Bill Hartman

Author: Bill

  • Q & A for The 16%… A Simple Exercise for Upper Back Posture (Dorsal-Rostral Expansion)

    Q & A for The 16%… A Simple Exercise for Upper Back Posture (Dorsal-Rostral Expansion)

    Question: What is the best strategy for one to achieve dorsal rostral expansion without creating and excessive thoracic kyphosis or spinal bending?

    In this video:

    A simple exercise that allows you to feel the focused dorsal-rostral expansion that helps improve posture and shoulder range of motion.

    In many cases, the inability to achieve the desired position to expand the dorsal-rostral thorax is a matter of feeling the appropriate position as you breathe in.

    Use this activity to acquire the sensation and then carry it over to any number of other activities.

    If you’re seen the remarkable changes that Terry has made as part of The Terry Project on Instagram, you’ll see why I utilize this activity frequently in practice.

    Overcome your desk posture. #deskposture #hunchback #billhartmanpt

     

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  • Q & A for the 16% – Successful Sleep – Positions, Shape Change, Breathing, and Movement

    Q & A for the 16% – Successful Sleep – Positions, Shape Change, Breathing, and Movement

    Question: Can and how can sleep positions be used to promote shapeshifting strategies? If one struggles with driving air into the upper back would sleeping on the back be less favorable because posterior expansion is blocked and scapulae are retracted, or would the resistance promote overcoming?

    In this video:

    • Does body position enhance or limit shape change?
    • Does the research support this?
    • Can I enhance my ability to create thorax expansion?
    • What positions may be best? Is sleeping on my stomach useful?
    • Bonus: How do I know how much sleep I need and if I’m getting enough?

    #bettersleep #dorsalrostral #billhartmanpt

     

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  • The Intensive – Why You Should Draw Out Your Models

    The Intensive – Why You Should Draw Out Your Models

    Humans are complex adaptive systems.

    While we know a few things about ourselves, our complexity makes it impossible to understand ourselves and others as well as we would like.

    In such situations, a model provides us with the guidance that we need to successfully interact with clients, athletes, and patients to produce the desired outcome.

    In some cases, it’s to eliminate a painful condition. In others, it’s to improve performance in a sport or in the gym. The better your model, the more likely your success.

    It’s an evolutionary process.

    Drawing it out is a key to making your model more successful.

    #models #theintensive #billhartmanpt

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  • Q & A for The 16%… Hip Position, Breathing, and Counternutation Strategies

    Q & A for The 16%… Hip Position, Breathing, and Counternutation Strategies

    Question: If someone has a wide ISA and a nutated sacrum, in order to get the pelvis/spine into an inhalation position, would doing an exercise with the hips flexed at 90 degrees promote further sacrum couternutation?

    In this video, I’ll give you my answer and three examples.

    A couple of instructions:

    Heels-elevated toe touch:

    • Inhale before you bend
    • Exhale as you bend down
    • Inhale at the bottom
    • Exhale back up

    Heels-elevated goblet squat:

    • Inhale down into the squat
    • Exhale up

    #counternutation #breathingexercises #billhartmanpt

     

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  • Q & A for the 16%… The Difference Between The Suitcase Carry vs. The Rack Carry

    Q & A for the 16%… The Difference Between The Suitcase Carry vs. The Rack Carry

    Question: Can you explain the difference between the Suitcase Carry vs. the Front Rack Carry for expansion strategies?

    Yes!

    Suitcase carry, rack carry, farmer’s carry, and waiter’s carry all have benefits and limitations. There are very distinct differences between the carrying variations that you can program to enhance breathing, thorax, pelvis, and axial skeletal expansion/inhalation strategies.

    This video takes a quick look at the suitcase carry vs. the rack carry to expand the thorax differently for different outcomes. #suitcasecarry #strongmantraining #billhartmanpt

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