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Alex Effer
เข้าร่วมเมื่อ 5 เม.ย. 2021
Welcome to the Resilient Rehab TH-cam channel, where we explore the intersection of biomechanics, movement, and business. My channel is dedicated to providing valuable and informative content to help individuals and businesses improve their performance and movement! I will provide educational videos, tutorials, and case studies that explore the latest research and trends in the movement and rehabilitation space. My goal is to help our viewers understand the intricacies of how the body moves and how to improve it, and also how this relates to business and accelerating results with clients. I believe that by understanding the mechanics of movement, we can help individuals and businesses optimize their performance, whether it's in the gym, the office, or on the field. We will help you uncover the key principles of biomechanics, such as how to improve posture, reduce pain, and increase mobility and strength.
How to FIX Rounded Shoulders Fast: The Ultimate Posture Solution
Rounded shoulders are a common postural position that many people have as a way to compensate in one way or another.
In this video I break down the underlying mechanics, why it happens and principles to improve it!
0:00 Mechanics of Rounded Shoulders
5:18 Assessment Compensations
6:36 Exercise 1
In this video I break down the underlying mechanics, why it happens and principles to improve it!
0:00 Mechanics of Rounded Shoulders
5:18 Assessment Compensations
6:36 Exercise 1
มุมมอง: 18
วีดีโอ
Fix Your Stiff Spine: Thoracic Rotation Exercises That Actually Work!
มุมมอง 811วันที่ผ่านมา
In this video I breakdown the underlying mechanics of how thoracic rotation actually works so that we can find exercises that get results. 0:00 Introduction 0:22 Mechanics of Thoracic Rotation 3:34 Obliques Role on Rotation 5:37 Serratus Anterior Function 6:41 How To Assess 8:03 Exercise 1 10:01 Exercise 2 11:45 EVOLVE Biomechanics Mentorship Learn my assessment methodology with my EVOLVE Biome...
What Is A Rib Flare? Fix It Fast and Overcome the Limitations!
มุมมอง 115วันที่ผ่านมา
What Is A Rib Flare? Fix It Fast and Overcome the Limitations!
The Ultimate Guide to Fixing Rib Flare for Good!
มุมมอง 2K2 วันที่ผ่านมา
The Ultimate Guide to Fixing Rib Flare for Good!
How to Fix A Rib Flare in 10 Minutes - Fast & Effective!
มุมมอง 87514 วันที่ผ่านมา
How to Fix A Rib Flare in 10 Minutes - Fast & Effective!
Why Your Posture Matters More Than You Think
มุมมอง 16721 วันที่ผ่านมา
Why Your Posture Matters More Than You Think
How To Perform The Side Lying Hip Extension Test
มุมมอง 128หลายเดือนก่อน
How To Perform The Side Lying Hip Extension Test
The Truth About Hip Internal Rotation: How To Loosen Your Hips With Exercises That Actually Work!
มุมมอง 4Kหลายเดือนก่อน
The Truth About Hip Internal Rotation: How To Loosen Your Hips With Exercises That Actually Work!
Don't Make This Mistake When Extending Your Hip!
มุมมอง 1.5Kหลายเดือนก่อน
Don't Make This Mistake When Extending Your Hip!
How To Improve Hip Extension For Better Posture & Training!
มุมมอง 600หลายเดือนก่อน
How To Improve Hip Extension For Better Posture & Training!
How To Pick The Right Exercises- An Alternative Perspective
มุมมอง 5842 หลายเดือนก่อน
How To Pick The Right Exercises- An Alternative Perspective
Everything You Need To Know About Gait! #gaittraining #anklemobility #hipmobility
มุมมอง 3612 หลายเดือนก่อน
Everything You Need To Know About Gait! #gaittraining #anklemobility #hipmobility
Unlock Mobility and Range of Motion with These 3 Game-Changing Exercises
มุมมอง 1.6K3 หลายเดือนก่อน
Unlock Mobility and Range of Motion with These 3 Game-Changing Exercises
EVOLVE Biomechanics Mentorship Week 5 Sneak Peak
มุมมอง 5628 หลายเดือนก่อน
EVOLVE Biomechanics Mentorship Week 5 Sneak Peak
Resilient Programming Principles - EVOLVE Lecture Clip
มุมมอง 2929 หลายเดือนก่อน
Resilient Programming Principles - EVOLVE Lecture Clip
Principles of Gait: EVOLVE Lecture Week 1 (Module #2 of 6)
มุมมอง 7239 หลายเดือนก่อน
Principles of Gait: EVOLVE Lecture Week 1 (Module #2 of 6)
What if you have both rib flare and compressed sternum? What do you go after first?
@@rccola1189 great question! Often times I will pick exercises that will go after both simultaneously. But likely emphasize opening the chest and lower ribcage first
Amazing video again - Would it be of any use to add a resistance band pulling the working leg out so you have to activate inner thighs to resist it? Also, we do reps, or can it be usefull to hold the position to stretch/open up the back side?
Thank you! You could definitely do that, as long as you keep your knee in-between your second and 4th toe. I will get people to do reps but use a tempo method where they hold the bottom. so 2 seconds down, 2 seconds hold 1 second up.
The problem with these exercises is, that you either need to go to a fitness center or have these machines at home, which most of us don't 🤷 It would have been nice with a home training version.
That is true. A lot of these are filmed in the gym however, some of these exercises are reproducible!
Constant state of falling over is efficient for running and skiing though.
@@m.bird. gravity is applied differently in skiing. Also you’re always keeping your knees unlocked which reduces glute tension
how to connect this posture of the lower body with the upper body correctly?
TH-cam❤
Thanks for the explanation. More exercises to fix duck foot? Split squats with contralateral load while keeping a slight hinge?
Hi Alex. How do we get an in-person assessment done with you?
@@veen2119 I don’t offer in-person assessments. Can do virtually if you’d like
👍👍
@@Pedro-ol1fr 🙏🙏
So it seems as if you made this video for me. Actually I have a question. So I'm currently working with a PT on this issues. I have vastus lateralis tendonitis, pain in this exact area that you speak of in the video. Initially we thought it was it band issues but have narrowed it down to this. So my pt only really knows strain counter strain techniques which have not done anything for this. I have also tried doing isometrics and glute med strengthening but I understand the short sightedness of all that when it's probably a dysfunction. I have worked with a PRI practitioner in the past so I understand these issues are much more nuanced. So here is my question (finally): If it is a lack of internal hip rotation issue, can the Sartorius also play a part in faking the internal rotation as well? I have to continue to release the sartorius because of pain at the pes ansirine, also sometimes a release of my medial hamstring needs to be done. Thanks for any answer. I'm sure this is not an easy thing to even answer without actually evaluating my situation but direction or advice would be appreciated.
Alternative for cable exercise?
@@jayadevnani8522 you can use a band
Wow
Anything about: In my left hip, seems like the glute medius is hyper active, TFL also and probably also piriformis which I don't know how to feel. While the glute max seems to not activate as much. Is this a common condition? Any ideas on what I could do? Often exercises such as step ups / split squats - give good results and often flare my hip up. Thanks btw for all this videos and work you are doing.
Thank you so much for your support! If you saw my video on the Impingement case study, those exercises would work very well with tthe strider exercises performed with the left leg. Of course I haven't assessed you so I can't know for sure
Hi Alex, is the side you are focusing on the same across all exercices show here ? I would guess 1A : create space on the left side ? (I saw you demonstrating something similar but with the cable pulling you up and you had to pull the cable down on the side of the straight leg -> is there a subtle difference here ?) 1C : accept force on the left side ? 1B : produce force on the right side ? I changed the order from A, C to B as it seems better this way but I might be missing something there.
Someone was trained by PRI...
@@mmayojr just understanding how movement happens and how to position people to get the right movements. I don’t chalk myself as part of one system
@resilientrehab Glad to hear that, because PRI definitely has blinders on and can be limited at times. Great concept when it works but when it doesn't then people can get stuck.
@ couldn’t agree more 💪
Thank you for this video l recently been noticing my rib flare and this is quite helpful!
@@millan928 I’m glad you found it helpful!
Some join army some make great footballers
What is a rib flare??
@@stevefrench3397 great question, I have a longer video explaining the concept of a rib flare. Essentially think the lower ribcage is opening. Take a big breathe in, and don’t breathe out. Your ribs opening like that and staying open would be another way to picture it
Thnx for the video, how did you learn all this ?
Appreciate that! Years and years of experience, studying and applying 💪 I teach all of my principles in my course and Mentorship!
Thanks for the insightful content.
@@hamidman6974 my pleasure!!
Is it ok to activate 6pack abs to counteract the rib flare? I heard other saying something like 6abs should be chill and obliques etc should activate. But my 6pack abs are overactive, easily activate on those exercises or when fully breath out.
@@hamidman6974 a rib flare in my opinion is associated with some degree of rectus tension so I’d go after obliques more for sure. I have another rib flare video coming in the coming weeks which will explain more !
Do dead bugs help to reduce the flair?
@@TheEgoLifter they can but I would also be aware that they may crunch which is not what we want
Awesome video Alex! This was great. One thing I notice in the side lying variations is a lot of TFL. I feel like I struggle with some anterior pelvic floor tension, femur in IR, and that makes it hard to get that on the wall in that extended position. Just something I've noticed and why I struggle with this position (and something I notice in hypermobile folk). Wasn't sure if you had an alternative, or maybe an idea for a future video on more mobile bodies :)
Best explanation that I have seen in the many years of trying to fix my hip issues. Thank you! ♥️😇♥️
@@reneedebruin6236 wow thank you so much!! I am so glad it was helpful! Tons more info coming! Feel free to share with anyone who you think may find it helpful!
Please make a video about APT!
@@ozanselcuk1055 coming soon :)
You said mark down the end range of motion, how do we go about ‘marking’ it?
@@Rahoulnair write it down so you know where you ended up💪
@ got it, thanks
With the second movement, you are creating that hip IR when you step down?
Yes exactly!
I have a question Alex, how can we train hip extension instead of back extension ? in my instance, my hip internal rotation rom is good, i can hinge fine, but my hip ER rom is more limited and my hip extension is bad.
@@davidpatrik4142 great question! I have a full video on it if you check out my longer form videos. I would say that although you may be testing with decent hip internal rotation, it could be coming from your pelvis hiking or rolling away from that side. Hip extension and IR should line up
@@resilientrehab OK thankyou I'll check it out.
@@davidpatrik4142 💪💪
Can’t see the back foot in the video
The writing does cover it a bit but I describe what is happening
I love yr content Can u get yr insta ?
Split squats always hurt my back knee
@@johanesterhuizen1842 check out my post on hip extension, it’ll explain why you’re feeling that
quality stuff, please Upload some more
@@wadi3un much more to come!
Amazing content, as a practitioner this is so helpful. Please give us more amazing content like this!
I am so glad you're enjoying it! Tons more content to come! I also send out a newsletter every week with more content! If you're interested, the Resilient Reader is completely free and loaded with great content! www.resilientedu.com/resilient-reader
Yeah so what’s the solution
This is a clip from a longer video where I outline 3 exercises to improve her hip impingement
I love this video! You have clearly explained internal rotation really well. I always just thought of it as a femur internal rotation but it's also so much about the pelvis itself.
@@gt1cm2 really appreciate your kind words! Happy it was helpful! I do believe a lot of people forget about the pelvis and how it can influence the hip!
Wow
@@denisethor hope you found it helpful!
This video was fantastic. Very clear and I concise and i appreciated the little summary at the end.
@@Natalieboonelove thank you so much! I’m glad you enjoyed it! Much more to come 🙌
Awesome breakdown! Loving the long form videos
@@ericafriedmanwellness thank you! I appreciate your support! Long overdue!
Hey Alex. I found your profile on instagram and really resonate with your teachings. Do you have any practitioners in South Africa who have completed your program, and if not, what would you recommend I do?
Can you do a full video on hip impingement? Ive been strugglimg to feel my right adductor stretch in a butterfly position. I just feel a bone on bone pain
Love these long form videos! Very informative
Would love one on restoring foot pronation, guessing a lot of this will help though
@@EvolveSC2024 thank you! I’m glad you’re enjoying it!
@@EvolveSC2024 can definitely do that !
One of my clients also had lack of vmo strength as one of the underlying reasons for the externally rotated hip
I meant to say that when go to the websites it shows an error message and does load the websites.
Yes I just caught that! Thank you for letting me know. It should all be connected now
Where are you located? Also, I’ve tried to go to both websites you have posted and show a error messages, what’s up?
Other similar exercises? I don't have a sled :((
@@hamidman6974 you can use a cable as well!
Awesome content Alex. Wondering, could you do a video on ways to expand anterior chest wall on one side - maybe with some option if we don't have a cable machine
@@davidpatrik4142 thank you so much for your support! I sure can!
Super useful! Would love to see a video with the top 1-2 exercise you use with clients to achieve this (with cues!!) Do you have any existing content on this? :)
Yes I do! My most recent longer video is about hip extension so those have some great strategies!
th-cam.com/video/Eipw-GZFLuQ/w-d-xo.html
What if it's only one foot like that causing weak glute and decreased extension?? And a higher right pelvis and overactive ql??
Nice one - would you say it can help improve hip IR? For some reason I feel much better staying on one leg, instead of 2 legs. Like step ups, step downs feel easier than split squats.
@@hamidman6974 it’s likely that you’re having a hard time with hip extension. Check out my longer video on hip extension and it’ll make sense why
The question is: which exercises improve MORE hip IR ,, it’s all about biomechanics and logic,,,in the left picture, right foot is up and he is pulling from left to right, he has to stabilize his right foot ( big toe and heel down)left knee is slightly bent that means not so much pressure on it ,, his back doesn’t twist, remains straight ,,,, his adductors have to work more to stabilize his body….. sorry my English is not so good 🫢🫢🫢and I didn’t have enough time to explain it properly