So we're gonna see this same model at the hip and at the shoulder. All right. So we have some basic understanding of how can I get my spine organized, two-handed rule, 20% flexion , external rotation. And then from there, you can basically go to the Olympics. Do whatever you want. Super easy. So, next piece then, I said some movement and mobility approach. Well, the first partof that is that we say hey, is the athlete in a good position? Is the person sitting at the desk in a good position?
has gone to Afghanistan. We know it's been deployed with our Navy Seals. And it's very, very simple. and flexion . Two-hand rule engaged. And get some work done. Make sense? It's very, very simple. And I think now we're taking some questions. Nice to see you still sitting up and drinking water.
But as a runner, dude, the bottom choice is probably, that's probably more important. how much flexion of your hip and knee you have.
Or, if you're sitting in the chair and your hands start coming together, you're ending up in the dreaded dog poop position. Same thing. Dreaded spine flexion , herniation. Danger. It's not bad. It just looks bad. So, go ahead and see if you can hold that neutral spine for me, that 20% of your abs, and sit down and pay attention. So now as you sit down, now you have some base line. And it's easy to find that organized
out on the gymnastics rings. Right? Can you see it? So, they're turned out. What's important about flexion and external rotation is that's where the shoulder becomes stable. That's where the hip becomes stable. And then I've wound up that joint into a good, tight position. And then I can hang out there all day long with very little muscular problem, very little tissue deviation, tissue creep.
Arm comes straight up. See how simple that is? Brushing your teeth, being a human being. Most of those movements happen in flexion . Easy. External rotation is just turning the arm out, turning the hand up. That's external rotation. So, flexion and external rotation. Simple? Lemme give you a few examples. It's really important. Flexion and external rotation is how gymnasts turn
Most of those movements happen in flexion . Easy. External rotation is just turning the arm out, turning the hand up. That's external rotation. So, flexion and external rotation. Simple? Lemme give you a few examples. It's really important. Flexion and external rotation is how gymnasts turn out on the gymnastics rings. Right? Can you see it? So, they're turned out.
the only appropriate use of Indian style. Everyone else is 'indigenous person' style. But this is Indian style, is that the leg is externally rotated in flexion , which is the same position as the upper body. So, you'll see these patterns over and over again. And you'll be mini-obsessed with it. When we saw Caroline squat earlier--the Bear--she squatted and her knees went out.
But as a runner, dude, the bottom choice is probably, that's probably more important. And again, if you have an arthritic knee or hip, it can affect how much flexion you have, which can affect how you absorb stress.
I can't ever fix this problem in my elbow or my wrist, because I'm disorganized here. So now, I've got a plan here. Straight up and down and braced. Now I need to show you a very complex biomechanical principle called "flexion and external rotation." And I know you guys are all superstars.
you guys are all superstars. And you're like, "Biomechanics was a sleeper class." But look. This is flexion in the arm. Arm comes straight up. See how simple that is? Brushing your teeth, being a human being.
we go. More importantly, 'cause you're probably at my generation, Mr. Miyagi taught Daniel-san in the Karate Kid, what movement? Wax on, wax off. And what is "wax on, wax off" really just about? External rotation and flexion . So if you understand that you're gonna see these strong principles over and over again, and in fact, if we're in a self-defense class and you grab my hand--. Grab my wrist like you're holding me.
has gone to Afghanistan. We know it's been deployed with our Navy Seals. And it's very, very simple. Let me say. If we have full normal motion and we watch a kid walk, it's absolutely heel first. No, walking is not varied. There's not a lot of flexion . Not a lot--.