Author: Zac Cupples

Neurodynamics, Thorax and Pelvis, Scapula, and Muscle Activation

I recently had the opportunity at to do a Q&A session at Enhancing Life, the gym of my dear friends Lucy Hendricks and Dave Wilton. In this Q&A, personal training students from the Lexington Healing Arts Academy asked me a bunch of questions, to which I had to answer immediately. Topics include: Neurodynamics Infrasternal and infrapubic angles Pelvic tilt and rotation Pulling the shoulders down and back The myth of muscle activation Does the warmup transfer? This was an absolute blast, where we dove in deep into these topics. I hope you get a lot out of it. Enjoy! and the audio version Neurodynamics 101 The Relationship Between Infrasternal and Infrapubic Angles The Difference between Pelvic Tilt and Rotation Shoulders Down and Back The Myth of Muscle Activation Human resting muscle tone (HRMT): narrative introduction and modern concepts. Does the Warmup Transfer? Photo Credits Cover photo courtesy of Lucy Hendricks 😉

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Hunching, Hip Extension, Stretching – Movement Debrief Episode 58

Movement Debrief Episode 58 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: Should narrow ISA people who have increased kyphosis reach forward? What should each reach be used to improve? What type of drills should I program when trying to improve hip extension? When should I choose an activity with the hip more flexed versus the hip more extended? Is stretching bad? Does stretching work? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Read here to learn more about Human Matrix   Here’s a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”] Bill Hartman Sign up for the intensive here. Below is a picture of the hamstrings from a lateral view. The hamstrings do not have a direct attachment at the proximal hip, so create a levering action if used at terminal hip extension. Below is

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Learn Normal Respiratory Mechanics from the Human Matrix Manual

Do you… Have patients who hurt multiple areas and are unsure where to start? Have training clients who can’t perform the exercises you want to despite extensive coaching? Want to maximize your client’s movement capabilities better than ever before? Want to know why incorporating breathing into your skillset is exceedingly important? Then welcome to Human Matrix: The Code for Maximizing Health and Performance. A course where you will develop a thorough understanding of how to systemically view and affect movement. By entering the Matrix and affecting movement systemically, building up your client’s movement repertoire from the ground up better than ever before. What you’ll learn when you Enter the Human Matrix How to build a sound movement foundation to increase the exercise variations your clients and patients will be able to do. How to assess your client’s movement capabilities to make precise decisions for improving pain and movement quality. How to normalize range of motion of the entire body to both reduce pain and improve how your clients move with fewer exercises than you have ever needed before. How to effectively coach squatting, deadlifting, pushing, pulling, and more to build the fitness and resiliency of your clients. Course Outline Here is the schedule of this two day seminar: Day 1 9:30-10:30am: Model and Theory 10:45am-12:30pm: Axial Skeleton, Respiration, and Thorax Variability 12:30pm-1:30pm: Lunch 1:30pm-3:00pm:  Thorax Variability 3:15pm-4:45pm: Pelvic Variability 5-6:30pm: Systemic Variability Day 2 8:30am-10am: Systemic variability 10:15am-12:30pm: Power Establishment – Mastering fundamental movement patterns 12:30pm-1:30pm: Lunch 1:30pm-3:30pm: Power Establishment

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Exercise Dosing, Crossfit Shoulder Injuries, Regional Interdependence Education – Movement Debrief Episode 57

Movement Debrief Episode 57 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: What factors do I look for to determine I selected the right exercise amount that leads to changes in testing stick? How much of a stimulus do we need before a client sees adaptation? Why do crossfitters always hurt their shoulder? What things can crossfitters work on to reduce injury risk? How do I get buy-in when I am working on an area or a quality that is not directly related to what the client wants to improve? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Tim Gabbett Here’s a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”] Bill Hartman Here is a move I am using to get scapular upward rotation Here is a move I use to get subscapularis

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Ribcage Dimensions, Gait, Foot Arch – Movement Debrief Episode 56

Movement Debrief Episode 56 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: How does rib external and internal rotation relate to infrasternal angle? Why does the infrasternal angle measures present as they do? What are the anteroposterior and medial-lateral dimensions of the ribcage in these infrasternal angles? What are the thoracoabdominal pelvic cavity mechanics in gait? How does a collapsed arch impact movement variability? How do we treat a collapsed arch? Are custom orthotics a worthy solution? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Mechanics of the respiratory muscles Action of the diaphragm on the ribcage Below is the diaphragm picture I mentioned. Notice how from this angle, the diaphragm fibers would pull the ribcage inward.     Here is a bunch of stuff on the infrasternal angle. Human resting muscle tone (HRMT): narrative introduction and modern concepts. Paul Coffin, DPM (this is who I use to get orthotics) Here’s a signup for my newsletter to get nearly 3 hours

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July 2018 Links and Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets. Here were the goodies that my peeps got their learn on in July. If you want to get a copy of my weekend learning goodies every Friday, fill out the form below.  That way you can brag to all your friends about the cool things you’ve learned over the weekend. [yikes-mailchimp form=”1″ submit=”Hell yes I want weekend learning goodies every Friday!”]

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Asymmetrical Infrasternal Angle, SI Joint Tests, and Imaginary Lat Syndrome – Movement Debrief Episode 55

Movement Debrief Episode 55 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: What is an asymmetrical infrasternal angle? What activities would improve an asymmetrical infrasternal angle? How do SI joint tests compare to an obers test for SI joint dysfunction or pelvic rotation? What is this testing really looking at? What is imaginary lat syndrome? What is the latissumus dorsi’s role in this syndrome? What can be done to impact imaginary lat syndrome? Are they any particular areas to consider cupping for a common movement pattern? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Here is a picture of an asymmetrical infrasternal angle Below is one of my go-to moves for an asymmetrical infrasternal angle Below is the Gillet Test (Courtesy of Physiotutors) Intraexaminer and interexaminer reliability of the Gillet test. Inter- and intra-examiner reliability of single and composites of selected motion palpation and pain provocation tests for sacroiliac joint Palpation of the sacroiliac joint: An anatomical and sensory challenge Use of an inclinometer to

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The Most Important Cues for the Fundamental Movements

Finding that one cue that completely changes a client’s movement quality is beyond gratifying. A cue that makes an exercise go from cringeworthy to oh so pretty. But with so many available moves to choose from, it can become challenging to find the right cue for each individual exercise. Thus, attempting to condense moves into similar buckets may reduce the amount of cues we need. A good cue produce results across similar movements. One concept that Pat Davidson has really made me think about is the concept of a movement archetype. That is, a typical example of a given activity. Regardless of which variation you choose, there are certain qualities that make a squat a squat. You will never confuse a squat with a pushup. These similarities pose a question then. Can I devise an archetypical cue? A cue that would address a particular quality of a given movement task across all variations? That is what my mentee Aadil has challenged me to do, and is going to be a major part of my course: Human Matrix. So today, we are going to look at the following moves: Squat Hinge Reach Pull Press Accessory (aka “core”) What I am going to provide for you today is one cue that you can use for each of these base moves. A cue that is useful among all variations, and ought to maximize performance in each of these endeavors. Let’s dive in.

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Costa Rica Underground S&C 2018 Retreat Review

I recently had the opportunity to attend a strength and conditioning retreat hosted by none other than the legendary Ben House at his Flo Retreat Center. The retreat consisted of a morning filled with meditating, writing, thinking, and of course learning. Afternoons were time to bro down with fellow bros at the beach, on hikes, and exploring all the wonders that Costa Rica has to offer. The experience was life changing for me. Very rarely do I get a chance to be a part of a community like we had in Costa Rica, especially as a mercenary PT. I had the opportunity to learn from great people, share phenomenal moments, and make new friendships that I hope last a lifetime. If you want to get schmarter, meet amazing people, or simply get away from the riggers of a overconnected environment, I strongly encourage you to sign up for one of these retreats. I’m hoping to be there again next year. Without further adieu, if you want some knowledge bombs from the heavy hitters who were there, check out the review below.  

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Sciatica, World’s Greatest Stretch, and Back Squat – Movement Debrief Episode 54

Movement Debrief Episode 54 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: What is sciatica? What methods can be used to treat sciatica? What is so special about the world’s greatest stretch? Is stretching the upper and lower body beneficial? What coaching cues do I use when coaching a back squat? Are there different coaching considerations for a narrow or wide ISA on the back squat? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Here is how you can palpate the sciatic nerve tract (some Yung Z right here) Here is how to perform the slump test Here is how to perform the straight leg raise Here is all you need on the thorax And a bunch of stuff on the hips Click here to read a bunch of stuff on neurodynamics Thoughts on Post-Workout Stretching Stop Stretching, You’re Wasting Your Time – Here’s What to do Instead Here is the world’s greatest stretch Pat Davidson Here’s a signup for my

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Why You Need Sun Exposure

Do you get out in the sun at all? Increasing my sun time has done wonders for my energy and sleep levels, and it’s an area we probably don’t hear enough about. That’s why I brought my buddy/fam/mentee/amazing Canadian physio Iordan Krouchev to teach y’all about all things related to sun exposure. In this post, he educates you about how to safely be out in the sun, and dispels many common myths surrounding the sun. Read this, enjoy, follow Iordan on Facebook, and get outside afterwards 🙂 All praise the sun For eons, humanity has worshipped the sun very well knowing that without “it”, there would be no “us”. Helios, son of the Titans Theia and Hyperion, drove his fiery chariot from East to West every single day keeping Homer, Socrates and all our other beloved philosophers alive. As much as the sun was venerated, its power was also feared. Losing control over the chariot, Helios’ son Phaethon set the Earth on fire and was quickly struck down by Zeus killing him on the spot in order to avoid the end of mortals. We now know that nor Helios, Ra, Belenus (Celtic), Xihe (Chinese; she also almost led to everything burning) or Surya (Hinduism) are the source of light and life on our planet. However, the fascination, adoration and fright of our ancestors of all cultures was well justified. Without the sun, or with changes in its activity, life as we know it would likely cease. Fast forward to 2018.

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Rotation vs Tilt, Harrison’s Grooves, and Overhead Squat – Movement Debrief Episode 53

Movement Debrief Episode 53 is in the books. Below is a copy of the video for your viewing pleasure, and audio if you can’t stand looking at me. Here is the set list: What is the difference between pelvic rotation and tilt? What are the treatment considerations for each? What are Harrison’s Grooves? What are the treatment considerations for Harrison’s Grooves? Is the overhead squat test useful for determining movement limitations? What squat variations ought to be tested? If you want to watch these live, add me on Facebook or Instagram.They air every Wednesday at 7pm CST. Enjoy! and the audio version…                  Here were the links I mentioned: Sign-up for the Human Matrix in Seattle, WA on September 15-16th here Sign up for the Human Matrix in Kansas City, KS on October 27-28th here   Sign-up for the Human Matrix in Portland, OR on November 10-11 here Harrison’s Grooves Definition Here are some pictures of Harrison’s Grooves Posture and body image in individuals with major depressive disorder: a controlled study Upright posture improves affect and fatigue in people with depressive symptoms. Infrasternal angles and more Fusionetics Here’s a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: [yikes-mailchimp form=”1″ submit=”Get learning goodies and more”]

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