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Week 1 - Foundational Principles Basic Biomechanics

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852 views44 pages

Week 1 - Foundational Principles Basic Biomechanics

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Vazi čućemo se
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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HOUSEKEEPING

Determine a time to meet weekly


& one member to host the weekly
call (+ an alternate if needed)

Small
Groups
Goals:
Review material, Coach each
Review study
discuss any other through
guide
general questions exercises
Slack Chat

#program-updates: I will post any important updates or


information regarding the program here
#concept-questions: Any questions or comments related to the
program material. Feel free to add your own perspective!
#case-studies: Specific questions for specific individuals (or
yourself). After Week 4 you must post assessment results for context
#random: Any off-topic questions or chat not related to the
program
Review Session
 Will officially be held on Thursday’s at 10 AM PST
 Same Zoom link as these weekly presentations
What we will do:
 Answer your questions
 Review the study guide
 Dedicate time towards teaching exercises & improving coaching skills
Practical Break-Out
Sessions

 Monday’s at 4 PM PST
 Starting August 8th
 Led by Trevor
 Focus: Practical
application of
assessments &
exercises
How to ask a question

During presentation: In the chat During a question break: Can unmute


once all chat questions are answered
If your question is directly related
to a topic of an upcoming week,
please consider waiting to ask
until we get to that week

Final Notes Slides will be posted in advance


of each week

You get out what you put in


Week 1 – Foundational
Principles & Basic
Biomechanics
CONOR HARRIS – CSCS, XPS, CES, CPT
Learning Objectives

1 2 3 4
Appreciate the role of Understand ribcage, Determine the Effectively utilize the
the Biotensegrity diaphragm, and sacral fundamental Limb Arc Model to
Theory and how it mechanics as they biomechanical and determine the needs of
relates to the human relate to respiration anatomical differences a given client
body between expansion &
compression
BIOTENSEGRITY
Triangles

 Nature follows path of least


resistance
 This is often (but not always) a
straight line
 Most efficient structure with lines =
triangle
 Pyramid is 3D, Tetrahedron 4D
 Stacking pyramids always = helix
As above, so
below
 Structure moves around a fixed point
evenly dispersing stress & tension
Tension  Most efficient way possible.
Remember survival/evolution
Cells
 Respond to chemical
signals from other cells
based on perception of
tension
 Reorganize themselves
along lines of perceived
stress
(mechanotransduction)
 Fascia & muscles act
this way
Crossed
Helical Tubes
 Tension always exists
despite lengthening
or shortening
 These are everywhere
 Blood vessels
 Muscles
 Fascia
 Bones
The Elbow & Knee

 A tensioned
network of cables
 Designed to
redistribute stress
amongst the entire
system
Why does this matter?

Every muscle is triplaner

Nothing acts in isolation

Changes at one part of the body will influence


distal structures via lines of stress
The ONLY Two Choices

Expansion: Compression:
• External rotation • Internal rotation
• Abduction • Adduction
• Flexion • Extension
Axis of
Rotation
 Sagittal Plane = Flexion
& Extension
 Forward, back, up,
down
 Frontal Plane =
Abduction &
Adduction
 Sideway movement
 Transverse
Plane/Longitudinal Axis
= Internal & External
Rotation
PRINCIPLES
Structure
dictates function
Shape & size will
determine what the
structure can do and
how it manages pressure

• Wide = High pressure


(compression), fast
output (anaerobic)
• Narrow = Low pressure
(compression), slower
output (aerobic)
Compression vs
Expansion
Boyle’s Law: Things
compress as they get
closer together -
exhalation
Alternation
Between Expansion
& Compression

• The body works in an


alternating,
reciprocating manner

• Whatever is happening
on one side, the
opposite is usually
happening on the other
Respiration is
Movement

Inhalation = Expansion
• External Rotation
• Abduction
• Flexion

Exhalation = Compression
• Internal Rotation
• Adduction
• Extension
QUESTIONS?
BIOMECHAINCS
OVERVIEW
Diaphragm
Mechanics
 Two roles: Inhalation &
Stabilization
 Concentric action
(inhale): Descends
 Eccentric action
(exhale): Ascends
 Stabilization: Think
Valsalva maneuver
Ribcage
Mechanics
Sacral
Mechanics Inhalation Exhalation
 Two roles: Nutation
(flexion) & Counter-
nutation (extension)
 Inhalation: Counter-
nutation
 Innominate flexion,
abduction, external
rotation
 Exhalation: Nutation
 Innominate extension,
adduction, internal
rotation
“Expansion” “Compression”
PELVIC IR/NUTATION PELVIC ER/COUNTER-NUTATION

Femoral
Mechanics
FEMUR FOLLOWS PELVIS
Normal Respiratory
Mechanics: Inhalation
(b)
 Upper cervical extension
 Lower cervical flexion
 Thoracic kyphosis decreases
overall
 Counter-nutation of sacrum
 Lumbar lordosis decreases

 Scapula goes inward


 External rotation
 Abduction
 Downward rotation
 Posterior tipping
Normal Respiratory
Mechanics: Exhalation
(a)
 Upper cervical flexion
 Lower cervical extension
 Thoracic kyphosis increases
overall
 Nutation of sacrum
 Lumbar lordosis increases
 Scapula goes outward
 Internal Rotation
 Adduction
 Upward rotation
 Anterior tipping
QUESTIONS?
Hip Flexion
Movement Arc
0-60 degrees – Sacral Counter-nutation &
External Rotation Bias
 Flexion, abduction, external
rotation, plantar flexion, supination
60-110 degrees – Sacral Nutation & Internal
Rotation
 Extension, adduction, internal rotation,
dorsiflexion, pronation
110-120 degrees – Sacral Counter-nutation &
External Rotation Bias
 Flexion, abduction, external
rotation, plantar flexion, supination

Source: Bill Hartman: https://billhartmanpt.com/


The Limb Arc Model

 Internal rotators & adductors have most leverage


to work at 90 degrees of hip flexion due to ↑
length-tension relationships (Neumann, 2010).
 The piriformis switches its moment arm to internal
rotation at ~90 degrees of hip flexion (Levangie,
2011)
 Hamstrings’ optimal length-tension relationship is
at 90 degrees of hip & knee flexion (Levangie,
2011)
TRAINING HUMAN PATTERNS
Making changes vs "Mindless Activation Reps"

"Mini band side-steps" - Mindless activation

Need to respect:
• The brain
• Brain -> Skeleton -> Muscles
• Skeletal position drives muscular function
• References as it relates to gait
• Where in the gait cycle is the position/muscle being used?
Importance of Breathing
 If you can't breathe through a position, you don't
own it
 Tense, anxious, shallow breathing = sympathetic
"fight & flight"
 Brain senses a threat
 Slow, long, controlled breathing =
parasympathetic "rest & digest"
 Allows brain to let go & accept unfamiliar
positions
QUESTIONS?
Proper Breathing Guidelines
Hands Put hands on lower ribs, relax belly. "Jelly belly"

Exhale Exhale all the air out through your mouth (but don't lose height in your
skeleton) until you feel obliques turn on. RELAX

Pause Pause for five full seconds with your tongue on the roof of your mouth

Inhale Inhale slowly through your nose without lower ribs coming up or shoulders
coming up
90/90
Alternating
Crossover
• Supine position biases
posterior expansion
• Optimal length-tension
relationship of hamstrings

Technique used with permission. Copyright © Postural Restoration


Institute®2022. www.posturalrestoration.com
Sidelying 60/60
Hamstring Tilts
• Sidelying position biases
lateral compression (A-P
expansion)
• More “safe” position
Hooklying
Hamstring Bridge
• Less hip flexion biases more
pelvic external
rotation/counternutation
• Object between knees lines
up femur with tibia & foot
PRACTICAL
WALKTHROUGH

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