summarize this in detail keypoints:
all the downward dog stuff. For those listening, you can think of inward rotation as like thumbs down.
1:24:32
Just think thumbs down and rotation isn't bad but less thumbs down more thumbs up is external rotation.
1:24:38
So for those just listening, maybe that gives a visual. The more exercise you can do in external rotation
1:24:43
the better it seems on average. I'd love to chat with you just a little bit more about
1:24:50
biomechanics, and this is a personal thing that again,
1:24:56
your content really helped solve for me. One is I thought I had lower back pain, that I had sciatica so badly that on a few trips
1:25:05
Work trips years ago when I was doing a lot more international travel. I mean, it was hard to stand up sometimes.
1:25:11
I mean like excruciating pain. I didn't want to take medication, I didn't want to do back surgery. In the end, turns out it wasn't a back injury at all.
1:25:19
And one of the things that helped fix it was this just learning about this thing called the medial glute.
1:25:26
And you had a video that said fixed back pain and then you quite accurately say that
1:25:31
some back pain isn't really about the back at all. And had me do an exercise or allowed me to try an exercise
1:25:39
where I lay on my side and essentially pointing my toe down the top toe down, almost like pointing a toe down
1:25:46
and then would slowly lift the leg up while pointing the toe down. Maybe I got it... - No, you got it good.
1:25:52
- And then holding that, and there's a muscle that sort of sits at the top of the glute it kind of peaks out every once in a while.
1:25:57
You can feel it there with your thumb, which is I think you had push back on it. A bit creating that mind muscle link again
1:26:04
and there with proprioception, the actual feeling of a muscle literally with a limb,
1:26:10
we know based on the neural circuits for movement, that that enhances the contractibility of a muscle.
1:26:17
So like if you touch your bicep, you literally can contract it more more strongly. And this makes total sense based on
1:26:23
neuromuscular physiology. So had me do that repeatedly. And I started doing that in my hotel room
1:26:30
and the pain started to disappear. And then it came back again the afternoon so I did it again in the afternoon.
1:26:35
So this is something I did for three or four days and lo and behold a back pain's gone. I handed this off to my father
1:26:42
because he like me has a slightly lower right shoulder. I think that our gate is probably thrown off by this.
1:26:47
It's probably a genetic thing, who knows. He handed off to somebody. It turns out that we don't suffer from back pain
1:26:54
and in fact, now I don't suffer from any pain because I was doing this exercise which I think is helping my medial glute.
1:27:00
Two reasons why I raised this. One, I know a lot of guys who have this right side sciatica 'cause people keep the wallet there is one idea
1:27:08
or left side sciatica. There are a lot of people male and female who think they have back pain when they don't actually have back pain.
1:27:14
And the other thing is that is a general question about biomechanics or statement about biomechanics.
1:27:19
I had of a feeling that a lot of what people think is back pain or knee pain or neck pain or headache or shoulder pain
1:27:26
is actually the consequence of something that's happening above or below that site of pain.
1:27:33
And this is a whole landscape of stuff related to PT and recovery and pain management.
1:27:40
But maybe if you could just educate us a bit on this and why this works, what is the medial glute?
1:27:46
Why did it make my so-called back pain disappear? And how should people think about pain?
1:27:51
And I'd like to use this as a segue to get into a little bit deeper discussion about pain and recovery. - Sure. So this is definitely like a big cornucopia PT stuff here,
1:28:00
but like and this is what I love. So first of all, that video, it's my proudest video that I have.
1:28:07
And the reason being is that it's helped so many people. Like we get comments on that video every day.
1:28:14
I don't even know how many views it's got now, 30 some what million. - We will link to it. - There's a lot of views.
1:28:19
And quite honestly, it was a little bit of an afterthought video
1:28:24
in terms of it's origin. I think that that day maybe Jesse was having some problems
1:28:31
or something like that, a little bit of low back pain and I showed him and it helped right away and he was like, well, we can make a video on it
1:28:36
'cause this will help people. Not everybody, if you have a real disc problem, it's not going to help
1:28:42
because you're not changing the structural problem that's there. But as you said, a lot of people don't
1:28:48
and even disc issues a lot of them are non-operative. So you'd want to try these things first.
1:28:55
As far as what you're sort of experienced sometimes as that glute medias really tightens down and that's again, from poor biomechanics
1:29:02
up and down the kinetic chain, it can actually press on the sciatic nerve and give you what they call a pseudo sciatica.
1:29:09
Where it's not like you're making it up, it's not like you're not feeling that pain
1:29:14
over that same sciatic distribution, but it's not caused from a disc, it's not caused from something mechanical there,
1:29:20
it's caused by the fact that this gluteus has posturely become a problem for you or weak
1:29:27
because you don't train it and you need to address it. So, unlike any other muscle in the body,
1:29:34
there are common trigger points in common areas where the muscle will become tightened or painful or spasmed
1:29:41
and you can basically apply pressure to these areas and then sort of thread that muscle through the pressure
1:29:50
by pushing down through there and then contracting the muscle which is why you go through that action of,
1:29:56
I think we call it toast stabber, but like stabbing down and lifting up and stabbing down and lifting up.
1:30:01
Taking that glute medias through its function. So it's basically kind of working underneath the downward pressure of the finger
1:30:08
and that tends to help you to almost need out what might be that trigger point.
1:30:15
And that's why people can see immediate relief there because once the trigger point lets go, it feels like,
1:30:22
and that's what the comments are in that video. Like my God, I literally, I couldn't walk, I've been on my hotel floor, I did this and I'm fixed.
1:30:29
And meanwhile then it could come back because your body is like, well, I like being more like this. This is how I've been ingrained to be.
1:30:37
So it might come back but then when you do another round of it and another round of it and then finally it starts to say, all right, I'm not going to do that anymore.
1:30:43
It kind of eases up and you can relieve yourself of those trigger points. You could do that up and down the back.
1:30:49
There's other people that get that and that sort of inside their shoulder blade, that same type of cramping in another area.
1:30:56
But once that takes place, well, then the job that I think people have
1:31:02
is like become educated that the glute medias is different than the glute maximus. Like their functions are different.
1:31:08
You have to work on not just extending the hip but also abduction of the hip.