movement more than we think we do let's go ahead to the other side at your own pace yeah it's interesting how far like like happily you're trying to like keeping us in like you know we think we're actually keeping it on a plane but we're actually kind of out here somewhere realistically awesome alright let's move on to the elbows so when I hold our hands out thumbs in and we're gonna do is we are

going to roll our thumbs in point it myself I'm the man Yes I am roll our elbows in we're going to extend roll over extend good let's do that let's just do that for me oh no we had to breathe all right people pass out doing this it's it's the weirdest thing all right let's go back the other way and if you're old like me you'll hear things crack and pop and that's fine good let's move down to our wrists now again like we saw with the shoulders so so shoulders and wrists are interesting

so if we take kind of a joint by joint approach to movement some of our joints are meant to be stability joints and some are meant to be mobile and injuries happen when we make a mobile joint try and be stable and vice versa so that's why when we're moving our shoulder we saw that borrowing that's because you know that's because we're starting to juxtapose those roles the wrist is the same way when we move our wrist a lot of times we'll start borrowing movement up the chain so we want to do here is we actually want to block our elbows with our body pose and and actually you can even do this one one-handed do ever once if it's tough you block further but let's just right here so what we're gonna do is we're just gonna move our wrists up or down we're gonna try and actually try and squeeze your fist like see how far you get if you squeeze your fists and see like where your fists start to open up when you're kind of moving up and down

so you're gonna feel it all along your forearms and you might feel a little bit on the underside too yeah how it goes side to side now so same ideal we're gonna block with our elbows and try to not windshield-wiper it too much let's just see how much we can get it and get asked of our wrists but no it's like make circles and again let's try and see how little movement we can borrow from our elbows when we do this let's go back the other way yeah yeah coz coz coz if we cause if not we know we know that we're that were borrowing movement from so we're doing alright good so let's go ahead and shake all that out so I do that for time usually I'll do 20 to 30 seconds each

when I warm and this is the kind of thing that this if you go to the gym whatever you do this can replace your warmup you know I mean you know this is this is when we start moving into what we call movement prep versus warming up because we're cuz this is actually good for your joints versus just like jumping on the treadmill for three minutes and you're going for a sprint and not really not really priming the nervous system and the joints so all right so let's let's do the lower body real quick and then I'll give you guys some time back actually how much time do we have left actually oh sweet alright actually I should actually not sweetie that means I'm behind but alright so this is my favorite one so we're gonna so that that so we're gonna we're gonna start by tilting our hips back and forward and one of the things that we tend to do when we do this one is because we all have chronically tight hips is we tend to kind of like sit back and kind of break forward we want to do is actually so if we want so we put our hands on our hips and if you watch how my hands what my hands do so I'm not really pushing my hips out of plane I'm just kind of tilting forward and back so let's try that a bit

if you're like me and have chronically tight hips like this will be a lifesaver all right so now we're gonna go side to side this is the one that like loses everybody which is fine this is it's kind of a it's kind of a MINDEF but so we're gonna take take let's start with our right leg and we're gonna straighten our right knee we're gonna bend our left knee and notice how that pushes my right hip up so now I'm going so if I switch that notice how my other hip moves up so watch what I'm not doing so I'm not doing this okay I'm not driving away from my hip I'm just driving my hip straight up off the posted leg so let's try that sure so start so start by straightening your right your right leg your right knee now bend your left leg your left knee and let your right hip rise and

then as you reverse that so as you straighten your left leg and bend your right knee let your left hip rise alright yeah you guys got this awesome so now we're going to put those two together so we're gonna go so you know rights right hip up then we're going to tilt back you go left hip up then we're going to tilt forward let's try and smooth that out you guys are horrible dancers this will fix you right up you guys got your party scheduled for Thursday right like I mean those we're going right now let's reverse that it's only where did she make eye contact I promise HRR Oh God do we have a chart for GC am I allowed to say that Lauren all right goodness let's move down to the knees you guys have all seen this

movement before it's you know oldie goodie we call it the tootsie roll we're gonna add it so it's basically you know - this thing right here so we're gonna we're gonna modify this a little bit and make it a little bit of an ankle exercise - so let's take a slightly wider than hip-width stance and try this out and see how it feels you know some of us don't have great ankles and I don't want anybody it hurt so kind of roll up onto the insides of your feet and let your knees kind of Vegas now if you can if you can hold that awesome drive your knees forward come up onto your toes just a little bit and then roll your knees outside come on to the outside of your foot and then push back on to your ankles good let's just smooth that out awesome and again try and be mindful try and feel where your balance

is where it isn't try and feel your knees and let's reverse that - awesome all right last one ankles super easy I'm just going to hold one foot up right left I don't care which one I'm gonna point flex point flex allons just hang out here for a bit yeah at your own pace like I said get what you need to out of it good and now we're gonna scoop so we're gonna scoop to the inside outside inside same idea your own pace get what you need to out of it yeah it's um well it's almost like it's almost like a like a roll so so they're not actually rotating

side to side it's like so you know if there's there's kind of like a z-axis here you're kind of wanting to twist along that or whatever axis is forward in your in your system is thank you take our joke don't laugh please all right let's do some circles now and again this one's interesting because watch where you wear your movement breaks down watch watch if and find four points where you can't necessarily move through smoothly and let's go back the other way all right let's switch feed some idea plus our at the point flex now let's go side to side scoops

now let's circle one way whichever one feels right to you and back the other way all right good check it out and it seems super simple but that's really all it takes you guys I mean like I said throw that into the beginning of your warm-ups when you go to the gym use it as cool-down do it during your day like I said I mean I out during the day myself you did in the afternoon and I didn't may sometimes it suggested that sometimes I'll just foam roll just do this for time and yeah cool so you are now all empowered to take ownership of your own movement and your own joint and like I said it really is that simple so do this try it in fact I'm not telling

you guys to try this every day for a month and see how you feel afterwards and all right so now I'm gonna go back up here you want the important slide so once you've all been waiting for that is how to get in touch with me because I know you all care so that's me if you have questions about any of this stuff please hit me up I can talk about this all day and I liked you so that's that and we are actually out of time so you're off to finding the rapper [Applause]