(40948,3,'2024-09-20 15:02:02','2024-09-20 15:02:02','<h3>Spine Biomechanics Part 4 – The Muscles of the Spine</h3>\n<b><span data-contrast=\"auto\">Introduction</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Understanding the intricate web of muscles around your spine is like unlocking the secret to its strength and flexibility. In this guide, we\'ll dive deep into the core muscles that hold the key to a healthy and agile spine.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Core Muscles</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\"> The Backbone of Stability When we talk about core muscles, we\'re essentially talking about the muscles that have a direct impact on your spine\'s health and stability. Let\'s break them down for a better understanding of how they work together to keep your spine in top shape.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Transversospinalis Group</h3>\n<span data-contrast=\"auto\">These muscles, nestled deep within your core, act like your body\'s own internal support system. They stabilize your spine, allowing for controlled movements without compromising on stability.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Task: </span></b><span data-contrast=\"auto\">Ever wondered why you feel so steady when you stand up straight? That\'s these muscles kicking in to keep your spine solid as a rock. Try standing up and feel them in action.</span>\n\n<b><img class=\"aligncenter wp-image-25119\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/11/shutterstock_1709130394-scaled.jpg\" alt=\"\" width=\"504\" height=\"504\" /></b>\n\n&nbsp;\n\n<b><span data-contrast=\"auto\">Multifidus</span></b><span data-contrast=\"auto\">: Think of the Multifidus as the backbone\'s best friend – thick, strong, and always there to lend support. Regular movement keeps them lean and mean, ensuring your spine stays healthy and happy.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Task: </span></b><span data-contrast=\"auto\">Give these muscles some love by incorporating movements that activate and strengthen them. Your spine will thank you later.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Rotatores</h3>\n<span data-contrast=\"auto\">These little guys might be small, but they play a big role in keeping your spine flexible and agile. They\'re like the lace-up corset of your spine, providing support without restricting movement.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Semispinalis</h3>\n<span data-contrast=\"auto\">From your neck to your thoracic spine, the Semispinalis muscles are like the unsung heroes of your core. They work tirelessly to keep your spine stable and mobile, no matter what life throws your way.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Erecta Spinae Group</h3>\n<span data-contrast=\"auto\">Picture these muscles as the sturdy pillars holding up your spine. They\'re not just there to look pretty – they\'re essential for preventing your spine from bending too far forward and causing injury.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span class=\"TextRun SCXW143920741 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW143920741 BCX8\">Task: </span></span><span class=\"TextRun SCXW143920741 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW143920741 BCX8\">Stand up and feel these muscles engage as you lean forward slightly. Notice how they kick into action to keep your spine </span><span class=\"NormalTextRun SCXW143920741 BCX8\">safe and sound</span><span class=\"NormalTextRun SCXW143920741 BCX8\">.</span></span><span class=\"EOP SCXW143920741 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Longissimus</h3>\n<span style=\"font-weight: 400;\">This is obviously the longest one due to its name! To the side (lateral to) of the semispinalis muscles. Travelling from rectus abdominus to the transverse process.</span>\n<h3>Iliocostalis <i> </i></h3>\n<i><span style=\"font-weight: 400;\">(ilio - from the ilium costalis - to the ribs)</span></i><span style=\"font-weight: 400;\"> - attaches from the most lateral portion of ribs, to the sacrum, the iliac crest, spinous &amp; transverse processes.</span>\n<h3>Spinalis<span style=\"font-weight: 400;\"> </span></h3>\n<span style=\"font-weight: 400;\">The most medial sibling of the group, splits into spinalis dorsi, spinalis cervicis &amp; spinalis capitis. Travelling into the spinous processes &amp; occiput at the back of the head.</span>\n\n&nbsp;\n<h2><b><img class=\"aligncenter wp-image-25121\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1800824056-scaled-1.jpg\" alt=\"\" width=\"581\" height=\"581\" />Quadratus Lumborum </b></h2>\n<span data-contrast=\"auto\">Meet the spine\'s notorious troublemaker – the Quadratus Lumborum. Despite its reputation, it\'s actually crucial for maintaining spinal alignment and keeping you moving with ease.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Task</span></b><span data-contrast=\"auto\">: Pay attention to how your spine feels as you lift one hip. That\'s the Quadratus Lumborum at work, ensuring your spine stays straight and strong.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n&nbsp;\n\n<img class=\"aligncenter wp-image-25099\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/11/shutterstock_1544639351-scaled.jpg\" alt=\"\" width=\"427\" height=\"570\" />\n<h2><b>The Abdominals</b></h2>\n<span style=\"font-weight: 400;\">This group is often considered ‘the core’ by clients since their focus is on the front &amp; sides of their torso or the parts they can see.</span>\n\n<span style=\"font-weight: 400;\">They all dream of a </span><i><span style=\"font-weight: 400;\">6 pack stomach </span></i><span style=\"font-weight: 400;\">&amp; see adverts about how they can get one in 12 weeks or even 6 weeks or if they follow someone with abs showing on Instagram. You can even download an app that superimposes abs onto your photo…for goodness sake!</span>\n\n<span style=\"font-weight: 400;\">The ‘abs’ are written about in magazines as an area to focus on when considering strengthening the core </span><i><span style=\"font-weight: 400;\">for that washboard abs look! </span></i>\n\n<span style=\"font-weight: 400;\">We should understand them better anatomically to understand how to ‘condition’ them for function &amp; therefore result in whatever is achievable realistically in terms of aesthetics. </span>\n\n<span style=\"font-weight: 400;\">Anyway, we all have a 6 pack underneath the skin, and they have an important job to do!</span>\n<h2><b>Rectus abdominus </b></h2>\n<span style=\"font-weight: 400;\">Rectus means</span> <i><span style=\"font-weight: 400;\">straight </span></i><span style=\"font-weight: 400;\">&amp; abdominis relating to the abdomen. Now this could logically be classified as a core muscle. However when looking at its attachments it does not actually attach directly to the spine but instead to the pubic symphysis (behind the pubes), to the xiphoid process (bottom of the sternum) &amp; the costal cartilages of ribs 5-7. </span>\n\n<span style=\"font-weight: 400;\">Generally considered as a flexor of the spine (&amp; of course it will flex the spine) however its main purpose is probably to act as part of the ‘hydraulic amplifier’ mechanism. This is where Transverse Abdominis (TA) &amp; the thoraco-lumbar fascia create tension to stabilise the spine when performing tasks that require spinal stability. </span>\n\n<span style=\"font-weight: 400;\">The tendinous junctions of rectus abdominis are designed to help mitigate the lateral forces created by the TA contraction and help with the efficiency of the amplifier. (FANTASTIC BOOK -</span><i><span style=\"font-weight: 400;\">Spinal Engine, Gracovetsky, March 1989</span></i><span style=\"font-weight: 400;\">).</span>\n\n&nbsp;\n\n<span style=\"font-weight: 400;\"><img class=\"aligncenter wp-image-25123\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1544641526-scaled.jpg\" alt=\"\" width=\"436\" height=\"581\" />The Oblique Non-identical Twins (I LOVE the obliques) are considering lateral flexors &amp; again they do assist this action however their role is far more important than that when you study their fibres &amp; the lines of pull they are capable of with the attachments they cling onto….</span>\n<h2><b>Internal obliques </b></h2>\n<span style=\"font-weight: 400;\">This layer travels from the front (</span><span style=\"font-weight: 400;\">Anterior) of the iliac crest, lateral half of inguinal (of the groin) ligament, to the thoracolumbar fascia (big diamond shaped fascial sheet on the lower back) onto the costal cartilages of ribs 8-12; Also via the abdominal aponeurosis to the linea alba (the fascial line down the middle of the tummy of the middle of that 6 pack!)</span>\n<h2><b>External obliques </b></h2>\n<span style=\"font-weight: 400;\">External surfaces of ribs 5-12. ... At the midclavicular (middle of the clavicle) line medially &amp; spinoumbilical line inferiorly, external abdominal oblique continues as an aponeurosis via which it inserts to the linea alba, pubic tubercle &amp; anterior half of iliac crest.</span>\n\n&nbsp;\n<h2><img class=\"aligncenter wp-image-25125\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1666655449-scaled.jpg\" alt=\"\" width=\"607\" height=\"607\" /></h2>\n&nbsp;\n\n<img class=\"aligncenter wp-image-25124\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1666658332-scaled.jpg\" alt=\"\" width=\"608\" height=\"608\" />\n<h2 style=\"text-align: left;\"><b>Transverse Abdominis (TVA) </b></h2>\n<span style=\"font-weight: 400;\">(or unmoving point) of the TA muscles is on the costal (rib) margin, iliac crest, &amp; inguinal ligament. The insertion (or moveable piece) of the TA muscles is located on the xiphoid process, symphysis pubis, &amp; linea alba….hopefully by now we are starting to remember some of these terminologies! </span>\n\n&nbsp;\n<h2><b><img class=\"aligncenter wp-image-25126\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1544641502-scaled.jpg\" alt=\"\" width=\"391\" height=\"522\" />Hip flexors  </b></h2>\n<span style=\"font-weight: 400;\"> See pelvis <a href=\"https://www.biomechanicseducation.com/pelvic-hip-biomechanics-part-1-the-muscles-of-the-hip/\" target=\"_blank\" rel=\"noopener noreferrer\">CLICK HERE</a></span>\n<h2><b>Diaphragm </b></h2>\n<span style=\"font-weight: 400;\">Greek word <em>diaphragma</em> meaning partition or barrier. Primarily it is attached to the sternum at the xiphoid process, the lower six ribs &amp; the spaces in between, also the lower part of the spine. ... The spinal attachment is in the upper lumbar section. The diaphragm\'s insertion point is called the central tendon.</span>\n\n&nbsp;\n<h3><b><img class=\"aligncenter wp-image-25127\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_303082082-scaled.jpg\" alt=\"\" width=\"387\" height=\"516\" /></b>Interesting facts</h3>\n<span style=\"font-weight: 400;\">No one muscle, or muscle group, is more important than any other.  Many will talk of Transverse Abdominis (TVA or TA) &amp; Multifidus as the most important muscles in the core, but if only one group or muscle of the full range of stability muscles is not functioning correctly, then the trunk is unstable.</span><span style=\"font-weight: 400;\">\n</span><span style=\"font-weight: 400;\"> (</span><i><span style=\"font-weight: 400;\">Cholwewicki and McGill, 1996, O’Sullivan et al, 1997, 1998, Allison et al, 1998)</span></i>\n\n<span style=\"font-weight: 400;\">Trunk or core stability in motion should be a reflex reaction as opposed to a conscious effort….like core stability training.</span>\n\n<span style=\"font-weight: 400;\">The core muscles are often inhibited in cases of low back pain.</span>\n\n<span style=\"font-weight: 400;\">Psoas Major &amp; also Latissimus Dorsi could (&amp; probably should) be deemed ‘core’ muscles based on their involvement in trunk/spine stability &amp; connecting the upper &amp; lower body</span>\n<h3>Conclusion</h3>\n<span data-contrast=\"auto\">Understanding your core muscles is like having the keys to a strong and resilient spine. By giving them the attention they deserve through targeted exercises and movements, you\'ll not only improve stability but also reduce the risk of injury and keep your spine functioning at its best.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>','Spine Biomechanics Part 4 - The Muscles of the Spine','','inherit','closed','closed','','25092-autosave-v1','','','2024-09-20 15:02:02','2024-09-20 15:02:02','',25092,'https://biomechanicseducation.com/?p=40948',0,'revision','',0),(40949,3,'2024-09-20 15:00:57','2024-09-20 15:00:57','<h3>Spine Biomechanics Part 4 – The Muscles of the Spine</h3>\r\n<b><span data-contrast=\"auto\">Introduction</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Understanding the intricate web of muscles around your spine is like unlocking the secret to its strength and flexibility. In this guide, we\'ll dive deep into the core muscles that hold the key to a healthy and agile spine.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Core Muscles</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"> The Backbone of Stability When we talk about core muscles, we\'re essentially talking about the muscles that have a direct impact on your spine\'s health and stability. Let\'s break them down for a better understanding of how they work together to keep your spine in top shape.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Transversospinalis Group</h3>\r\n<span data-contrast=\"auto\">These muscles, nestled deep within your core, act like your body\'s own internal support system. They stabilize your spine, allowing for controlled movements without compromising on stability.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Task: </span></b><span data-contrast=\"auto\">Ever wondered why you feel so steady when you stand up straight? That\'s these muscles kicking in to keep your spine solid as a rock. Try standing up and feel them in action.</span>\r\n\r\n<b><img class=\"aligncenter wp-image-25119\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/11/shutterstock_1709130394-scaled.jpg\" alt=\"\" width=\"504\" height=\"504\" /></b>\r\n\r\n<b><span data-contrast=\"auto\">Multifidus</span></b><span data-contrast=\"auto\">: Think of the Multifidus as the backbone\'s best friend – thick, strong, and always there to lend support. Regular movement keeps them lean and mean, ensuring your spine stays healthy and happy.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Task: </span></b><span data-contrast=\"auto\">Give these muscles some love by incorporating movements that activate and strengthen them. Your spine will thank you later.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Rotatores</h3>\r\n<span data-contrast=\"auto\">These little guys might be small, but they play a big role in keeping your spine flexible and agile. They\'re like the lace-up corset of your spine, providing support without restricting movement.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Semispinalis</h3>\r\n<span data-contrast=\"auto\"> From your neck to your thoracic spine, the Semispinalis muscles are like the unsung heroes of your core. They work tirelessly to keep your spine stable and mobile, no matter what life throws your way.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Erecta Spinae Group</h3>\r\n<span data-contrast=\"auto\">Picture these muscles as the sturdy pillars holding up your spine. They\'re not just there to look pretty – they\'re essential for preventing your spine from bending too far forward and causing injury.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-25096\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/11/Screenshot-2020-11-30-at-09.38.00.png\" alt=\"\" width=\"334\" height=\"420\" />\r\n\r\n&nbsp;\r\n\r\n<span class=\"TextRun SCXW143920741 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW143920741 BCX8\">Task: </span></span><span class=\"TextRun SCXW143920741 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW143920741 BCX8\">Stand up and feel these muscles engage as you lean forward slightly. Notice how they kick into action to keep your spine </span><span class=\"NormalTextRun SCXW143920741 BCX8\">safe and sound</span><span class=\"NormalTextRun SCXW143920741 BCX8\">.</span></span><span class=\"EOP SCXW143920741 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Longissimus</h3>\r\n<span style=\"font-weight: 400;\">This is obviously the longest one due to its name! To the side (lateral to) of the semispinalis muscles. Travelling from rectus abdominus to the transverse process.</span>\r\n<h3>Iliocostalis <i> </i></h3>\r\n<i><span style=\"font-weight: 400;\">(ilio - from the ilium costalis - to the ribs)</span></i><span style=\"font-weight: 400;\"> - attaches from the most lateral portion of ribs, to the sacrum, the iliac crest, spinous &amp; transverse processes.</span>\r\n<h3>Spinalis<span style=\"font-weight: 400;\"> </span></h3>\r\n<span style=\"font-weight: 400;\">The most medial sibling of the group, splits into spinalis dorsi, spinalis cervicis &amp; spinalis capitis. Travelling into the spinous processes &amp; occiput at the back of the head.</span>\r\n\r\n&nbsp;\r\n<h2><b><img class=\"aligncenter wp-image-25121\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1800824056-scaled-1.jpg\" alt=\"\" width=\"581\" height=\"581\" />Quadratus Lumborum </b></h2>\r\n<span data-contrast=\"auto\">Meet the spine\'s notorious troublemaker – the Quadratus Lumborum. Despite its reputation, it\'s actually crucial for maintaining spinal alignment and keeping you moving with ease.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Task</span></b><span data-contrast=\"auto\">: Pay attention to how your spine feels as you lift one hip. That\'s the Quadratus Lumborum at work, ensuring your spine stays straight and strong.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-25099\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/11/shutterstock_1544639351-scaled.jpg\" alt=\"\" width=\"427\" height=\"570\" />\r\n<h2><b>The Abdominals</b></h2>\r\n<span style=\"font-weight: 400;\">This group is often considered ‘the core’ by clients since their focus is on the front &amp; sides of their torso or the parts they can see.</span>\r\n\r\n<span style=\"font-weight: 400;\">They all dream of a </span><i><span style=\"font-weight: 400;\">6 pack stomach </span></i><span style=\"font-weight: 400;\">&amp; see adverts about how they can get one in 12 weeks or even 6 weeks or if they follow someone with abs showing on Instagram. You can even download an app that superimposes abs onto your photo…for goodness sake!</span>\r\n\r\n<span style=\"font-weight: 400;\">The ‘abs’ are written about in magazines as an area to focus on when considering strengthening the core </span><i><span style=\"font-weight: 400;\">for that washboard abs look! </span></i>\r\n\r\n<span style=\"font-weight: 400;\">We should understand them better anatomically to understand how to ‘condition’ them for function &amp; therefore result in whatever is achievable realistically in terms of aesthetics. </span>\r\n\r\n<span style=\"font-weight: 400;\">Anyway, we all have a 6 pack underneath the skin, and they have an important job to do!</span>\r\n<h2><b>Rectus abdominus </b></h2>\r\n<span style=\"font-weight: 400;\">Rectus means</span> <i><span style=\"font-weight: 400;\">straight </span></i><span style=\"font-weight: 400;\">&amp; abdominis relating to the abdomen. Now this could logically be classified as a core muscle. However when looking at its attachments it does not actually attach directly to the spine but instead to the pubic symphysis (behind the pubes), to the xiphoid process (bottom of the sternum) &amp; the costal cartilages of ribs 5-7. </span>\r\n\r\n<span style=\"font-weight: 400;\">Generally considered as a flexor of the spine (&amp; of course it will flex the spine) however its main purpose is probably to act as part of the ‘hydraulic amplifier’ mechanism. This is where Transverse Abdominis (TA) &amp; the thoraco-lumbar fascia create tension to stabilise the spine when performing tasks that require spinal stability. </span>\r\n\r\n<span style=\"font-weight: 400;\">The tendinous junctions of rectus abdominis are designed to help mitigate the lateral forces created by the TA contraction and help with the efficiency of the amplifier. (FANTASTIC BOOK -</span><i><span style=\"font-weight: 400;\">Spinal Engine, Gracovetsky, March 1989</span></i><span style=\"font-weight: 400;\">).</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"><img class=\"aligncenter wp-image-25123\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1544641526-scaled.jpg\" alt=\"\" width=\"436\" height=\"581\" />The Oblique Non-identical Twins (I LOVE the obliques) are considering lateral flexors &amp; again they do assist this action however their role is far more important than that when you study their fibres &amp; the lines of pull they are capable of with the attachments they cling onto….</span>\r\n<h2><b>Internal obliques </b></h2>\r\n<span style=\"font-weight: 400;\">This layer travels from the front (</span><span style=\"font-weight: 400;\">Anterior) of the iliac crest, lateral half of inguinal (of the groin) ligament, to the thoracolumbar fascia (big diamond shaped fascial sheet on the lower back) onto the costal cartilages of ribs 8-12; Also via the abdominal aponeurosis to the linea alba (the fascial line down the middle of the tummy of the middle of that 6 pack!)</span>\r\n<h2><b>External obliques </b></h2>\r\n<span style=\"font-weight: 400;\">External surfaces of ribs 5-12. ... At the midclavicular (middle of the clavicle) line medially &amp; spinoumbilical line inferiorly, external abdominal oblique continues as an aponeurosis via which it inserts to the linea alba, pubic tubercle &amp; anterior half of iliac crest.</span>\r\n\r\n&nbsp;\r\n<h2><img class=\"aligncenter wp-image-25125\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1666655449-scaled.jpg\" alt=\"\" width=\"607\" height=\"607\" /></h2>\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-25124\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1666658332-scaled.jpg\" alt=\"\" width=\"608\" height=\"608\" />\r\n<h2 style=\"text-align: left;\"><b>Transverse Abdominis (TVA) </b></h2>\r\n<span style=\"font-weight: 400;\">(or unmoving point) of the TA muscles is on the costal (rib) margin, iliac crest, &amp; inguinal ligament. The insertion (or moveable piece) of the TA muscles is located on the xiphoid process, symphysis pubis, &amp; linea alba….hopefully by now we are starting to remember some of these terminologies! </span>\r\n\r\n&nbsp;\r\n<h2><b><img class=\"aligncenter wp-image-25126\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1544641502-scaled.jpg\" alt=\"\" width=\"391\" height=\"522\" />Hip flexors  </b></h2>\r\n<span style=\"font-weight: 400;\"> See pelvis <a href=\"https://www.biomechanicseducation.com/pelvic-hip-biomechanics-part-1-the-muscles-of-the-hip/\" target=\"_blank\" rel=\"noopener noreferrer\">CLICK HERE</a></span>\r\n<h2><b>Diaphragm </b></h2>\r\n<span style=\"font-weight: 400;\">Greek word <em>diaphragma</em> meaning partition or barrier. Primarily it is attached to the sternum at the xiphoid process, the lower six ribs &amp; the spaces in between, also the lower part of the spine. ... The spinal attachment is in the upper lumbar section. The diaphragm\'s insertion point is called the central tendon.</span>\r\n\r\n&nbsp;\r\n<h3><b><img class=\"aligncenter wp-image-25127\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_303082082-scaled.jpg\" alt=\"\" width=\"387\" height=\"516\" /></b>Interesting facts</h3>\r\n<span style=\"font-weight: 400;\">No one muscle, or muscle group, is more important than any other.  Many will talk of Transverse Abdominis (TVA or TA) &amp; Multifidus as the most important muscles in the core, but if only one group or muscle of the full range of stability muscles is not functioning correctly, then the trunk is unstable.</span><span style=\"font-weight: 400;\">\r\n</span><span style=\"font-weight: 400;\"> (</span><i><span style=\"font-weight: 400;\">Cholwewicki and McGill, 1996, O’Sullivan et al, 1997, 1998, Allison et al, 1998)</span></i>\r\n\r\n<span style=\"font-weight: 400;\">Trunk or core stability in motion should be a reflex reaction as opposed to a conscious effort….like core stability training.</span>\r\n\r\n<span style=\"font-weight: 400;\">The core muscles are often inhibited in cases of low back pain.</span>\r\n\r\n<span style=\"font-weight: 400;\">Psoas Major &amp; also Latissimus Dorsi could (&amp; probably should) be deemed ‘core’ muscles based on their involvement in trunk/spine stability &amp; connecting the upper &amp; lower body</span>\r\n<h3>Conclusion</h3>\r\n<span data-contrast=\"auto\">Understanding your core muscles is like having the keys to a strong and resilient spine. By giving them the attention they deserve through targeted exercises and movements, you\'ll not only improve stability but also reduce the risk of injury and keep your spine functioning at its best.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>','Spine Biomechanics Part 4 - The Muscles of the Spine','','inherit','closed','closed','','25092-revision-v1','','','2024-09-20 15:00:57','2024-09-20 15:00:57','',25092,'https://biomechanicseducation.com/?p=40949',0,'revision','',0),(40950,3,'2024-09-20 15:02:48','2024-09-20 15:02:48','<h3>Spine Biomechanics Part 4 – The Muscles of the Spine</h3>\r\n<b><span data-contrast=\"auto\">Introduction</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Understanding the intricate web of muscles around your spine is like unlocking the secret to its strength and flexibility. In this guide, we\'ll dive deep into the core muscles that hold the key to a healthy and agile spine.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Core Muscles</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">The Backbone of Stability When we talk about core muscles, we\'re essentially talking about the muscles that have a direct impact on your spine\'s health and stability. Let\'s break them down for a better understanding of how they work together to keep your spine in top shape.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Transversospinalis Group</h3>\r\n<span data-contrast=\"auto\">These muscles, nestled deep within your core, act like your body\'s own internal support system. They stabilize your spine, allowing for controlled movements without compromising on stability.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Task: </span></b><span data-contrast=\"auto\">Ever wondered why you feel so steady when you stand up straight? That\'s these muscles kicking in to keep your spine solid as a rock. Try standing up and feel them in action.</span>\r\n\r\n<b><img class=\"aligncenter wp-image-25119\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/11/shutterstock_1709130394-scaled.jpg\" alt=\"\" width=\"504\" height=\"504\" /></b>\r\n\r\n&nbsp;\r\n\r\n<b><span data-contrast=\"auto\">Multifidus</span></b><span data-contrast=\"auto\">: Think of the Multifidus as the backbone\'s best friend – thick, strong, and always there to lend support. Regular movement keeps them lean and mean, ensuring your spine stays healthy and happy.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Task: </span></b><span data-contrast=\"auto\">Give these muscles some love by incorporating movements that activate and strengthen them. Your spine will thank you later.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Rotatores</h3>\r\n<span data-contrast=\"auto\">These little guys might be small, but they play a big role in keeping your spine flexible and agile. They\'re like the lace-up corset of your spine, providing support without restricting movement.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Semispinalis</h3>\r\n<span data-contrast=\"auto\">From your neck to your thoracic spine, the Semispinalis muscles are like the unsung heroes of your core. They work tirelessly to keep your spine stable and mobile, no matter what life throws your way.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Erecta Spinae Group</h3>\r\n<span data-contrast=\"auto\">Picture these muscles as the sturdy pillars holding up your spine. They\'re not just there to look pretty – they\'re essential for preventing your spine from bending too far forward and causing injury.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<strong><span class=\"TextRun SCXW143920741 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW143920741 BCX8\">Task: </span></span></strong><span class=\"TextRun SCXW143920741 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW143920741 BCX8\">Stand up and feel these muscles engage as you lean forward slightly. Notice how they kick into action to keep your spine </span><span class=\"NormalTextRun SCXW143920741 BCX8\">safe and sound</span><span class=\"NormalTextRun SCXW143920741 BCX8\">.</span></span><span class=\"EOP SCXW143920741 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Longissimus</h3>\r\n<span style=\"font-weight: 400;\">This is obviously the longest one due to its name! To the side (lateral to) of the semispinalis muscles. Travelling from rectus abdominus to the transverse process.</span>\r\n<h3>Iliocostalis <i> </i></h3>\r\n<i><span style=\"font-weight: 400;\">(ilio - from the ilium costalis - to the ribs)</span></i><span style=\"font-weight: 400;\"> - attaches from the most lateral portion of ribs, to the sacrum, the iliac crest, spinous &amp; transverse processes.</span>\r\n<h3>Spinalis<span style=\"font-weight: 400;\"> </span></h3>\r\n<span style=\"font-weight: 400;\">The most medial sibling of the group, splits into spinalis dorsi, spinalis cervicis &amp; spinalis capitis. Travelling into the spinous processes &amp; occiput at the back of the head.</span>\r\n\r\n&nbsp;\r\n<h2><b><img class=\"aligncenter wp-image-25121\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1800824056-scaled-1.jpg\" alt=\"\" width=\"581\" height=\"581\" /></b></h2>\r\n<h2><b>Quadratus Lumborum </b></h2>\r\n<span data-contrast=\"auto\">Meet the spine\'s notorious troublemaker – the Quadratus Lumborum. Despite its reputation, it\'s actually crucial for maintaining spinal alignment and keeping you moving with ease.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Task</span></b><span data-contrast=\"auto\">: Pay attention to how your spine feels as you lift one hip. That\'s the Quadratus Lumborum at work, ensuring your spine stays straight and strong.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-25099\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/11/shutterstock_1544639351-scaled.jpg\" alt=\"\" width=\"427\" height=\"570\" />\r\n<h2><b>The Abdominals</b></h2>\r\n<span style=\"font-weight: 400;\">This group is often considered ‘the core’ by clients since their focus is on the front &amp; sides of their torso or the parts they can see.</span>\r\n\r\n<span style=\"font-weight: 400;\">They all dream of a </span><i><span style=\"font-weight: 400;\">6 pack stomach </span></i><span style=\"font-weight: 400;\">&amp; see adverts about how they can get one in 12 weeks or even 6 weeks or if they follow someone with abs showing on Instagram. You can even download an app that superimposes abs onto your photo…for goodness sake!</span>\r\n\r\n<span style=\"font-weight: 400;\">The ‘abs’ are written about in magazines as an area to focus on when considering strengthening the core </span><i><span style=\"font-weight: 400;\">for that washboard abs look! </span></i>\r\n\r\n<span style=\"font-weight: 400;\">We should understand them better anatomically to understand how to ‘condition’ them for function &amp; therefore result in whatever is achievable realistically in terms of aesthetics. </span>\r\n\r\n<span style=\"font-weight: 400;\">Anyway, we all have a 6 pack underneath the skin, and they have an important job to do!</span>\r\n<h2><b>Rectus abdominus </b></h2>\r\n<span style=\"font-weight: 400;\">Rectus means</span> <i><span style=\"font-weight: 400;\">straight </span></i><span style=\"font-weight: 400;\">&amp; abdominis relating to the abdomen. Now this could logically be classified as a core muscle. However when looking at its attachments it does not actually attach directly to the spine but instead to the pubic symphysis (behind the pubes), to the xiphoid process (bottom of the sternum) &amp; the costal cartilages of ribs 5-7. </span>\r\n\r\n<span style=\"font-weight: 400;\">Generally considered as a flexor of the spine (&amp; of course it will flex the spine) however its main purpose is probably to act as part of the ‘hydraulic amplifier’ mechanism. This is where Transverse Abdominis (TA) &amp; the thoraco-lumbar fascia create tension to stabilise the spine when performing tasks that require spinal stability. </span>\r\n\r\n<span style=\"font-weight: 400;\">The tendinous junctions of rectus abdominis are designed to help mitigate the lateral forces created by the TA contraction and help with the efficiency of the amplifier. (FANTASTIC BOOK -</span><i><span style=\"font-weight: 400;\">Spinal Engine, Gracovetsky, March 1989</span></i><span style=\"font-weight: 400;\">).</span>\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"><img class=\"aligncenter wp-image-25123\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1544641526-scaled.jpg\" alt=\"\" width=\"436\" height=\"581\" /></span>\r\n\r\n<span style=\"font-weight: 400;\">The Oblique Non-identical Twins (I LOVE the obliques) are considering lateral flexors &amp; again they do assist this action however their role is far more important than that when you study their fibres &amp; the lines of pull they are capable of with the attachments they cling onto….</span>\r\n<h2><b>Internal obliques </b></h2>\r\n<span style=\"font-weight: 400;\">This layer travels from the front (</span><span style=\"font-weight: 400;\">Anterior) of the iliac crest, lateral half of inguinal (of the groin) ligament, to the thoracolumbar fascia (big diamond shaped fascial sheet on the lower back) onto the costal cartilages of ribs 8-12; Also via the abdominal aponeurosis to the linea alba (the fascial line down the middle of the tummy of the middle of that 6 pack!)</span>\r\n<h2><b>External obliques </b></h2>\r\n<span style=\"font-weight: 400;\">External surfaces of ribs 5-12. ... At the midclavicular (middle of the clavicle) line medially &amp; spinoumbilical line inferiorly, external abdominal oblique continues as an aponeurosis via which it inserts to the linea alba, pubic tubercle &amp; anterior half of iliac crest.</span>\r\n\r\n&nbsp;\r\n<h2><img class=\"aligncenter wp-image-25125\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1666655449-scaled.jpg\" alt=\"\" width=\"607\" height=\"607\" /></h2>\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-25124\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1666658332-scaled.jpg\" alt=\"\" width=\"608\" height=\"608\" />\r\n<h2 style=\"text-align: left;\"><b>Transverse Abdominis (TVA) </b></h2>\r\n<span style=\"font-weight: 400;\">(or unmoving point) of the TA muscles is on the costal (rib) margin, iliac crest, &amp; inguinal ligament. The insertion (or moveable piece) of the TA muscles is located on the xiphoid process, symphysis pubis, &amp; linea alba….hopefully by now we are starting to remember some of these terminologies! </span>\r\n\r\n&nbsp;\r\n<h2><b><img class=\"aligncenter wp-image-25126\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_1544641502-scaled.jpg\" alt=\"\" width=\"391\" height=\"522\" /></b></h2>\r\n<h2><b>Hip flexors  </b></h2>\r\n<span style=\"font-weight: 400;\"> See pelvis <a href=\"https://www.biomechanicseducation.com/pelvic-hip-biomechanics-part-1-the-muscles-of-the-hip/\" target=\"_blank\" rel=\"noopener noreferrer\">CLICK HERE</a></span>\r\n<h2><b>Diaphragm </b></h2>\r\n<span style=\"font-weight: 400;\">Greek word <em>diaphragma</em> meaning partition or barrier. Primarily it is attached to the sternum at the xiphoid process, the lower six ribs &amp; the spaces in between, also the lower part of the spine. ... The spinal attachment is in the upper lumbar section. The diaphragm\'s insertion point is called the central tendon.</span>\r\n\r\n&nbsp;\r\n<h3><b><img class=\"aligncenter wp-image-25127\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2020/12/shutterstock_303082082-scaled.jpg\" alt=\"\" width=\"387\" height=\"516\" /></b></h3>\r\n<h3>Interesting facts</h3>\r\n<span style=\"font-weight: 400;\">No one muscle, or muscle group, is more important than any other.  Many will talk of Transverse Abdominis (TVA or TA) &amp; Multifidus as the most important muscles in the core, but if only one group or muscle of the full range of stability muscles is not functioning correctly, then the trunk is unstable.</span><span style=\"font-weight: 400;\">\r\n</span><span style=\"font-weight: 400;\"> (</span><i><span style=\"font-weight: 400;\">Cholwewicki and McGill, 1996, O’Sullivan et al, 1997, 1998, Allison et al, 1998)</span></i>\r\n\r\n<span style=\"font-weight: 400;\">Trunk or core stability in motion should be a reflex reaction as opposed to a conscious effort….like core stability training.</span>\r\n\r\n<span style=\"font-weight: 400;\">The core muscles are often inhibited in cases of low back pain.</span>\r\n\r\n<span style=\"font-weight: 400;\">Psoas Major &amp; also Latissimus Dorsi could (&amp; probably should) be deemed ‘core’ muscles based on their involvement in trunk/spine stability &amp; connecting the upper &amp; lower body</span>\r\n<h3>Conclusion</h3>\r\n<span data-contrast=\"auto\">Understanding your core muscles is like having the keys to a strong and resilient spine. By giving them the attention they deserve through targeted exercises and movements, you\'ll not only improve stability but also reduce the risk of injury and keep your spine functioning at its best.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>','Spine Biomechanics Part 4 - The Muscles of the Spine','','inherit','closed','closed','','25092-revision-v1','','','2024-09-20 15:02:48','2024-09-20 15:02:48','',25092,'https://biomechanicseducation.com/?p=40950',0,'revision','',0),(40951,3,'2024-09-20 15:09:47','2024-09-20 15:09:47','Shall we explore the final piece in this series to see if we can recall muscles in the foot and ankle to deepen our understanding of foot mechanics?\r\n\r\nA fascinating finisher for you...\r\n<h2><b>Gastrocnemius </b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27322\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/Gastroc-scaled-1.jpg\" alt=\"\" width=\"644\" height=\"362\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Gastrocnemius is also called a ‘calf’ muscle because it forms the large ‘belly’ of the leg &amp; those Greeks thought it resembled a calf’s stomach/belly </span>\r\n\r\n<strong>Coming from the Greek words </strong>\r\n\r\n<i><span style=\"font-weight: 400;\">gaster</span></i><span style=\"font-weight: 400;\"> =  belly </span>\r\n\r\n<i><span style=\"font-weight: 400;\">kneme</span></i><span style=\"font-weight: 400;\"> = leg</span>\r\n\r\n<span style=\"font-weight: 400;\">It is the superficial of the 2 calf muscles with 2 heads that attach to the condyles (nobly bits) on the back of the femur. It also travels down to a tendon that becomes part of the Achilles (calcaneal) tendon at the back of the ankle/heel.</span>\r\n\r\n<span style=\"font-weight: 400;\">So for this reason, when it contracts or shortens it will plant the toes down into plantar flexion which is also what happens when you stand on tiptoe.</span>\r\n\r\n<span style=\"font-weight: 400;\">However if you wanted to lengthen it fully you would need to, not only dorsiflex the ankle (pull the toes upwards), but also extend your knee to take up the slack there too! Try this by taking one heel back behind you, with the toes pointing forwards, knee straight and heel down...you should feel a stretch in the back of your leg through the calf. In fact for many this could feel REEEEAAAAAAALLLLY tight!</span>\r\n\r\n<span style=\"font-weight: 400;\">Check out all the different ‘Gastrocy’ shapes out there next time you are around lots of bare legs or people in shorts or leggings!</span>\r\n<h2><b>Soleus </b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27323\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/soleus-scaled-1.jpg\" alt=\"\" width=\"362\" height=\"482\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Soleus is the Latin word for a flat sort of sandal.</span>\r\n\r\n<span style=\"font-weight: 400;\">Deep to (underneath) gastrocnemius, this massive ‘pumper’ has an important job because it acts to pump blood back up the body, against gravity. Another great reason to suggest to our clients why walking at least 10k steps daily might be a good idea! </span>\r\n\r\n<span style=\"font-weight: 400;\">Soleus is also bigger than you think because much of its anatomy is hidden behind the gastrocnemius. It may well be flatter than gastroc but it’s muscle portion is certainly longer!</span>\r\n\r\n<span style=\"font-weight: 400;\">Starting on the back of the tibia &amp; fibula it then travels down to the calcaneal (Achilles) tendon, onto the calcaneus (heel bone). </span>\r\n\r\n<span style=\"font-weight: 400;\">It is also responsible for pointing your toe like it’s partner, Gastrocnemius BUT Soleus can be lengthened or stretched even when the knee is flexed due to its anatomy NOT crossing the knee joint!</span>\r\n\r\n<span style=\"font-weight: 400;\">So if you wanted to see how it compares with the previous gastrocnemius stretch try doing what you did before…..place your heel down behind your midline, toe pointing forwards but this time, bend the knee and lower the body, keeping the heel on the floor. You should feel the Soleus stretch a little lower down. </span>\r\n\r\n<span style=\"font-weight: 400;\">You could encourage a client to feel both variations too!</span>\r\n\r\n<span style=\"font-weight: 400;\">Gastrocnemius &amp; Soleus are also known as </span><i><span style=\"font-weight: 400;\">‘triceps surae</span></i><span style=\"font-weight: 400;\">’ because it means 3 headed muscles.</span>\r\n<h2><b>Plantaris</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27324\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/plantaris-1-1.png\" alt=\"\" width=\"315\" height=\"443\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"> </span>\r\n\r\n<span style=\"font-weight: 400;\">This slender muscle is considered </span><i><span style=\"font-weight: 400;\">unimportant</span></i><span style=\"font-weight: 400;\"> or an ‘accessory’ muscle…</span>\r\n\r\n<strong>What is an accessory muscle?</strong>\r\n\r\n<span style=\"font-weight: 400;\">An accessory muscle provides assistance in movement but isn’t classed as primarily responsible for it.</span>\r\n\r\n<span style=\"font-weight: 400;\">When it comes to the Plantaris muscle 8-12% of us don\'t have one! (or 7-20% depending which article you read)</span>\r\n\r\n<span style=\"font-weight: 400;\">So by that calculation 88-92% of us DO have one which in MY book makes it a valid muscle </span>\r\n\r\n<strong>What do you think? </strong>\r\n\r\n<span style=\"font-weight: 400;\">Sweeping from the outside of the lateral femur, across the back of the knee &amp; down to the Achilles’ tendon, (also known as <em>tendo calcaneus</em>) it has the longest tendon in the body!</span>\r\n\r\n<span style=\"font-weight: 400;\">Whatever your opinion about Plantaris it flexes the knee &amp; plants the foot down (plantar flexion)</span>\r\n\r\n<span style=\"font-weight: 400;\">A super short muscle belly that looks like a little rope, it also assists in allowing you to stand on tiptoes to reach up high into a cupboard</span>\r\n\r\n<span style=\"font-weight: 400;\">Go Plantaris!</span>\r\n<h2><b>Fibularis Longus &amp; Fibularis Brevis</b></h2>\r\n<span style=\"font-weight: 400;\">Also known as the <strong>Peroneals</strong> OR <strong>Peroneus Longus &amp; Brevis</strong> even!</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"wp-image-27325 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/Fibularis-longus-scaled-1.jpg\" alt=\"\" width=\"284\" height=\"379\" />\r\n\r\n<img class=\"aligncenter wp-image-27326\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/fibularis-brevis-scaled-1.jpg\" alt=\"\" width=\"281\" height=\"375\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Peroneals comes from the Greek word Perone (pronounced Pair-uh-knee) which was their word for the pin of a brooch or a buckle.</span>\r\n\r\n<strong>Why?</strong>\r\n\r\n<span style=\"font-weight: 400;\">Because the Greeks felt that the fibula looked like a pin at the back of the ‘tibia’ broach! </span>\r\n\r\n<span style=\"font-weight: 400;\">How to remember? Place your hands on the side of your lower legs, slide them upwards (over your perennials) towards your ‘pair uh knees’!</span>\r\n\r\n<span style=\"font-weight: 400;\">However these days they are being called the Fibularis muscles which should be even easier to remember since thats where your fibula is! It depends what resonates in your memory I guess! </span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Longus is the long one, Fibularis Brevis the shorter one.</span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Longus attaches from the proximal (upper) portion of the fibular &amp; Fibularis Brevis joins in from the distal (lower) portion to travel down to the ‘plantar’ surfaces of certain tarsal &amp; metatarsal bones, meaning they play a role in the movement of the ankle. </span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Longus is a plantar flexor &amp; everts the foot - meaning it turns the sole outwards. Through its tendon it also supports the arch of the foot.....so really multi tasking.</span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Brevis helps his brother out through everting the foot too</span>\r\n\r\n<span style=\"font-weight: 400;\">Interesting fact: </span><span style=\"font-weight: 400;\">Fibularis Longus contributes to BOTH pronation &amp; supination! </span>\r\n\r\n&nbsp;\r\n<h2><b>Tibialis Anterior</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27327\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/tib-ant-scaled-1.jpg\" alt=\"\" width=\"362\" height=\"483\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">This bruiser sits on the front (anterior) of your tibia, hence tibialis anterior!</span>\r\n\r\n<span style=\"font-weight: 400;\">From the top lateral nobly bit to medial (inside) &amp; underneath the first cuneiform, a bone that makes up part of the arch of the foot.....</span>\r\n\r\n<span style=\"font-weight: 400;\">This means it is able to lift, or dorsiflex, the forefoot. It also inverts (turns in the underside of the foot) &amp; adducts the forefoot towards the midline. </span>\r\n\r\n<span style=\"font-weight: 400;\">So it should allow you to sustain an arch in your foot. The arch is important for supination, or ‘toe off’ when walking as it gives rigidity by ‘locking’ the midtarsal joints</span>\r\n\r\n<span style=\"font-weight: 400;\">Supination is the propulsion phase when walking </span>\r\n\r\n<span style=\"font-weight: 400;\">Tibialis Anterior also eccentrically decelerates your foot as you heel strike while pronated. It is often inhibited &amp; an antagonist to those ‘tight’ calves. </span><span style=\"font-weight: 400;\">Or maybe it’s the Tibialis Anterior that inhibits those calves? </span><span style=\"font-weight: 400;\">Extends, dorsiflexes &amp; everts by attaching to the lateral tibia to medial cuneiform &amp; base of 5th metatarsal</span>\r\n<h2><b>Extensor Digitorum Longus</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27328\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-digitorum-longus-scaled-1.jpg\" alt=\"\" width=\"428\" height=\"428\" />\r\n\r\n&nbsp;\r\n\r\nIt <em>extends</em> the <em>digits</em> &amp; is <em>long</em>...\r\n\r\n<span style=\"font-weight: 400;\">In fact it extends 2-5th toes, dorsiflexes ankle &amp; everts foot by attaching from the medial anterior fibula to phalanx of the first toe</span>\r\n<h2><b>Extensor Hallucis Longus</b><span style=\"font-weight: 400;\"> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27329\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-hallucis-longus-scaled-1.jpg\" alt=\"\" width=\"331\" height=\"552\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIt <em>extends</em> the <em>hallux</em> &amp; is <em>long</em>....\r\n\r\n<span style=\"font-weight: 400;\">So it extends first toe, dorsiflexes ankle &amp; inverts foot by attaching from the lateral condyle of the tibia to middle phalanges of 2-5th toe </span>\r\n<h2><b>Tibialis Posterior </b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27330\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/tib-post-scaled-1.jpg\" alt=\"\" width=\"379\" height=\"379\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So this dude is in the BACK of the lower leg...yup you guessed it...posterior to (behind) the tibia.</span>\r\n\r\n<span style=\"font-weight: 400;\">A stabilising muscle that supports the arch of the foot, i</span><span style=\"font-weight: 400;\">t can do this because it attaches from the upper lateral part of the tibia &amp; upper medial part of the fibula....</span>\r\n\r\n<span style=\"font-weight: 400;\">Then inserts down onto the navicular (meaning ‘little ship’ as this bone is boat shaped) &amp; medial cuneiform (Latin for ‘wedge-shaped’)</span>\r\n\r\n<span style=\"font-weight: 400;\">Takes care of plantar (planting down to the ground) flexion, along with its calf buddies, &amp; inversion of the sole....</span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore also a potential contributor to adults presenting with flat feet when dysfunctional or inhibited....</span>\r\n\r\n<span style=\"font-weight: 400;\">... by what? </span>\r\n\r\n<span style=\"font-weight: 400;\">Think 🤔 antagonistic... maybe!?!</span>\r\n<h2><b>Flexor Digitorum Longus</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27331\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-digitorum-longus-scaled-1.jpg\" alt=\"\" width=\"341\" height=\"454\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Flexes the 2nd-5th toes &amp; is a weak plantar flexor of the ankle while inverting the sole of the foot by attaching from middle posterior tibia to phalanges of 2-5th toes</span>\r\n<h2><b>Flexor Hallucis Longus</b><span style=\"font-weight: 400;\"> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27332\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-hallucis-longus-scaled-1.jpg\" alt=\"\" width=\"428\" height=\"428\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Flexes the Hallux or first toe &amp; another weak plantar of ankle while inverting the foot by attaching to the middle posterior fibula to phalanx of first toe </span>\r\n<h2><b>Other muscles of the foot!</b></h2>\r\nWe could go on but how about you do some homework now?... why not research these little foot movers:\r\n<h3>Origin? Insertion? Action?</h3>\r\n<ul>\r\n 	<li><span style=\"font-weight: 400;\">Extensor digitorum brevis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Flexor digitorum brevis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Adductor hallucis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Adductor digiti minimi</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Extensor digitorum brevis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Flexor hallucis brevis </span></li>\r\n 	<li><span style=\"font-weight: 400;\">Adductor hallucis </span></li>\r\n 	<li><span style=\"font-weight: 400;\">Flexor digiti minimi brevis </span></li>\r\n 	<li><span style=\"font-weight: 400;\">Quadratus plantae</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Plantar interossei</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Dorsal interossei</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Lumbricals of the foot</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<img class=\"wp-image-27333 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-hallucis-brevis-scaled-1.jpg\" alt=\"\" width=\"335\" height=\"251\" /><img class=\"aligncenter wp-image-27334\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-digitorum-brevis-scaled-1.jpg\" alt=\"\" width=\"348\" height=\"261\" />\r\n\r\n<img class=\"wp-image-27335 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-digitorum-brevis-scaled-1.jpg\" alt=\"\" width=\"411\" height=\"308\" /><img class=\"aligncenter wp-image-27336\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-hallucis-brevis-scaled-1.jpg\" alt=\"\" width=\"458\" height=\"343\" />\r\n<h3>References</h3>\r\nDelgado, Gonzalo J. et al (2002). \"Tennis Leg: Clinical US Study of 141 Patients &amp; Anatomic Investigation of Four Cadavers with MR Imaging &amp; US1\". Radiology. 224 (1): 1129. doi:10.1148/radiol.2241011067. PMID 12091669\r\n\r\n<span class=\"reference-text\"><cite id=\"CITEREFFreemanJacobsonFogg2008\" class=\"citation journal cs1\">Freeman, A. J. et al (2008). \"Anatomical variations of the plantaris muscle &amp; a potential role in patellofemoral pain syndrome\". Clinical Anatomy. 21 (2): 178–81. doi:10.1002/ca.20594.PMID 18266282 </cite></span>\r\n\r\n<span class=\"reference-text\"><cite id=\"CITEREFSpina2007\" class=\"citation journal cs1\">Spina, A. A. (2007). \"The plantaris muscle: Anatomy, injury, imaging, and treatment\". </cite></span><span class=\"reference-text\"><cite id=\"CITEREFSpina2007\" class=\"citation journal cs1\">The Journal of the Canadian Chiropractic Association. 51 (3): 158–65. PMC 1978447. PMID 17885678 </cite></span>\r\n\r\n&nbsp;\r\n\r\n<hr />\r\n\r\n<h1></h1>\r\n<h1>Would you like to learn how to assess your clients feet?</h1>\r\nDo you feel like this is an area of the body you have yet to master?\r\n\r\nWould you like a simple way of understanding &amp; interpreting foot biomechanics to help more clients in more ways?\r\n<h1><a href=\"https://biomechanicseducation.com/courses/cpd-courses/the-foot-posture-index/\" target=\"_blank\" rel=\"noopener\">CLICK HERE &gt;&gt;&gt; Introduction to the Foot Posture Index....</a></h1>','Foot Biomechanics Part 10 -  The Muscles of the Foot & Ankle','','inherit','closed','closed','','27321-autosave-v1','','','2024-09-20 15:09:47','2024-09-20 15:09:47','',27321,'https://biomechanicseducation.com/?p=40951',0,'revision','',0),(40952,3,'2024-09-20 15:09:42','2024-09-20 15:09:42','Shall we explore the final piece in this series to see if we can recall muscles in the foot and ankle to deepen our understanding of foot mechanics?\r\n\r\nA fascinating finisher for you...\r\n<h2><b>Gastrocnemius </b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27322\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/Gastroc-scaled-1.jpg\" alt=\"\" width=\"644\" height=\"362\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Gastrocnemius is also called a ‘calf’ muscle because it forms the large ‘belly’ of the leg &amp; those Greeks thought it resembled a calf’s stomach/belly </span>\r\n\r\n<strong>Coming from the Greek words </strong>\r\n\r\n<i><span style=\"font-weight: 400;\">gaster</span></i><span style=\"font-weight: 400;\"> =  belly </span>\r\n\r\n<i><span style=\"font-weight: 400;\">kneme</span></i><span style=\"font-weight: 400;\"> = leg</span>\r\n\r\n<span style=\"font-weight: 400;\">It is the superficial of the 2 calf muscles with 2 heads that attach to the condyles (nobly bits) on the back of the femur. It also travels down to a tendon that becomes part of the Achilles (calcaneal) tendon at the back of the ankle/heel.</span>\r\n\r\n<span style=\"font-weight: 400;\">So for this reason, when it contracts or shortens it will plant the toes down into plantar flexion which is also what happens when you stand on tiptoe.</span>\r\n\r\n<span style=\"font-weight: 400;\">However if you wanted to lengthen it fully you would need to, not only dorsiflex the ankle (pull the toes upwards), but also extend your knee to take up the slack there too! Try this by taking one heel back behind you, with the toes pointing forwards, knee straight and heel down...you should feel a stretch in the back of your leg through the calf. In fact for many this could feel REEEEAAAAAAALLLLY tight!</span>\r\n\r\n<span style=\"font-weight: 400;\">Check out all the different ‘Gastrocy’ shapes out there next time you are around lots of bare legs or people in shorts or leggings!</span>\r\n<h2><b>Soleus </b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27323\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/soleus-scaled-1.jpg\" alt=\"\" width=\"362\" height=\"482\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Soleus is the Latin word for a flat sort of sandal.</span>\r\n\r\n<span style=\"font-weight: 400;\">Deep to (underneath) gastrocnemius, this massive ‘pumper’ has an important job because it acts to pump blood back up the body, against gravity. Another great reason to suggest to our clients why walking at least 10k steps daily might be a good idea! </span>\r\n\r\n<span style=\"font-weight: 400;\">Soleus is also bigger than you think because much of its anatomy is hidden behind the gastrocnemius. It may well be flatter than gastroc but it’s muscle portion is certainly longer!</span>\r\n\r\n<span style=\"font-weight: 400;\">Starting on the back of the tibia &amp; fibula it then travels down to the calcaneal (Achilles) tendon, onto the calcaneus (heel bone). </span>\r\n\r\n<span style=\"font-weight: 400;\">It is also responsible for pointing your toe like it’s partner, Gastrocnemius BUT Soleus can be lengthened or stretched even when the knee is flexed due to its anatomy NOT crossing the knee joint!</span>\r\n\r\n<span style=\"font-weight: 400;\">So if you wanted to see how it compares with the previous gastrocnemius stretch try doing what you did before…..place your heel down behind your midline, toe pointing forwards but this time, bend the knee and lower the body, keeping the heel on the floor. You should feel the Soleus stretch a little lower down. </span>\r\n\r\n<span style=\"font-weight: 400;\">You could encourage a client to feel both variations too!</span>\r\n\r\n<span style=\"font-weight: 400;\">Gastrocnemius &amp; Soleus are also known as </span><i><span style=\"font-weight: 400;\">‘triceps surae</span></i><span style=\"font-weight: 400;\">’ because it means 3 headed muscles.</span>\r\n<h2><b>Plantaris</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27324\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/plantaris-1-1.png\" alt=\"\" width=\"315\" height=\"443\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"> </span>\r\n\r\n<span style=\"font-weight: 400;\">This slender muscle is considered </span><i><span style=\"font-weight: 400;\">unimportant</span></i><span style=\"font-weight: 400;\"> or an ‘accessory’ muscle…</span>\r\n\r\n<strong>What is an accessory muscle?</strong>\r\n\r\n<span style=\"font-weight: 400;\">An accessory muscle provides assistance in movement but isn’t classed as primarily responsible for it.</span>\r\n\r\n<span style=\"font-weight: 400;\">When it comes to the Plantaris muscle 8-12% of us don\'t have one! (or 7-20% depending which article you read)</span>\r\n\r\n<span style=\"font-weight: 400;\">So by that calculation 88-92% of us DO have one which in MY book makes it a valid muscle </span>\r\n\r\n<strong>What do you think? </strong>\r\n\r\n<span style=\"font-weight: 400;\">Sweeping from the outside of the lateral femur, across the back of the knee &amp; down to the Achilles’ tendon, (also known as <em>tendo calcaneus</em>) it has the longest tendon in the body!</span>\r\n\r\n<span style=\"font-weight: 400;\">Whatever your opinion about Plantaris it flexes the knee &amp; plants the foot down (plantar flexion)</span>\r\n\r\n<span style=\"font-weight: 400;\">A super short muscle belly that looks like a little rope, it also assists in allowing you to stand on tiptoes to reach up high into a cupboard</span>\r\n\r\n<span style=\"font-weight: 400;\">Go Plantaris!</span>\r\n<h2><b>Fibularis Longus &amp; Fibularis Brevis</b></h2>\r\n<span style=\"font-weight: 400;\">Also known as the <strong>Peroneals</strong> OR <strong>Peroneus Longus &amp; Brevis</strong> even!</span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"wp-image-27325 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/Fibularis-longus-scaled-1.jpg\" alt=\"\" width=\"284\" height=\"379\" />\r\n\r\n<img class=\"aligncenter wp-image-27326\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/fibularis-brevis-scaled-1.jpg\" alt=\"\" width=\"281\" height=\"375\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Peroneals comes from the Greek word Perone (pronounced Pair-uh-knee) which was their word for the pin of a brooch or a buckle.</span>\r\n\r\n<strong>Why?</strong>\r\n\r\n<span style=\"font-weight: 400;\">Because the Greeks felt that the fibula looked like a pin at the back of the ‘tibia’ broach! </span>\r\n\r\n<span style=\"font-weight: 400;\">How to remember? Place your hands on the side of your lower legs, slide them upwards (over your perennials) towards your ‘pair uh knees’!</span>\r\n\r\n<span style=\"font-weight: 400;\">However these days they are being called the Fibularis muscles which should be even easier to remember since thats where your fibula is! It depends what resonates in your memory I guess! </span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Longus is the long one, Fibularis Brevis the shorter one.</span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Longus attaches from the proximal (upper) portion of the fibular &amp; Fibularis Brevis joins in from the distal (lower) portion to travel down to the ‘plantar’ surfaces of certain tarsal &amp; metatarsal bones, meaning they play a role in the movement of the ankle. </span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Longus is a plantar flexor &amp; everts the foot - meaning it turns the sole outwards. Through its tendon it also supports the arch of the foot.....so really multi tasking.</span>\r\n\r\n<span style=\"font-weight: 400;\">Fibularis Brevis helps his brother out through everting the foot too</span>\r\n\r\n<span style=\"font-weight: 400;\">Interesting fact: </span><span style=\"font-weight: 400;\">Fibularis Longus contributes to BOTH pronation &amp; supination! </span>\r\n\r\n&nbsp;\r\n<h2><b>Tibialis Anterior</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27327\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/tib-ant-scaled-1.jpg\" alt=\"\" width=\"362\" height=\"483\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">This bruiser sits on the front (anterior) of your tibia, hence tibialis anterior!</span>\r\n\r\n<span style=\"font-weight: 400;\">From the top lateral nobly bit to medial (inside) &amp; underneath the first cuneiform, a bone that makes up part of the arch of the foot.....</span>\r\n\r\n<span style=\"font-weight: 400;\">This means it is able to lift, or dorsiflex, the forefoot. It also inverts (turns in the underside of the foot) &amp; adducts the forefoot towards the midline. </span>\r\n\r\n<span style=\"font-weight: 400;\">So it should allow you to sustain an arch in your foot. The arch is important for supination, or ‘toe off’ when walking as it gives rigidity by ‘locking’ the midtarsal joints</span>\r\n\r\n<span style=\"font-weight: 400;\">Supination is the propulsion phase when walking </span>\r\n\r\n<span style=\"font-weight: 400;\">Tibialis Anterior also eccentrically decelerates your foot as you heel strike while pronated. It is often inhibited &amp; an antagonist to those ‘tight’ calves. </span><span style=\"font-weight: 400;\">Or maybe it’s the Tibialis Anterior that inhibits those calves? </span><span style=\"font-weight: 400;\">Extends, dorsiflexes &amp; everts by attaching to the lateral tibia to medial cuneiform &amp; base of 5th metatarsal</span>\r\n<h2><b>Extensor Digitorum Longus</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27328\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-digitorum-longus-scaled-1.jpg\" alt=\"\" width=\"428\" height=\"428\" />\r\n\r\n&nbsp;\r\n\r\nIt <em>extends</em> the <em>digits</em> &amp; is <em>long</em>...\r\n\r\n<span style=\"font-weight: 400;\">In fact it extends 2-5th toes, dorsiflexes ankle &amp; everts foot by attaching from the medial anterior fibula to phalanx of the first toe</span>\r\n<h2><b>Extensor Hallucis Longus</b><span style=\"font-weight: 400;\"> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27329\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-hallucis-longus-scaled-1.jpg\" alt=\"\" width=\"331\" height=\"552\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nIt <em>extends</em> the <em>hallux</em> &amp; is <em>long</em>....\r\n\r\n<span style=\"font-weight: 400;\">So it extends first toe, dorsiflexes ankle &amp; inverts foot by attaching from the lateral condyle of the tibia to middle phalanges of 2-5th toe </span>\r\n<h2><b>Tibialis Posterior </b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27330\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/tib-post-scaled-1.jpg\" alt=\"\" width=\"379\" height=\"379\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">So this dude is in the BACK of the lower leg...yup you guessed it...posterior to (behind) the tibia.</span>\r\n\r\n<span style=\"font-weight: 400;\">A stabilising muscle that supports the arch of the foot, i</span><span style=\"font-weight: 400;\">t can do this because it attaches from the upper lateral part of the tibia &amp; upper medial part of the fibula....</span>\r\n\r\n<span style=\"font-weight: 400;\">Then inserts down onto the navicular (meaning ‘little ship’ as this bone is boat shaped) &amp; medial cuneiform (Latin for ‘wedge-shaped’)</span>\r\n\r\n<span style=\"font-weight: 400;\">Takes care of plantar (planting down to the ground) flexion, along with its calf buddies, &amp; inversion of the sole....</span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore also a potential contributor to adults presenting with flat feet when dysfunctional or inhibited....</span>\r\n\r\n<span style=\"font-weight: 400;\">... by what? </span>\r\n\r\n<span style=\"font-weight: 400;\">Think 🤔 antagonistic... maybe!?!</span>\r\n<h2><b>Flexor Digitorum Longus</b></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27331\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-digitorum-longus-scaled-1.jpg\" alt=\"\" width=\"341\" height=\"454\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Flexes the 2nd-5th toes &amp; is a weak plantar flexor of the ankle while inverting the sole of the foot by attaching from middle posterior tibia to phalanges of 2-5th toes</span>\r\n<h2><b>Flexor Hallucis Longus</b><span style=\"font-weight: 400;\"> </span></h2>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-27332\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-hallucis-longus-scaled-1.jpg\" alt=\"\" width=\"428\" height=\"428\" />\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\">Flexes the Hallux or first toe &amp; another weak plantar of ankle while inverting the foot by attaching to the middle posterior fibula to phalanx of first toe </span>\r\n<h2><b>Other muscles of the foot!</b></h2>\r\nWe could go on but how about you do some homework now?... why not research these little foot movers:\r\n<h3>Origin? Insertion? Action?</h3>\r\n<ul>\r\n 	<li><span style=\"font-weight: 400;\">Extensor digitorum brevis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Flexor digitorum brevis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Adductor hallucis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Adductor digiti minimi</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Extensor digitorum brevis</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Flexor hallucis brevis </span></li>\r\n 	<li><span style=\"font-weight: 400;\">Adductor hallucis </span></li>\r\n 	<li><span style=\"font-weight: 400;\">Flexor digiti minimi brevis </span></li>\r\n 	<li><span style=\"font-weight: 400;\">Quadratus plantae</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Plantar interossei</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Dorsal interossei</span></li>\r\n 	<li><span style=\"font-weight: 400;\">Lumbricals of the foot</span></li>\r\n</ul>\r\n&nbsp;\r\n\r\n<img class=\"wp-image-27333 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-hallucis-brevis-scaled-1.jpg\" alt=\"\" width=\"335\" height=\"251\" /><img class=\"aligncenter wp-image-27334\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/extensor-digitorum-brevis-scaled-1.jpg\" alt=\"\" width=\"348\" height=\"261\" />\r\n\r\n<img class=\"wp-image-27335 alignleft\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-digitorum-brevis-scaled-1.jpg\" alt=\"\" width=\"411\" height=\"308\" /><img class=\"aligncenter wp-image-27336\" src=\"https://biomechanicseducation.com/wp-content/uploads/2021/04/flexor-hallucis-brevis-scaled-1.jpg\" alt=\"\" width=\"458\" height=\"343\" />\r\n<h3>References</h3>\r\nDelgado, Gonzalo J. et al (2002). \"Tennis Leg: Clinical US Study of 141 Patients &amp; Anatomic Investigation of Four Cadavers with MR Imaging &amp; US1\". Radiology. 224 (1): 1129. doi:10.1148/radiol.2241011067. PMID 12091669\r\n\r\n<span class=\"reference-text\"><cite id=\"CITEREFFreemanJacobsonFogg2008\" class=\"citation journal cs1\">Freeman, A. J. et al (2008). \"Anatomical variations of the plantaris muscle &amp; a potential role in patellofemoral pain syndrome\". Clinical Anatomy. 21 (2): 178–81. doi:10.1002/ca.20594.PMID 18266282 </cite></span>\r\n\r\n<span class=\"reference-text\"><cite id=\"CITEREFSpina2007\" class=\"citation journal cs1\">Spina, A. A. (2007). \"The plantaris muscle: Anatomy, injury, imaging, and treatment\". </cite></span><span class=\"reference-text\"><cite id=\"CITEREFSpina2007\" class=\"citation journal cs1\">The Journal of the Canadian Chiropractic Association. 51 (3): 158–65. PMC 1978447. PMID 17885678 </cite></span>\r\n\r\n&nbsp;\r\n\r\n<hr />\r\n\r\n<h1></h1>\r\n<h1>Would you like to learn how to assess your clients feet?</h1>\r\nDo you feel like this is an area of the body you have yet to master?\r\n\r\nWould you like a simple way of understanding &amp; interpreting foot biomechanics to help more clients in more ways?\r\n<h1><a href=\"https://biomechanicseducation.com/courses/cpd-courses/the-foot-posture-index/\" target=\"_blank\" rel=\"noopener\">CLICK HERE &gt;&gt;&gt; Introduction to the Foot Posture Index....</a></h1>','Foot Biomechanics Part 10 -  The Muscles of the Foot & Ankle','','inherit','closed','closed','','27321-revision-v1','','','2024-09-20 15:09:42','2024-09-20 15:09:42','',27321,'https://biomechanicseducation.com/?p=40952',0,'revision','',0),(40953,3,'2024-09-20 15:19:52','2024-09-20 15:19:52','<span data-contrast=\"auto\">Recently, I sparked a debate on Facebook regarding the impact of foot position on squats and its influence on quadricep growth. This led me to delve deeper into the subject, prompting me to share insights and continue the discussion with you. In this article, we\'ll explore how altering foot position during squats affects muscle engagement and growth.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Understanding Foot Position</h3>\n<span data-contrast=\"auto\">The width of your foot placement during squats can significantly influence muscle engagement. Comments from the Facebook post highlighted various perspectives:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<ol>\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Wide stance targets glutes, while narrow stance emphasises quads.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\n</ol>\n<ol>\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Different foot widths engage inner and outer quads.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\n</ol>\n<ol>\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Altered foot position affects the feeling of the exercise, but not necessarily the anatomy.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\n</ol>\n<ol>\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">There\'s a debate on whether specific foot positions can isolate and stimulate individual quad muscles for growth.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\n</ol>\n<h3>Anatomy vs. Feeling</h3>\n<span data-contrast=\"auto\">While altering foot position may change how a squat feels, its anatomical impact is more nuanced. The quadricep muscles, including rectus femoris and vastus group, are minimally affected by foot width variations.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Research Insights</h3>\n<span data-contrast=\"auto\"> Several studies, including those by Greg Nuckols and Paoli et al., found no significant differences in quadricep muscle activation with varying stance widths. While foot position may affect other muscles like the gluteus maximus, its impact on quadricep isolation is inconclusive.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Considering Other Muscles</h3>\n<span data-contrast=\"auto\">Squatting engages a network of muscles beyond the quadriceps, including hamstrings, glutes, and adductors. While foot position may alter their engagement, its direct influence on quadricep hypertrophy remains debatable.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n&nbsp;\n\n<img class=\"size-medium wp-image-7592 aligncenter\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/06/Project-Squat-Part-2-How-To-Test-For-And-Improve-Pelvic-Function-300x150.png\" alt=\"\" width=\"300\" height=\"150\" />\n<h3>Practical Applications</h3>\n<span data-contrast=\"auto\">Despite the lack of concrete evidence for foot position\'s direct impact on quadricep growth, incorporating varied angles and foot placements in training can enhance overall strength and performance. This approach prepares the body for diverse movement patterns, reducing the risk of injury and optimizing results.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>Conclusion</h3>\n<span data-contrast=\"auto\">While foot position in squats may not directly isolate and stimulate individual quad muscles for growth, it plays a role in overall muscle engagement and movement mechanics. By understanding the nuances of foot placement and incorporating diverse training strategies, we can optimize client outcomes and foster ongoing learning and discussion within the fitness community.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3><span data-contrast=\"auto\">References:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h3>\n<a href=\"https://bmcsportsscimedrehabil.biomedcentral.com/track/pdf/10.1186/s13102-018-0103-7\"><span data-contrast=\"none\">https://bmcsportsscimedrehabil.biomedcentral.com/track/pdf/10.1186/s13102-018-0103-7</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<a href=\"https://www.strongerbyscience.com/squat-stance-width/amp/\"><span data-contrast=\"none\">https://www.strongerbyscience.com/squat-stance-width/amp/</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Finally, three studies (</span><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19130646?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">one</span></a><span data-contrast=\"auto\">, </span><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11528346?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">two</span></a><span data-contrast=\"auto\">, </span><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/10188748?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">three</span></a><span data-contrast=\"auto\">) have compared muscle activation (</span><a href=\"https://www.strongerbyscience.com/emg-amplitude-tell-us-muscle-hypertrophy/?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">using EMG</span></a><span data-contrast=\"auto\">) in squats of varying stance widths.  None of them found any differences in any of the quad muscle...Greg Nuckols</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11404665\"><span data-contrast=\"none\">https://www.ncbi.nlm.nih.gov/pubmed/11404665</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<a href=\"https://www.strongerbyscience.com/squats-adductors/\"><span data-contrast=\"none\">https://www.strongerbyscience.com/squats-adductors/</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3><span data-contrast=\"auto\">Join the Conversation.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h3>\n<span data-contrast=\"auto\">I invite you to continue this discussion and explore further insights in our classroom. Together, we can enhance our understanding of biomechanics and empower clients to move better and achieve their fitness goals. Learn more about our courses here.</span>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;\n\n<hr />\n\n<h2 style=\"text-align: center;\">Ready To Help Your Clients\' Move Better &amp; Get Better Results In Their Training?</h2>\n<p style=\"text-align: center;\"><img class=\"aligncenter wp-image-10836 size-full\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Always-Always-Start-With-Why.png\" alt=\"\" width=\"1225\" height=\"612\" /></p>','Can Changing Your Foot Position Isolate And Grow Different Quadricep Muscles?','','inherit','closed','closed','','16935-autosave-v1','','','2024-09-20 15:19:52','2024-09-20 15:19:52','',16935,'https://biomechanicseducation.com/?p=40953',0,'revision','',0),(40954,3,'2024-09-20 15:20:15','2024-09-20 15:20:15','<span data-contrast=\"auto\">Recently, I sparked a debate on Facebook regarding the impact of foot position on squats and its influence on quadricep growth. This led me to delve deeper into the subject, prompting me to share insights and continue the discussion with you. In this article, we\'ll explore how altering foot position during squats affects muscle engagement and growth.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Understanding Foot Position</h3>\r\n<span data-contrast=\"auto\">The width of your foot placement during squats can significantly influence muscle engagement. Comments from the Facebook post highlighted various perspectives:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<ol>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Wide stance targets glutes, while narrow stance emphasises quads.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<ol>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Different foot widths engage inner and outer quads.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<ol>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Altered foot position affects the feeling of the exercise, but not necessarily the anatomy.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<ol>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">There\'s a debate on whether specific foot positions can isolate and stimulate individual quad muscles for growth.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<h3>Anatomy vs. Feeling</h3>\r\n<span data-contrast=\"auto\">While altering foot position may change how a squat feels, its anatomical impact is more nuanced. The quadricep muscles, including rectus femoris and vastus group, are minimally affected by foot width variations.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Research Insights</h3>\r\n<span data-contrast=\"auto\"> Several studies, including those by Greg Nuckols and Paoli et al., found no significant differences in quadricep muscle activation with varying stance widths. While foot position may affect other muscles like the gluteus maximus, its impact on quadricep isolation is inconclusive.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Considering Other Muscles</h3>\r\n<span data-contrast=\"auto\">Squatting engages a network of muscles beyond the quadriceps, including hamstrings, glutes, and adductors. While foot position may alter their engagement, its direct influence on quadricep hypertrophy remains debatable.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"size-medium wp-image-7592 aligncenter\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/06/Project-Squat-Part-2-How-To-Test-For-And-Improve-Pelvic-Function-300x150.png\" alt=\"\" width=\"300\" height=\"150\" />\r\n<h3>Practical Applications</h3>\r\n<span data-contrast=\"auto\">Despite the lack of concrete evidence for foot position\'s direct impact on quadricep growth, incorporating varied angles and foot placements in training can enhance overall strength and performance. This approach prepares the body for diverse movement patterns, reducing the risk of injury and optimizing results.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Conclusion</h3>\r\n<span data-contrast=\"auto\">While foot position in squats may not directly isolate and stimulate individual quad muscles for growth, it plays a role in overall muscle engagement and movement mechanics. By understanding the nuances of foot placement and incorporating diverse training strategies, we can optimize client outcomes and foster ongoing learning and discussion within the fitness community.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3><span data-contrast=\"auto\">References:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h3>\r\n<a href=\"https://bmcsportsscimedrehabil.biomedcentral.com/track/pdf/10.1186/s13102-018-0103-7\"><span data-contrast=\"none\">https://bmcsportsscimedrehabil.biomedcentral.com/track/pdf/10.1186/s13102-018-0103-7</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<a href=\"https://www.strongerbyscience.com/squat-stance-width/amp/\"><span data-contrast=\"none\">https://www.strongerbyscience.com/squat-stance-width/amp/</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Finally, three studies (</span><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/19130646?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">one</span></a><span data-contrast=\"auto\">, </span><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11528346?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">two</span></a><span data-contrast=\"auto\">, </span><a href=\"https://www.ncbi.nlm.nih.gov/pubmed/10188748?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">three</span></a><span data-contrast=\"auto\">) have compared muscle activation (</span><a href=\"https://www.strongerbyscience.com/emg-amplitude-tell-us-muscle-hypertrophy/?_ga=2.106178947.1285553477.1717682013-558813559.1717682013\"><span data-contrast=\"none\">using EMG</span></a><span data-contrast=\"auto\">) in squats of varying stance widths.  None of them found any differences in any of the quad muscle...Greg Nuckols</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<a href=\"https://www.ncbi.nlm.nih.gov/pubmed/11404665\"><span data-contrast=\"none\">https://www.ncbi.nlm.nih.gov/pubmed/11404665</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<a href=\"https://www.strongerbyscience.com/squats-adductors/\"><span data-contrast=\"none\">https://www.strongerbyscience.com/squats-adductors/</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3><span data-contrast=\"auto\">Join the Conversation.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h3>\r\n<span data-contrast=\"auto\">I invite you to continue this discussion and explore further insights in our classroom. Together, we can enhance our understanding of biomechanics and empower clients to move better and achieve their fitness goals. Learn more about our courses <a href=\"https://biomechanicseducation.com/courses/\">here</a>.</span>\r\n\r\n&nbsp;\r\n\r\n<hr />\r\n\r\n<h2 style=\"text-align: center;\">Ready To Help Your Clients\' Move Better &amp; Get Better Results In Their Training?</h2>\r\n<p style=\"text-align: center;\"><img class=\"aligncenter wp-image-10836 size-full\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/01/Always-Always-Start-With-Why.png\" alt=\"\" width=\"1225\" height=\"612\" /></p>','Can Changing Your Foot Position Isolate And Grow Different Quadricep Muscles?','','inherit','closed','closed','','16935-revision-v1','','','2024-09-20 15:20:15','2024-09-20 15:20:15','',16935,'https://biomechanicseducation.com/?p=40954',0,'revision','',0),(40955,3,'2024-09-20 15:24:49','2024-09-20 15:24:49','<span data-contrast=\"auto\">Absolutely. As a personal trainer, sports therapist, biomechanics coach, or anyone working with people in one-on-one or group settings, communication skills can set you apart from the competition. You might have extensive knowledge of strength programming, but without effective communication, your expertise won\'t translate into client success.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Consider this: </span></b><span data-contrast=\"auto\">how often do you see highly educated personal trainers struggling to get clients, while someone with minimal qualifications but excellent communication skills is fully booked? This difference often comes down to communication and emotional intelligence.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>What Are Communication Skills? And Can We Improve Them?</h3>\n<span data-contrast=\"auto\">Communication skills involve the ways we interact with others, which can be visual, auditory, verbal, or kinesthetic, often combining these elements. Humans are incredibly sensitive to emotions conveyed through facial expressions, voice tones, and body language. This sensitivity allows us to communicate a lot through subtle cues.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Even those who are blind can sense emotions through voice tone, understanding mood or feelings. Physical touch also plays a significant role, with evidence showing its power in manual therapy, hugging, or even a simple pat on the back to convey emotion.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>How Can Communication Skills Be Utilised?</h3>\n<h4><b><span data-contrast=\"auto\">Physical Communication Skills</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h4>\n<span data-contrast=\"auto\">In the fitness industry, communication skills are invaluable. A famous sales technique involves lightly touching a customer’s elbow at the point of sale while maintaining eye contact. This establishes a connection, an essential part of providing service, ideas, and motivation as a trainer or coach. If clients don’t enjoy your company, your business is likely to fail.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">For manual therapists, touch is a crucial part of the job, and when done with permission, it can enhance the client-trainer connection. Physical assessments offer a professional excuse to connect through touch, adding depth to functional tests beyond mere measurements.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h4><b><span data-contrast=\"auto\">Are They Always A Good Thing?</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h4>\n<span data-contrast=\"auto\">While effective communication can significantly benefit your practice, it can also backfire if misinterpreted. We are highly sensitive to emotional cues, and a misunderstood gesture or expression can lead to negative consequences. Maintaining professionalism and always asking permission helps ensure positive interactions.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h3>How Can Improving Communication Skills Help Us in Life, Business, and Relationships?</h3>\n<span data-contrast=\"auto\">Improving communication skills can enhance relationships in all areas of life. Practice and hone these skills to improve interactions, whether in business or personal relationships.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h4>Powerful Communication Through the Written Word</h4>\n<span data-contrast=\"auto\">When crafting marketing materials, blog posts, or social media content, imagine you are your customer. Consider their state of mind, knowledge level, and frustrations. By understanding their perspective, you can write more effectively, addressing their concerns and questions as if you were speaking directly to them.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h4>Examples of Poor &amp; Good Communication</h4>\n<b><span data-contrast=\"auto\">Verbal</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\"><strong>Client 1:</strong> \"What exercise can I do to lose weight?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\"><strong>PT:</strong> \"Any\" or \"Shall I book you in?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\"><strong>Client 2:</strong> \"How do I get toned?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\"><strong>PT:</strong> \"Eat well and exercise\" or \"Just lift weights.\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">While technically correct, these responses don\'t educate or connect with the client. </span><b><span data-contrast=\"auto\">Instead, try:</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\"><strong>Client 2 Alternative:</strong> \"What have you tried so far?\" or \"Are you new to exercise?\" or \"What’s your long-term goal?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Engage clients with questions that show interest and provide tailored advice, enhancing their experience and trust in your expertise.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h4>Staying Positive</h4>\n<span data-contrast=\"auto\">Focus on positive goals rather than negative ones. Clients often aim to reduce pain or achieve specific physical changes. Empathize with their struggles and guide them towards realistic, positive outcomes.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h4>Empathy</h4>\n<span data-contrast=\"auto\">Sharing personal experiences can build empathy and trust with potential clients. Being honest about your journey, including challenges and successes, can make you relatable. Mindfulness practices can enhance this skill, helping you communicate more effectively in person or through written content.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n<h4>Listening Skills</h4>\n<span data-contrast=\"auto\">Listening is arguably the most critical communication skill and often underutilized. Asking the right questions and actively listening to responses can reveal valuable insights into how to best assist your clients. Demonstrate active listening by maintaining eye contact, nodding, and paraphrasing what the client says.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Other – Legal</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Effective communication extends beyond verbal interactions. Clear, detailed documentation, such as client notes, screening forms, and reports, is crucial for legal purposes and demonstrates your duty of care. This practice also supports your professional credibility and insurance validation.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Communication Skills Training Plan</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Communication is a trainable skill that can improve with practice. Here’s a plan to enhance your communication skills:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Step 1: Pick One Aspect to Focus On – E.g., Listening</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Concentrate on one area at a time to avoid feeling overwhelmed.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Step 2: Select 1-3 Techniques to Practice</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Wait for people to finish their sentences before responding.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Recap what you heard them say in their words.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Ask questions to delve deeper into their responses.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Practice these techniques consistently, reflecting on your progress daily. As these habits become second nature, move on to the next skill.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<b><span data-contrast=\"auto\">Conclusion</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Never underestimate the power of communication skills. They can significantly improve your success in the fitness industry and beyond. The most successful trainers may not have the highest qualifications but excel in making clients feel valued and understood.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n<span data-contrast=\"auto\">Discover What the Biomechanics Coaching System Could Do for Your Business &amp; Your Clients. Click </span><a href=\"https://www.futurefit.co.uk/personal-training-cpd-courses/biomechanics-coach-course/?_ga=2.4785264.2129125191.1717683341-768987886.1717683341#row-8880-2\"><span data-contrast=\"none\">here</span></a><span data-contrast=\"auto\"> to fill in your details and let\'s discuss if our diploma is right for you.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\n\n&nbsp;\n\n<hr />\n\n&nbsp;\n<h2 style=\"text-align: center;\"><strong>Discover What The Biomechanics Coaching System Could Do For Your Business &amp; Your Clients</strong></h2>\n<h3 style=\"text-align: center;\">rachel@biomechanicseducation.com</h3>\n<a href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back25799549\"><img class=\"aligncenter size-large wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></a>','Are communication skills, something we can improve?','','inherit','closed','closed','','17661-autosave-v1','','','2024-09-20 15:24:49','2024-09-20 15:24:49','',17661,'https://biomechanicseducation.com/?p=40955',0,'revision','',0),(40956,3,'2024-09-20 15:25:59','2024-09-20 15:25:59','<span data-contrast=\"auto\">Absolutely. As a personal trainer, sports therapist, biomechanics coach, or anyone working with people in one-on-one or group settings, communication skills can set you apart from the competition. You might have extensive knowledge of strength programming, but without effective communication, your expertise won\'t translate into client success.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Consider this: </span></b><span data-contrast=\"auto\">how often do you see highly educated personal trainers struggling to get clients, while someone with minimal qualifications but excellent communication skills is fully booked? This difference often comes down to communication and emotional intelligence.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>What Are Communication Skills? And Can We Improve Them?</h3>\r\n<span data-contrast=\"auto\">Communication skills involve the ways we interact with others, which can be visual, auditory, verbal, or kinesthetic, often combining these elements. Humans are incredibly sensitive to emotions conveyed through facial expressions, voice tones, and body language. This sensitivity allows us to communicate a lot through subtle cues.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Even those who are blind can sense emotions through voice tone, understanding mood or feelings. Physical touch also plays a significant role, with evidence showing its power in manual therapy, hugging, or even a simple pat on the back to convey emotion.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>How Can Communication Skills Be Utilised?</h3>\r\n<h4><b><span data-contrast=\"auto\">Physical Communication Skills</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h4>\r\n<span data-contrast=\"auto\">In the fitness industry, communication skills are invaluable. A famous sales technique involves lightly touching a customer’s elbow at the point of sale while maintaining eye contact. This establishes a connection, an essential part of providing service, ideas, and motivation as a trainer or coach. If clients don’t enjoy your company, your business is likely to fail.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">For manual therapists, touch is a crucial part of the job, and when done with permission, it can enhance the client-trainer connection. Physical assessments offer a professional excuse to connect through touch, adding depth to functional tests beyond mere measurements.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h4><b><span data-contrast=\"auto\">Are They Always A Good Thing?</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h4>\r\n<span data-contrast=\"auto\">While effective communication can significantly benefit your practice, it can also backfire if misinterpreted. We are highly sensitive to emotional cues, and a misunderstood gesture or expression can lead to negative consequences. Maintaining professionalism and always asking permission helps ensure positive interactions.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>How Can Improving Communication Skills Help Us in Life, Business, and Relationships?</h3>\r\n<span data-contrast=\"auto\">Improving communication skills can enhance relationships in all areas of life. Practice and hone these skills to improve interactions, whether in business or personal relationships.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h4>Powerful Communication Through the Written Word</h4>\r\n<span data-contrast=\"auto\">When crafting marketing materials, blog posts, or social media content, imagine you are your customer. Consider their state of mind, knowledge level, and frustrations. By understanding their perspective, you can write more effectively, addressing their concerns and questions as if you were speaking directly to them.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h4>Examples of Poor &amp; Good Communication</h4>\r\n<b><span data-contrast=\"auto\">Verbal</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"><strong>Client 1:</strong> \"What exercise can I do to lose weight?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"><strong>PT:</strong> \"Any\" or \"Shall I book you in?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"><strong>Client 2:</strong> \"How do I get toned?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"><strong>PT:</strong> \"Eat well and exercise\" or \"Just lift weights.\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">While technically correct, these responses don\'t educate or connect with the client. </span><b><span data-contrast=\"auto\">Instead, try:</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"><strong>Client 2 Alternative:</strong> \"What have you tried so far?\" or \"Are you new to exercise?\" or \"What’s your long-term goal?\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Engage clients with questions that show interest and provide tailored advice, enhancing their experience and trust in your expertise.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h4>Staying Positive</h4>\r\n<span data-contrast=\"auto\">Focus on positive goals rather than negative ones. Clients often aim to reduce pain or achieve specific physical changes. Empathize with their struggles and guide them towards realistic, positive outcomes.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h4>Empathy</h4>\r\n<span data-contrast=\"auto\">Sharing personal experiences can build empathy and trust with potential clients. Being honest about your journey, including challenges and successes, can make you relatable. Mindfulness practices can enhance this skill, helping you communicate more effectively in person or through written content.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h4>Listening Skills</h4>\r\n<span data-contrast=\"auto\">Listening is arguably the most critical communication skill and often underutilized. Asking the right questions and actively listening to responses can reveal valuable insights into how to best assist your clients. Demonstrate active listening by maintaining eye contact, nodding, and paraphrasing what the client says.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h4>Other – Legal</h4>\r\n<span data-contrast=\"auto\">Effective communication extends beyond verbal interactions. Clear, detailed documentation, such as client notes, screening forms, and reports, is crucial for legal purposes and demonstrates your duty of care. This practice also supports your professional credibility and insurance validation.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Communication Skills Training Plan</h3>\r\n<span data-contrast=\"auto\">Communication is a trainable skill that can improve with practice. Here’s a plan to enhance your communication skills:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Step 1: Pick One Aspect to Focus On – E.g., Listening</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Concentrate on one area at a time to avoid feeling overwhelmed.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Step 2: Select 1-3 Techniques to Practice</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Wait for people to finish their sentences before responding.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Recap what you heard them say in their words.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Ask questions to delve deeper into their responses.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Practice these techniques consistently, reflecting on your progress daily. As these habits become second nature, move on to the next skill.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Conclusion</h3>\r\n<span data-contrast=\"auto\">Never underestimate the power of communication skills. They can significantly improve your success in the fitness industry and beyond. The most successful trainers may not have the highest qualifications but excel in making clients feel valued and understood.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Discover What the Biomechanics Coaching System Could Do for Your Business &amp; Your Clients. 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Enquiry Form - Lead Gen - September 2024 - EP','','publish','closed','closed','','cd-form-entry-6705e32cf08f91-39651473','','','2024-10-09 01:58:19','2024-10-09 01:58:19','',40394,'https://biomechanicseducation.com/?post_type=cd-form-entry&#038;p=41131',0,'cd-form-entry','',0),(41132,0,'2024-10-09 08:07:45','0000-00-00 00:00:00','{\"firstname\":\"jane\",\"lastname\":\"butcher\",\"email\":\"jn.butcher72@gmail.com\",\"contactnumber\":\"\",\"pageid\":\"39270\",\"sourcetracking\":\"source=undefined | medium=undefined | term=undefined | content=undefined | campaign=undefined | gclid=\",\"entrypage\":\"https://biomechanicseducation.com/\",\"interestedinbiomechanics\":\"0\"}','Biomechanics Education - Enquiry Form - Lead Gen - September 2024 - EP','','draft','closed','closed','','cd-form-entry-670639c8c33f38-29334133','','','2024-10-09 08:07:45','2024-10-09 08:07:45','',40394,'https://biomechanicseducation.com/?post_type=cd-form-entry&#038;p=41132',0,'cd-form-entry','',0),(41133,3,'2024-10-09 11:15:19','2024-10-09 11:15:19','','David Lloyd Referral','','inherit','closed','closed','','38973-revision-v1','','','2024-10-09 11:15:19','2024-10-09 11:15:19','',38973,'https://biomechanicseducation.com/?p=41133',0,'revision','',0),(41134,3,'2024-10-09 11:34:55','2024-10-09 11:34:55','','EMD UK Referral','','inherit','closed','closed','','39038-revision-v1','','','2024-10-09 11:34:55','2024-10-09 11:34:55','',39038,'https://biomechanicseducation.com/?p=41134',0,'revision','',0),(41135,3,'2024-10-09 11:52:26','2024-10-09 11:52:26','','Fees and Funding','','inherit','closed','closed','','39329-revision-v1','','','2024-10-09 11:52:26','2024-10-09 11:52:26','',39329,'https://biomechanicseducation.com/?p=41135',0,'revision','',0),(41136,3,'2024-10-09 11:53:26','2024-10-09 11:53:26','','Fees and Funding','','inherit','closed','closed','','39329-revision-v1','','','2024-10-09 11:53:26','2024-10-09 11:53:26','',39329,'https://biomechanicseducation.com/?p=41136',0,'revision','',0),(41137,3,'2024-10-09 11:54:46','2024-10-09 11:54:46','<h2>Why You Should Add Hip Hitching to Your Clients’ Programmes</h2>\r\n<span data-contrast=\"auto\">Incorporating hip hitching into your clients\' training can benefit both general fitness enthusiasts and athletes. Let\'s explore what the hip hitch is, its benefits, and how to integrate it effectively into training routines.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h2><b><span data-contrast=\"auto\">What Is the Hip Hitch?</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h2>\r\n<span data-contrast=\"auto\">Hip hitching involves two main joint actions:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<ul>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Hip Abduction</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Lateral Spinal Flexion</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<span data-contrast=\"auto\">Unlike the typical hip abduction where the leg moves away from the body, hip hitching involves lifting the hip away from the standing leg, causing the pelvis to move. This movement also engages the lateral flexors of the spine, making it a multifaceted exercise.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b><span data-contrast=\"auto\">Try This:</span></b><span data-contrast=\"auto\"> Stand on your left leg and lift your right hip up and away. Notice how your left pelvis moves—this is hip hitching in action.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<b>Here is a quick video I put together to show you...</b>\r\n\r\n[embed]https://youtu.be/UhuuS6h3R6Q[/embed]\r\n<h2>Benefits of Hip Hitching</h2>\r\n<span data-contrast=\"auto\">We naturally perform a hip hitch with every step we take, though with a smaller range of motion. Here’s why practicing this movement can be valuable:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Improves Pelvic Stability: Essential for efficient walking and running.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Strengthens Key Muscles: Targets the quadratus lumborum (QL), obliques, gluteus medius, gluteus minimus, and tensor fasciae latae (TFL).</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h2>Anatomy of the Hip Hitch</h2>\r\n<strong>Hip hitching requires: </strong>\r\n<ul>\r\n 	<li><span data-contrast=\"auto\">Right hip lifting due to spinal lateral flexion (involving QL and obliques)</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Left hip abducting to stabilize the pelvis (involving glute medius, minimus, and TFL)</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">These muscle groups work together during walking/running to maintain stability in the frontal plane.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Identifying Frontal Plane Stability Issues</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">To assess if your client needs hip hitching exercises, observe their pelvic alignment during single-leg activities. Look for:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Uneven hip levels during single-leg stands or lunges.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Lateral shifts or drops in the pelvis.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<span data-contrast=\"auto\">These signs may indicate weak hip abductors and lateral spinal flexors, making hip hitching an effective corrective exercise.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h2>Performing the Hip Hitch</h2>\r\n<b><span data-contrast=\"auto\">Basic Hip Hitch:</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<ol>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Stand on one leg with the other foot off the ground.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<ol>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Lift and lower the hip through a full range of motion in the frontal plane.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<ol>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Minimize rotation or excessive movement elsewhere.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<b><span data-contrast=\"auto\">Advanced Variations:</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<ul>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Perform on a raised surface to increase range.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Add weights for added resistance.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Integrate into static or dynamic lunges for increased complexity and load.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<h2>Integrating Hip Hitching into Training</h2>\r\n<span data-contrast=\"auto\">Introduce hip hitching early in your clients’ programs to enhance their compound leg exercises. Progressively incorporate more advanced variations to continue challenging their stability and strength.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Incorporating hip hitching can make your training programmes more effective and engaging. Start experimenting with these techniques and observe the improvements in your clients\' performance and stability.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h2>Enhance Your Training Skills</h2>\r\n<span data-contrast=\"auto\">Want to reduce your clients\' injury risk and achieve better results? Explore our Biomechanics Coach Diploma, which now includes a Level 4 Low Back Pain Qualification. </span><span data-contrast=\"auto\">Click </span><a href=\"https://biomechanicseducation.com/courses/biomechanics/biomechanics-coach-course/\"><span data-contrast=\"none\">here</span></a><span data-contrast=\"auto\"> for more information.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<a style=\"font-family: var(--font-body); font-size: 16px; font-weight: var(--font-body-weight);\" href=\"https://biomechanicseducation.clickfunnels.com/biomechanics-coach-l4-low-back\" target=\"_blank\" rel=\"noreferrer noopener\"><img class=\"wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" /></a>','Why We Should Consider Adding Hip Hitching To Our Clients Programmes','','inherit','closed','closed','','14386-revision-v1','','','2024-10-09 11:54:46','2024-10-09 11:54:46','',14386,'https://biomechanicseducation.com/?p=41137',0,'revision','',0),(41138,3,'2024-10-09 11:56:18','2024-10-09 11:56:18','<h2><b><span data-contrast=\"auto\">Enhancing Your Anatomy Knowledge</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h2>\r\n<span data-contrast=\"auto\">Many learners express a desire to deepen their understanding of anatomy and the body. You might recall passing your anatomy exam and thinking, \"I don’t need to remember everything; I know how to teach a client to squat!\" However, when unexpected challenges arise or clients move in ways that puzzle us, we often wish we could recall our anatomy lessons better.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">As a kinesthetic learner and an educator for the past 16 years, I understand the difficulty of teaching complex subjects like anatomy. The key is to provide techniques that help learners anchor each body part to a memorable reference.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">This blog series aims to offer movement practitioners a systematic approach to remembering anatomy, making it relevant and applicable in practice. I\'ll share insights and techniques, including word association, history, and tactics, to make anatomy recall useful for training clients.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h2><b>Interesting Pelvis Facts </b></h2>\r\n<ol>\r\n 	<li><span data-contrast=\"auto\">Elvis the Pelvis: Elvis Presley earned this nickname for his hip-thrusting dance moves. The pelvis is often linked to sexuality, which can influence how clients perceive their pelvis and its function.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Pelvis Functions: The pelvis supports the hip joints and protects digestive and reproductive organs. Understanding its functionality helps broaden our perspective beyond just movement.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Plural of Pelvis: The correct plural term is \"pelves,\" not \"pelvises.\"</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Gender Differences: Male and female pelves differ significantly. The female pelvis is wider and more shallow to accommodate childbirth, a fact that changes with age and should be considered during assessments.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Childbirth Effects: The hormone relaxin softens the pelvic joints during pregnancy and childbirth, permanently changing the pelvis. This should be considered when working with clients who are pregnant or have given birth.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"4\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"6\" data-aria-level=\"1\"><span data-contrast=\"auto\">Fetal Development: The development of the pelvis and acetabulum in fetuses is influenced by mechanical stimuli, particularly gluteal muscle activity and femoral head pressure, highlighting the importance of pelvic muscles even before birth.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<h2><span class=\"TextRun SCXW176767768 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW176767768 BCX8\">Understanding Pelvic Biomechanics: The Bony Anatomy</span></span><span class=\"EOP SCXW176767768 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h2>\r\n<span class=\"TextRun SCXW27846784 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW27846784 BCX8\">Anatomy books and skeleton models only </span><span class=\"NormalTextRun SCXW27846784 BCX8\">provide</span><span class=\"NormalTextRun SCXW27846784 BCX8\"> a limited view of the pelvis. Observing real </span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW27846784 BCX8\">pelves</span><span class=\"NormalTextRun SCXW27846784 BCX8\"> reveals the structural diversity among individuals. </span><span class=\"NormalTextRun SCXW27846784 BCX8\">Here’s</span><span class=\"NormalTextRun SCXW27846784 BCX8\"> a closer look at the key bones and their meanings:</span></span><span class=\"EOP SCXW27846784 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter wp-image-24547\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/10/Screenshot-2020-10-26-at-20.18.14.png\" alt=\"\" width=\"511\" height=\"476\" />\r\n<ul>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Ilium: Latin for \"flank\" or \"groin,\" this large, flat bone forms the upper part of the pelvis.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Pubis: Named for the pubic hair that appears during puberty, this bone forms the front part of the pelvis.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Symphysis: Meaning \"fusion,\" this term describes where the pubic bones meet at the front.</span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Ischium: Latin for \"hip joint\" or \"loin,\" this bone forms the lower and back part of the pelvis. It’s where the \"sitting bones\" are located.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Sacrum: Known as the \"holy bone,\" it’s a triangular bone at the base of the spine that protects the genitalia.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"5\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Coccyx: Greek for \"cuckoo,\" this \"tailbone\" resembles a bird’s bill and is located at the base of the spine.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<h2><img class=\"aligncenter wp-image-24645\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/10/Screenshot-2020-11-03-at-11.50.51-2.png\" alt=\"\" width=\"411\" height=\"354\" /><b><span data-contrast=\"auto\">Key Bony Landmarks</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h2>\r\n<ul>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Iliac Spine: The upper rim of the ilium, used in pelvic function tests. (Iliac) </span><b><span data-contrast=\"auto\">Fossa</span></b><span data-contrast=\"auto\"> is the Greek word for </span><i><span data-contrast=\"auto\">ditch </span></i><span data-contrast=\"auto\">describes the dip of the concave surface on the inner surface of the ilium.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Acetabulum: Latin for \"vinegar cup,\" this is the hip socket where the femur head fits.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<h2><b>Acronyms for Bony Areas &amp; Prominences </b></h2>\r\n<ul>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">SIJ: Sacroiliac Joint, where the sacrum meets the ilium, often associated with lower back pain.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">PSIS: Posterior Superior Iliac Spine, located at the back of the pelvis.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">ASIS: Anterior Superior Iliac Spine, located at the front of the pelvis.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"6\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">AIIS: Anterior Inferior Iliac Spine, below the ASIS.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<h2><b><span data-contrast=\"auto\">Structural Variations</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></h2>\r\n<span data-contrast=\"auto\">Understanding genetic differences in pelvic structure is crucial for tailoring exercise programmes:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<img class=\"aligncenter wp-image-24550\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/10/Screenshot-2020-10-26-at-20.20.58.png\" alt=\"\" width=\"454\" height=\"424\" />\r\n\r\n<span style=\"font-weight: 400;\">We know we genetically differ and as you can see here we can differ inside our bodies as much as we do on the outside but what does that mean to us as trainers? </span>\r\n\r\n<span style=\"font-weight: 400;\">Coxa Valgus or Vara &amp; Femoral Version are good examples of terminologies for clients pelvis/hip geometry that differ in a way that may have clinical or movement relevance for their practitioner.</span>\r\n\r\n<span style=\"font-weight: 400;\">These can be identified using simple manual tests that we offer on our <a href=\"https://biomechanicseducation.com/courses/cpd-courses/running-biomechanics-workshop/\" target=\"_blank\" rel=\"noopener noreferrer\">Running Biomechanics Workshops</a> for example. They can change the way we prescribe exercises or what we expect of our clients when they move. Hopefully these descriptions help to appreciate this….</span>\r\n\r\n<b>The Femur</b> <span style=\"font-weight: 400;\">is the largest bone in the body &amp; we will only discuss here the top (proximal) portion that relates to the pelvis. The other end (distal) will be discussed in the Knee Series.</span>\r\n\r\n<b>Trochanter</b><span style=\"font-weight: 400;\"> comes from the Greek word </span><i><span style=\"font-weight: 400;\">trokhos</span></i><span style=\"font-weight: 400;\"> for wheel. It describes the large round feeling bony prominence at the side of the pelvis. It is a key landing site for the lateral glutes &amp; piriformis - to be discussed next time. </span>\r\n\r\n<b>Neck of femur</b><span style=\"font-weight: 400;\"> is the part of the femur that looks like a neck sticking out from the medial side of the main femur thigh bone where the greater trochanter is lateral &amp; then ends in the ‘ball’ of the hip’s ball &amp; socket joint.</span>\r\n\r\n<img class=\"aligncenter wp-image-24646\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/10/Screenshot-2020-11-03-at-11.57.12.png\" alt=\"\" width=\"342\" height=\"301\" />\r\n\r\n<b>Coxa</b><span style=\"font-weight: 400;\"> is a Latin word meaning hip or limb joint (koks-h)  </span>\r\n\r\n<span data-contrast=\"auto\"><strong>Coxa Vara:</strong> A decreased angle at the hip, potentially limiting abduction.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"><strong>Coxa Valga:</strong> An increased angle at the hip, potentially limiting adduction.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span style=\"font-weight: 400;\">Imagine you have a client who has been diagnosed as Coxa Valga….how might this alter your expectations when you write them a programme or train them in your facility?</span>\r\n\r\n<img class=\"aligncenter wp-image-24548\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/10/Screenshot-2020-10-26-at-19.30.48.png\" alt=\"\" width=\"315\" height=\"217\" />\r\n\r\n<b>Femoral</b><span style=\"font-weight: 400;\"> is </span><span style=\"font-weight: 400;\">related to the thigh or </span><b>femur. </b>\r\n\r\n<b>Version</b><span style=\"font-weight: 400;\"> or </span><span style=\"font-weight: 400;\">Vers is Latin for turned or to turn.</span>\r\n\r\n<b>Femoral Version</b><span style=\"font-weight: 400;\"> describes the rotation (of turn) of the femur in relation to the pelvis. </span>\r\n\r\n<span data-contrast=\"auto\"><strong>Femoral Anteversion:</strong> Medial rotation of the femur.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\"><strong>Femoral Retroversion:</strong> Lateral rotation of the femur.</span>\r\n\r\n<span style=\"font-weight: 400;\">Imagine you have a client who has been diagnosed as femoral anteversion….how might this alter your expectations when you write them a squat programme or train them in your facility?</span>\r\n\r\n&nbsp;\r\n\r\n<img class=\"aligncenter size-full wp-image-24549\" src=\"https://biomechanicseducation.com/wp-content/uploads/2020/10/Screenshot-2020-10-26-at-19.30.18.png\" alt=\"\" width=\"866\" height=\"408\" />\r\n\r\n&nbsp;\r\n\r\n<b><span data-contrast=\"auto\">Application in Training</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">Knowing these anatomical details helps explain why clients move differently. This knowledge is vital for designing effective training programs and assessing pelvic function.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h1>Learn more with our Pelvic &amp; Spine Biomechanics Online CPD Training <a href=\"https://biomechanicseducation.com/courses/online-cpd-courses/\">here</a>.</h1>\r\n<span class=\"TextRun SCXW264464150 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW264464150 BCX8\">Discover more with our Diploma in Biomechanics Coaching </span></span><a class=\"Hyperlink SCXW264464150 BCX8\" href=\"https://biomechanicseducation.com/courses/biomechanics/biomechanics-coach-course/\" target=\"_blank\" rel=\"noreferrer noopener\"><span class=\"TextRun Underlined SCXW264464150 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW264464150 BCX8\" data-ccp-charstyle=\"Hyperlink\">here</span></span></a><span class=\"EOP SCXW264464150 BCX8\" data-ccp-props=\"{&quot;134233117&quot;:false,&quot;134233118&quot;:false,&quot;201341983&quot;:0,&quot;335551550&quot;:1,&quot;335551620&quot;:1,&quot;335559685&quot;:0,&quot;335559737&quot;:0,&quot;335559738&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h2><b>References:</b></h2>\r\n<ul>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Benson, Emily. A Woman’s Pelvis Narrows as She Ages. 25 Apr. 2016, Science.org.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Cooperstein R, Hickey M. The Reliability of Palpating the Posterior Superior Iliac Spine: A Systematic Review. J Can Chiropr Assoc. 2016 Mar;60(1):36-46. PMID: 27069265; PMCID: PMC4807681.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Coxa Vara / Coxa Valga. Physiopedia, Physio-Pedia.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Delaere O, Dhem A. Prenatal Development of the Human Pelvis and Acetabulum. Acta Orthop Belg. 1999 Sep;65(3):255-60. PMID: 10546347.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">The Femur. TeachMeAnatomy, TeachMeAnatomy.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"3\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Rosenfeld, Jordan. 7 Essential Facts about the Pelvis. Mental Floss, 21 Sept. 2017, Mental Floss.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>','Pelvic (Hip) Biomechanics - Part 1 - The Bones of the Hip','','inherit','closed','closed','','24544-revision-v1','','','2024-10-09 11:56:18','2024-10-09 11:56:18','',24544,'https://biomechanicseducation.com/?p=41138',0,'revision','',0),(41139,3,'2024-10-09 11:57:30','2024-10-09 11:57:30','<h2>What Exactly Is Intrinsic Biomechanics?</h2>\r\n<span data-contrast=\"auto\">At Biomechanics Education, we often encounter questions about the type of biomechanics we specialise in. This blog aims to clarify this by defining key terms and concepts related to our field.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3>Definitions</h3>\r\n<span style=\"font-weight: 400;\">The study of the mechanical laws relating to the movement or structure of living organisms.</span>\r\n\r\n<strong><span class=\"TextRun SCXW255872933 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW255872933 BCX8\">Biomechanics:</span></span></strong><span class=\"LineBreakBlob BlobObject DragDrop SCXW255872933 BCX8\"><strong><span class=\"SCXW255872933 BCX8\"> </span></strong><br class=\"SCXW255872933 BCX8\" /></span><span class=\"TextRun SCXW255872933 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW255872933 BCX8\">The study of mechanical laws relating to the movement or structure of living organisms.</span></span><span class=\"EOP SCXW255872933 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<strong><span class=\"TextRun SCXW13749985 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW13749985 BCX8\">Extrinsic Biomechanics:</span></span></strong><span class=\"LineBreakBlob BlobObject DragDrop SCXW13749985 BCX8\"><strong><span class=\"SCXW13749985 BCX8\"> </span></strong><br class=\"SCXW13749985 BCX8\" /></span><span class=\"TextRun SCXW13749985 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW13749985 BCX8\">This involves analysing movement performance using advanced machinery like </span><span class=\"NormalTextRun SpellingErrorV2Themed SCXW13749985 BCX8\">isokinetics</span><span class=\"NormalTextRun SCXW13749985 BCX8\"> and kinematics to understand forces, loads, and levers. Practically, it includes observing and correcting client movements using verbal and visual cues.</span></span><span class=\"EOP SCXW13749985 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<img class=\"aligncenter wp-image-4110\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/01/ankleinvsupine.jpg\" alt=\"ankleinvsupine\" width=\"318\" height=\"270\" />\r\n\r\n&nbsp;\r\n\r\n<span style=\"font-weight: 400;\"><strong><span class=\"TextRun SCXW41082360 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW41082360 BCX8\">Intrinsic Biomechanics:</span></span></strong><span class=\"LineBreakBlob BlobObject DragDrop SCXW41082360 BCX8\"><br class=\"SCXW41082360 BCX8\" /></span><span class=\"TextRun SCXW41082360 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW41082360 BCX8\">This focuses on understanding the internal neuro-musculoskeletal system, which creates external movements. It examines what happens inside the body to produce the movements we see externally.</span></span></span><span style=\"font-weight: 400;\"><span class=\"EOP SCXW41082360 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></span><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\"><img class=\"aligncenter wp-image-4111\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/01/Picture1-1.png\" alt=\"picture1-1\" width=\"376\" height=\"270\" /></span></span>\r\n<h2>iMoveFreely® (IMF) Programme</h2>\r\n<span data-contrast=\"auto\">The iMoveFreely® programme is a system of low-intensity exercises designed to prepare the body for movement, reduce injury risk, and enhance performance. Initially exclusive to high-level athletes, it is now recognised as fundamental for anyone seeking to move more freely. The programme consists of three phases:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<h3><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\"><img class=\"wp-image-4114 aligncenter\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/01/IMG_3491-1024x768.jpg\" alt=\"img_3491\" width=\"354\" height=\"266\" /></span></span></h3>\r\n<h3><span style=\"text-decoration: underline;\">Preparation and Capacity</span></h3>\r\n<span data-contrast=\"auto\">This phase addresses the interconnectedness of muscles, joints, and nerves with techniques that:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<ul>\r\n 	<li><span data-contrast=\"auto\">Use specific muscle energy techniques to reduce spasms (based on Ribot-Ciscar and Jiri Dvorak’s research).</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Incorporate nerve mobilization techniques (based on David Butler’s work).</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Apply joint mobilisation techniques to improve movement.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<span style=\"font-weight: 400;\"><img class=\"aligncenter wp-image-4112\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/01/23279787_145150382772305_2188784676288593920_n.jpg\" alt=\"23279787_145150382772305_2188784676288593920_n\" width=\"297\" height=\"297\" /></span>\r\n\r\n<span data-contrast=\"auto\">The goal is to restore capacity around the pelvis, spine, and shoulders, ensuring they move freely and correctly.</span>\r\n<h2><span style=\"text-decoration: underline;\">Stability and Control</span></h2>\r\n<span data-contrast=\"auto\">Building on the first phase, this stage focuses on:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<ul>\r\n 	<li><span data-contrast=\"auto\">Aligning the spine and enhancing capacity.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li><span data-contrast=\"auto\">Reducing risk when performing core strength exercises.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<span data-contrast=\"auto\">Using a three-step approach based on research by Haines, McGill, Matthews, and Cholwewicki to stabilize and control the pelvis, spine, and shoulders.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span><span data-contrast=\"auto\">This phase prepares clients for more advanced movements, promoting overall stability and control.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\"><img class=\"aligncenter wp-image-4115\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/01/Romanian-Deadlifts-Training-The-Other-Half-Of-Your-Leg-header-v2-1024x576.jpg\" alt=\"romanian-deadlifts-training-the-other-half-of-your-leg-header-v2\" width=\"368\" height=\"207\" /></span></span>\r\n<h3><span style=\"text-decoration: underline;\"> Function &amp; Performance</span></h3>\r\n<span data-contrast=\"auto\">The final phase strengthens key areas like the pelvis, shoulders, knees, and feet. It involves:</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n<ul>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Assessing joint strength ratios.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Considering sport-specific movements and pre-orthotic conditioning.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n 	<li data-leveltext=\"\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">This phase aims to reduce injury risk and optimize performance.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ul>\r\n<h3><span style=\"text-decoration: underline;\"><span style=\"font-weight: 400;\"><img class=\"aligncenter wp-image-4116\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/01/olympic-lifting-2.jpg\" alt=\"olympic-lifting-2\" width=\"444\" height=\"283\" /></span></span></h3>\r\n<h2>Biomechanics Education Programmes</h2>\r\n<h3><span style=\"font-weight: 400;\">Biomechanics Coach™ (BC)</span></h3>\r\n<span style=\"font-weight: 400;\">This is an 6-8-month diploma with 4-6 days face to face, a 1hr practical assessment and home study, open to level 3 exercise professionals and above including therapists and coaches with an equivalent level of anatomy knowledge and exercise prescription skills. There are a total of 42 manual and visual assessments based on over 20yrs of research comparing them to isokinetic results for accuracy. BC’s are encouraged and reputed, to have a high level of inter-professional language skills giving them the ability to cross both exercise and therapy worlds while maintaining their professional scope of practice. </span>\r\n<h3><span style=\"font-weight: 400;\">Intrinsic Biomechanics Association (IBA)</span></h3>\r\n<span style=\"font-weight: 400;\">An organisation offering education, support, networking opportunities and encouragement of inter-professional relationships between exercise professionals, sports coaches, therapists, clinicians, podiatrists and any professional working one to one or in group exercise. It is also for those interested in learning and sharing anything that helps us all improve health, function and fitness while reducing injury risk in our clients. The IBA runs 6 annual Discovery Day workshops/webinars that are open to both members (free) and non-members who will pay a small access fee. </span>\r\n<h3><span style=\"font-weight: 400;\">Master Trainer (MT)</span></h3>\r\n<span style=\"font-weight: 400;\">An individual trained to deliver the intrinsic biomechanics education programmes through a licensed Education Provider. Open to BC’s demonstrating teaching and communication skills while pro-actively promoting intrinsic biomechanics education and skills. </span>\r\n<h2>Join Us</h2>\r\n<span data-contrast=\"auto\">Would you like to be part of this fast-growing, highly reputed group of practitioners contributing to improving movement, reducing discomfort, and lowering injury risk?</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">YES? </span><a href=\"https://biomechanicseducation.com/courses/cpd-courses/imovefreely/\"><span data-contrast=\"none\">CLICK HERE</span></a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>\r\n\r\n<span data-contrast=\"auto\">By joining, you\'ll gain access to a network of professionals and the latest biomechanics education to enhance your practice and client outcomes.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span>','What Exactly Is Intrinsic Biomechanics?','','inherit','closed','closed','','4106-revision-v1','','','2024-10-09 11:57:30','2024-10-09 11:57:30','',4106,'https://biomechanicseducation.com/?p=41139',0,'revision','',0),(41140,3,'2024-10-09 11:58:49','2024-10-09 11:58:49','<!-- wp:paragraph -->\r\n<p><b><span data-contrast=\"auto\">Why the Turkish Get-Up is Essential for Personal Trainers</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><span data-contrast=\"auto\">The Turkish Get-Up (TGU) is a versatile and effective exercise that should be a staple in any personal trainer\'s programming. Its ability to engage multiple joints and muscles across various planes of movement makes it incredibly efficient, providing comprehensive benefits from just one exercise.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><b><span data-contrast=\"auto\">Full-Body Engagement and Cardiovascular Benefits</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><span data-contrast=\"auto\">The TGU involves numerous joint actions and muscle groups, which can deliver a full-body workout. This exercise can be performed with different equipment, adding variety to your routine. It also offers cardiovascular benefits due to the continuous movement required to transition from lying on the floor to standing and back down again.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><b><span data-contrast=\"auto\">Expert Endorsements</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><span data-contrast=\"auto\">Renowned strength coach Dan John advocates for the TGU as a diagnostic tool. He uses a simple test where clients must get down on the floor and stand back up to identify mobility limitations and joint restrictions. This drill is fundamental to daily movement and reveals areas needing improvement before progressing to more dynamic exercises.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><b><span data-contrast=\"auto\">Practical Application: Getting Up and Down</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><span data-contrast=\"auto\">Practicing the TGU helps maintain and improve the essential ability to get up from the floor - a skill that can decline with age. This exercise is particularly valuable for older adults, helping prevent the fear and consequences of being unable to get up after a fall.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><b><span data-contrast=\"auto\">StrongFirst Kettlebell Workshop Insights</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><span data-contrast=\"auto\">The StrongFirst Kettlebell workshop, led by <a href=\"https://www.strongfirst.com/about/pavel-tsatsouline/\">Pavel Tsatsouline</a>, provides excellent technical training on the TGU. This programme emphasises proper technique and progressive learning, starting without weights and gradually adding load. Investing in quality education from reputable organisations like StrongFirst can significantly enhance your understanding and execution of the TGU.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p>I recommend you check out his books…</p>\r\n<p><!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph --></p>\r\n<p><a href=\"https://www.amazon.co.uk/Naked-Warrior-Pavel-Tsatsouline/dp/0938045555/ref=sr_1_1?keywords=Pavel+Tsatsouline&amp;qid=1556470624&amp;s=gateway&amp;sr=8-1\">The Naked Warrior</a></p>\r\n<p><!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph --></p>\r\n<p><a href=\"https://www.amazon.co.uk/Kettlebell-Simple-Sinister-Pavel-Tsatsouline-ebook/dp/B00GF2HP9G/ref=sr_1_2?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-2\">Kettlebell Simple &amp; Sinister</a></p>\r\n<p><!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph --></p>\r\n<p><a href=\"https://www.amazon.co.uk/Enter-Kettlebell-Strength-Secret-Supermen/dp/1942812132/ref=sr_1_3?keywords=Pavel+Tsatsouline&amp;qid=1556470651&amp;s=gateway&amp;sr=8-3 \" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"Enter The Kettlebell  (opens in a new tab)\">Enter The Kettlebell </a></p>\r\n<p><!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph --></p>\r\n<p>However, I must also make a very special mention 2 of my favourite mentors in the kettlebell, <strong>Troy Martin (TM Fitness) &amp; Stephen Aish (The mindset Coaching Academy) ,</strong> since they have also contributed a lot to my understanding of the use and variations of the kettlebell as an awesome training tool. </p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading {\"level\":4} --><!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading -->\r\n<h1><strong>How To Do A Turkish Get Up</strong></h1>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>The beauty of the TGU is that each part of the movement can be taught one move at a time, without a kettlebell to begin with, particularly if you are coaching a client or trying it for the first time.  Once you get going with the combination remember to hold each position for a moment prior to moving on so that you can feel the position and absorb the benefits of that position and that load, at each point.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph --><!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph --><!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading {\"level\":3} --><!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<ol>\r\n<li><span class=\"TextRun SCXW103513652 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW103513652 BCX8\"><strong>Starting Position:</strong> </span></span><span class=\"TextRun SCXW103513652 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW103513652 BCX8\">Lie on your side, knees bent, hips at 90 degrees, with the </span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW103513652 BCX8\">left hand</span><span class=\"NormalTextRun SCXW103513652 BCX8\"> palm </span><span class=\"NormalTextRun ContextualSpellingAndGrammarErrorV2Themed SCXW103513652 BCX8\">up holding</span><span class=\"NormalTextRun SCXW103513652 BCX8\"> the kettlebell.</span></span><span class=\"EOP SCXW103513652 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":13430} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13430\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-1.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong><span class=\"TextRun SCXW186635134 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW186635134 BCX8\">2. Roll to Back:</span></span></strong><span class=\"TextRun SCXW186635134 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW186635134 BCX8\"> Extend your left arm straight up with the kettlebell resting on the back of your hand. Bend your left knee, foot flat, and extend your right leg.</span></span><span class=\"EOP SCXW186635134 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":13431} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13431\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-2-Biomechanics-Education.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong><span class=\"TextRun SCXW81553435 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW81553435 BCX8\">3. Press and Roll:</span></span></strong><span class=\"TextRun SCXW81553435 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW81553435 BCX8\"> Press the left foot down, engage your trunk, press the kettlebell upwards, and roll onto your right elbow.</span></span><span class=\"EOP SCXW81553435 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":13432} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13432\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-3-Biomechanics-Education.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong><span class=\"TextRun SCXW119162220 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW119162220 BCX8\">4. Sit-Up:</span></span></strong><span class=\"TextRun SCXW119162220 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW119162220 BCX8\"> Lift onto your right hand, extending both arms with the kettlebell overhead.</span></span><span class=\"EOP SCXW119162220 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":13434} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13434\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-4-Biomechanics-Coach.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>5. </strong><span class=\"TextRun SCXW170957954 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW170957954 BCX8\"><strong>Kneel:</strong> </span></span><span class=\"TextRun SCXW170957954 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW170957954 BCX8\">Shift weight onto the left foot and right hand, moving your right leg to a kneeling position behind you.</span></span><span class=\"EOP SCXW170957954 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":13435} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13435\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Instruction-Biomechanics-Coach.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>6. <span class=\"TextRun SCXW229150756 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW229150756 BCX8\">Lunge: </span></span></strong><span class=\"TextRun SCXW229150756 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW229150756 BCX8\">Move to an upright kneeling position, keeping the kettlebell overhead.</span></span><span class=\"EOP SCXW229150756 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":13436} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13436\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Guide-Biomechanics-Education.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:image {\"id\":13437} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13437\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Turkish-Get-Up-Biomechanics-Education-Kneeling-lunge-position.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong><span class=\"TextRun SCXW158743961 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW158743961 BCX8\">7. Stand: </span></span><span class=\"TextRun SCXW158743961 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW158743961 BCX8\">Step your left foot forward and stand up, </span><span class=\"NormalTextRun SCXW158743961 BCX8\">maintaining</span><span class=\"NormalTextRun SCXW158743961 BCX8\"> the kettlebell overhead.</span></span><span class=\"EOP SCXW158743961 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></strong></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":13438} -->\r\n<figure class=\"wp-block-image\"><img class=\"wp-image-13438\" src=\"https://biomechanicseducation.com/wp-content/uploads/2019/05/Biomechanics-Education-Turkish-Get-Up-Stand.jpg\" alt=\"\" /></figure>\r\n<!-- /wp:image -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong><span class=\"TextRun SCXW200449709 BCX8\" lang=\"EN-US\" xml:lang=\"EN-US\" data-contrast=\"auto\"><span class=\"NormalTextRun SCXW200449709 BCX8\">Reversing the Movement</span></span><span class=\"EOP SCXW200449709 BCX8\" data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559685&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></strong></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>To repeat the movement in reverse it looks like this:</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<ol>\r\n<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Step Back:</span></b><span data-contrast=\"auto\"> Step the right leg back, kneeling down while keeping the kettlebell overhead.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n<li><b><span data-contrast=\"auto\">Flex and Sit:</span></b><span data-contrast=\"auto\"> Laterally flex to your right, place your right hand on the floor, and push hips back, keeping eyes on the kettlebell.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n<li data-leveltext=\"%1.\" data-font=\"\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:0,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769242&quot;:[65533,0],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;%1.&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">Transition:</span></b><span data-contrast=\"auto\"> Shift weight onto the left foot and right hand, moving the right leg forward to sit with the right leg extended.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n<li><b><span data-contrast=\"auto\">Lower: </span></b><span data-contrast=\"auto\">Brace your trunk, lower onto your right elbow, and control your descent back to the starting position.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></li>\r\n</ol>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong>The Switch or Halo </strong></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>To transition to the other side when using a KB literally drag the KB from the finishing position above, along the floor, in a halo over your head to the same position but on your right side.  </p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Repeat all the above on your right side!</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Repeat over and over for a great little cardio strength workout</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Then add more kilos… and repeat, repeat, repeat!</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph --><!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><b><span data-contrast=\"auto\">Benefits for Personal Trainers</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><span data-contrast=\"auto\">The TGU is not just a strength and conditioning tool but also a movement enhancer, especially beneficial for older adults. It improves the ability to get up from the floor, potentially reducing injury risk and increasing confidence. This exercise is suitable for clients of all ages and fitness levels, making it a valuable addition to any training program.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><b><span data-contrast=\"auto\">Enhance Your Training Skills</span></b><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<p><span data-contrast=\"auto\">Want to reduce your clients\' risk of injury and help them achieve better results? Learn more about our Biomechanics Coach Diploma, now including a Level 4 Low Back Pain Qualification, to become an even more effective personal trainer. Click </span><a href=\"https://biomechanicseducation.com/courses/biomechanics/biomechanics-coach-course/\"><span data-contrast=\"none\">here</span></a><span data-contrast=\"auto\"> to find out more.</span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:279}\"> </span></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>&nbsp;</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:separator --><hr class=\"wp-block-separator\" /><!-- /wp:separator -->\r\n\r\n<!-- wp:heading -->\r\n<h2>Would You Like To Be Able To Reduce Your Clients Risk Of Injury &amp; Help Them Get Even Better Results?</h2>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>Contact: <a href=\"mailto:info@biomechanicseducation.com\">info@biomechanicseducation.com</a></p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:image {\"id\":7922,\"align\":\"center\",\"linkDestination\":\"custom\"} -->\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img class=\"alignnone wp-image-7922\" src=\"https://www.biomechanicseducation.com/wp-content/uploads/2018/07/Biomechanics-Coaching-courses-UK-1024x576.jpg\" alt=\"\" width=\"1024\" height=\"576\" /></figure>\r\n</div>\r\n<!-- /wp:image -->','Why The Turkish Get Up Is Valuable To A Personal Trainer’s Programming','','inherit','closed','closed','','13299-revision-v1','','','2024-10-09 11:58:49','2024-10-09 11:58:49','',13299,'https://biomechanicseducation.com/?p=41140',0,'revision','',0),(41141,3,'2024-10-09 12:42:42','2024-10-09 12:42:42','<!-- wp:heading -->\r\n<h2 class=\"wp-block-heading\">Who we are</h2>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>Our website address is: https://biomechanicseducation.com.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading -->\r\n<h2 class=\"wp-block-heading\">Comments</h2>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>When visitors leave comments on the site we collect the data shown in the comments form, and also the visitor’s IP address and browser user agent string to help spam detection.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>An anonymized string created from your email address (also called a hash) may be provided to the Gravatar service to see if you are using it. The Gravatar service privacy policy is available here: https://automattic.com/privacy/. After approval of your comment, your profile picture is visible to the public in the context of your comment.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading -->\r\n<h2 class=\"wp-block-heading\">Media</h2>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you upload images to the website, you should avoid uploading images with embedded location data (EXIF GPS) included. Visitors to the website can download and extract any location data from images on the website.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading -->\r\n<h2 class=\"wp-block-heading\">Cookies</h2>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you leave a comment on our site you may opt-in to saving your name, email address and website in cookies. These are for your convenience so that you do not have to fill in your details again when you leave another comment. These cookies will last for one year.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>If you visit our login page, we will set a temporary cookie to determine if your browser accepts cookies. This cookie contains no personal data and is discarded when you close your browser.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>When you log in, we will also set up several cookies to save your login information and your screen display choices. Login cookies last for two days, and screen options cookies last for a year. If you select \"Remember Me\", your login will persist for two weeks. If you log out of your account, the login cookies will be removed.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>If you edit or publish an article, an additional cookie will be saved in your browser. This cookie includes no personal data and simply indicates the post ID of the article you just edited. It expires after 1 day.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading -->\r\n<h2 class=\"wp-block-heading\">Embedded content from other websites</h2>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>Articles on this site may include embedded content (e.g. videos, images, articles, etc.). 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This is so we can recognize and approve any follow-up comments automatically instead of holding them in a moderation queue.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:paragraph -->\r\n<p>For users that register on our website (if any), we also store the personal information they provide in their user profile. All users can see, edit, or delete their personal information at any time (except they cannot change their username). Website administrators can also see and edit that information.</p>\r\n<!-- /wp:paragraph -->\r\n\r\n<!-- wp:heading -->\r\n<h2 class=\"wp-block-heading\">What rights you have over your data</h2>\r\n<!-- /wp:heading -->\r\n\r\n<!-- wp:paragraph -->\r\n<p><strong class=\"privacy-policy-tutorial\">Suggested text: </strong>If you have an account on this site, or have left comments, you can request to receive an exported file of the personal data we hold about you, including any data you have provided to us. You can also request that we erase any personal data we hold about you. 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