The Terry Project manual techniques to expand the upper thorax
Videos for The 16%
This week’s questions for the Q & A:
If I’m looking at an asymmetrical ISA am I just looking at someone who is constantly turning right?
Should I get them turning Left or focus uniform expansion first?
Do you assess ISA in people with TOS? Usually their scapulae are depressed and they have decreased thoracic kyphosis (from what I’ve seen) which would be indicative of a wide ISA. I’ve never heard anyone assessing it as a part of the treatment so it would be nice if you could expand on that a little bit.
What’s the origin of 16%?
Why is the posterior pelvis, which “starts” in an inhaled orientation, exhaled? Why does the entire pelvis orient anteriorly secondary to compression in the thorax? If an anterior pelvis orientation yields a “mess” of hip IR, what’s the situation with the wide/powerlifting type folk that very much live in anterior orientation yet often have IR of 0. Sincerely appreciate all that you do, and hoping to make an intensive one of these rounds!
In a perfect world, do we start at the “first” compensation? I.e. teach the wides to exhale the ISA and teach the narrows to inhale the ISA, and see what changes?
I think you link concentric exhale biased strategies with weightlifters/strength/hypertrophy. But I also thought training the eccentric improved strength. I think my question is – can you bias your training towards eccentric/inhalation based exercises to improve movement variability and still improve strength/hypertrophy?
Re your box squat video. I think you mentioned that you would dive deeper into this exercise. If you do I am definitely very keen to learn more about how you bias it for your wide ISA clients.
Do fascial lines even matter when it comes to assessing an individual and/or programming?
Could you please go over in more detail how anterior to posterior compression of the pelvis restricts hip motion?
In this discussion, we use the common I,T,Y exercises as a representation of how and when to individualize exercise prescription, and why you cannot generalize.
:10 Blind exercise prescription
1:00 I,T,Y may be the wrong thing to do
1:45 Concentric vs. Eccentric and “weakness”
2:40 A false external rotation measurement
3:04 Dorsal-rostral compression
3:28 You can’t generalize exercise prescription to baseball pitchers
4:20 The difference in baseball pitchers’ structure and influence on performance
5:45 When should elements of prescription be similar
6:00 Optimize exercise cues
7:00 Wide ISA compensatory strategy and dorsal-rostral compression
7:58 Who will benefit from the compression created by I,T,Y exercises
10:15 Is a compensatory strategy useful?
10:45 When the compensatory strategy limits health
12:00 Adaptations for performance vs. health
12:43 You can’t generalize prescription
13:20 Scapular winging
14:00 You can’t blame the scapula
14:30 Prescribing I,T,Y when you’re already compressed
14:50 Misdiagnosing the need for strength
15:33 How can one muscle be weak?
16:20 Tissues benefit from load
16:41 How strong is strong enough?
17:00 The multifactorial nature of performance
17:16 When does dorsal-rostral compression benefit range of motion
18:28 The person diagnosed with GIRD
19:00 False positive external rotation
19:15 Prescribing I,T,Y exercise at the wrong time
19:29 External rotation and internal rotation occur at the same time
20:00 What do I,T,Y exercises or face pulls do at the scapulae
20:10 Is scapular retraction good?
20:25 The thorax moves forward during scapular retraction
20:30 Face pull demonstration
20:40 The failure of postural correction with I,T,Y exercises
21:29 Medial scapular border compression
21:54 Loss of external rotation with medial scapular border compression
Erik and I continue to look for shoes with broad application for linear speed, jumping and plyometrics, change of direction, and Olympic weightlifting.
Competitiors:
Adidas Alphabounce Trainer vs. New Balance Minimus 20 V7
A weightlifting belt is most often worn to increase the amount of weight you can lift. However, there may be other uses as a teaching tool in some contexts.
The intraabdominal pressure created by the lifting belt can provide cues to promote a concentrically-oriented pelvic diaphragm and create an overcoming contraction to enhance lower extremity strength/force production, improve jump landing mechanics, or restore pelvic floor control.
