Thank you for this video. I was waiting for this! I was dancing classical ballet for 30 years and always struggling with my “en dehors”. Good ballet teachers usually know about these limitations and guide you through it, but all these training videos on TH-cam make you believe everything is possible - instead: it is not!
Outstanding explanation. This is the best of the best on youtube and it is also encouraging to know that we are not equal which gives us freedom to experiment with a different body position instead of trying to match 100% the pose shown in tutorials
Hope this inspires others to take ownership over their practice and individual alignment, which nobody else will understand better than you! As someone with an asymmetrical pelvis (and x-rays to prove it), I have to externally rotate the hip in all straight leg forward folds, on one leg only. Took lots of exploration, trial and error to become confident enough to ignore what other teachers were saying or tell them not to adjust me. Am happily hip injury free now going on 24 years of practice and 15 teaching Ashtanga Vinyasa yoga (a meditative style that has as many brilliant teachers as it does dogmatic misinformed ones)... This was one of the best videos I've seen on body alignment. Bless.
thank you so much Michael for sharing your experience, especially in ashtanga yoga at least the way I experienced it there as a strong focus on the outside alignment. It’s good that you tell people not to adjust you, especially if you have asymmetrical hips good for you. Keep on practicing and have a good one.
Great video and explanation. So many people think that it's all muscle tightness that limits range of motion. I learned years ago that I have valgus hips and need to abduct my legs in order to get more hip flexion.
this is me! i have never been able to floor sit comfortably, even as a child...this is a great visual explanation and helps me to understand what might be going on with my body .
Guess you don't need to try then. If I'm at the gym, most people stretch zero. Some people stretch 5 min. The flexy people are there 15 to 30 min. Some people aren't even going to the gym or stretching. It doesn't take a ton of time to maximize your limited potential. But if you want to be a victim, then be weak and stiff.
@@AnatomyLabI understand that sometimes although you can't do things due to the bone structure (i.e. limitations from anterior pelvic tilt, or pelvis lateralization), strengthening some muscles and stretching others can change this position improving it. While other things like having a small acetabulum cannot be changed.
Bone joins can be dramatically shaped through flexion and extension. With 54 I am able to do movements that I could never do as a child because I was taught it was genetically determined. Bones are not rigid. They can be shaped more than what we think
That explains why people seemingly more out of shape and overweight than me could easily flex hips sitting on floor and bend right down easily while I struggled. Thanks, makes sense
Nice video. I have femoral retroversion which allows for excessive external rotation and virtually zero internal rotation. I am very limited in any movement that involves internal rotation such as forward folds. This is due to bone structure, not muscle flexibility.
first of all great animations, secondly can you please make a video of the front/behind neck upper press animation? how arm width(wider/narrower than shoulders) and rotation affects muscle activation
thank you, honestly this is not on my radar right now, simply because I don’t know enough about this topic! maybe in the future! thanks for you input I do appreciate it!
Man, this is wonderful. I’m a bit upset because I think my bone structure limits me. Been doing yoga consistently for 2 years now and still can’t stretch super far in some poses. But I guess that’s alright. At least I’m still able to have some good mobility
As a yoga teacher, I would add that yoga is not about achieving a perfect pose, but it is about finding peace in the pose, lengthening the breath and not judging. Otherwise, it's a gym class. Nothing wrong with that, just not yoga.
So how can I tell if it's lack of practice or just bone structure? I guess I need to practice hamstring flexibility and if I get to the point in which I don't feel stretch anymore and I still go further to touch my toes, then it's bone structure? I still feel my hamstring stretching when I practice flexibility. We need more information here. Thanks for sharing!
my video was stack at -Max Abduction - video picture, but the audio went on, and was extremely interesting and important for me. Its a pity I couldn't see any of 3d or simply in drawings of what you were explaining to us... please add this, I would gladly whatch it again after you did.❤
@@AnatomyLab yes you are right the second time i was not using my vpn app whatching it, and there weren't any problems! thank you very much it is very useful!
This video was Amazing! Graphics are so helpful. Best yoga teacher treating I ever took was with Paul Grilley who covered this kind of stuff and showed us real human bones to explain. This is so helpful and I'm excited to show yoga students so they can better understand how and why variations specific to them are helpful.
Iyengar yoga teachers, most of them, are anatomy experts and incorporate it into every class. And hello Paul Grilley and your excellent anatomy training.
I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
i m not a doctor so i can just guess. your tendonitis seems to be stemming from another cause,.. have you ever tried something else than physio? diet or just got like your bloodwork done,.. just saying if physio doesnt help you should change the therapy, because usually if physio is the right treatment it does work,..
@@AnatomyLab thanks for the advice. I love your channel! My PT explained that with hypermobility my tendons are soft and stretchy and don’t hold the joints in place very well. My pelvis can easily get out of alignment in a number of ways but typically the SI joint twists or the femurs slip forward. With PT I have strengthened the supporting muscles. But I get overuse injuries in tendons very frequently. Right now, I’m dealing with a very stubborn glute medius tendinitis that would’ve probably resolved by now but I have Re injured it several times. I’m a bit frustrated with myself. Anyway, the point is, I guess I can understand why some people want to be more flexible. But be careful what you wish for lol! There’s such a thing as having too much of a good thing.
I do not know if you answer questions, but if you do I have one. I was rather flexible when I was young (30). But now (60) when I bend forward, legs together, knees bent and together, feet slighly appart, very soon I feel a pain in my hips as if there was a physical obstacle that prevented me from bending forward right in the hip joint. My question is, whether this pain is due to a real obstacle (like cartilage) or is it my tight hamstrings causing great pressure on my otherwise painfree hipjoints when compressing that area? The same problem prevents me from squating deeply. I have had some success with exercises (like happy baby) but it goes very slow or seamingly not at all and I do not know if I should press forward (even if it hurts some) or it is just something I should accept. Since I could bend forward earlier it can not be my bone structure or so I think.
I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations. regarding the time frame: usually people don’t stay long enough in the positions to really have a lasting Effect. To really teach the muscles, the fascia institute in Germany (around Mr schleipp) And surrounding Fascia They found out a time frame of about two minutes in one position is necessary to have a lasting effect. And if you think about it, it really makes sense. The body always adjust the things we do the most The longest that’s what the body adjust to. So for most people spending 30 seconds In a position is not gonna do much to the the flexibility,..I know it’s not what most wanna hear But still, it seems more than logical and yes, it takes time and effort,..Hope this helps
@@AnatomyLab Great, thank you. In short, you do not think it is some physical obstruction and if I work on in, preferebly for longer than those 2 minutes, I should be able to slowly overcome the problem in time. But why does it hur in the hip, not the muscle. Or are you suggesting it is not the hip bone at all but the fascia that hurts?
@@florianbaumgarten5995 honestly I can’t suggest anything, because you’re not in front of me and I can touch you and keep asking you questions while you make certain movements. so if you wanna be sure, see your physiotherapist because you’re right, you shouldn’t feel pain in your hip. Bone compression isn’t usually painful. It just is a a bony cartilage stop that doesn’t hurt just like extending your elbow all the way. I’m sorry, but anything else I will tell you it would just be negligent. Just have yourself checked out by someone in person that’s always the way to go. I hope this helps you..
@@AnatomyLab OK. I went to a physiotherapist some years ago and he could not answer if there may exist any physical obstacles. Maybe he was no good. Thank you. My current theory is that the tendrons and bands surrounding the hip joint have become to tight for some reason (a decade of too little streching and maybe some overload in lifting heavy stuff at work) and now they are unwilling to give way for free movement in fear of getting hurt or something.
@@florianbaumgarten5995 sure just see someone and if this is not possible financially just try to stretch for a while and see if you loosen up again usually people respond pretty well to regular practice. Have a good Florian. are you from Germany by any chance Austria just because of the surname?
Fascinating. And very cool animation of muscles and bones. I have been dealing with bulging discs for the past 12 years (after successful L5-S1 discectomy). But my most recent event was a shocker. My physical therapist (PT) thought it was SI joint sprain from right side hip rotation. After 6 weeks and still only 80% resolved, it failing avery test for SI joint problem and she's starting to think facet joint problem. I just can't quite picture the motion of this really complex looking joint. I'd love to see some animation of the facet joints to better understand the types of movements that could cause problems, and then the types of exercises that would help to stabilize this joint. What tool are you using to produce these anatomical animations?
OK, that’s quite a lot in there the program I’m using is called blender 3-D software. Regarding your physical challenges, It’s hard to say something of substance, Because I simply don’t have you in front of me, I don’t know anything about you. The only advice I can give you is if you’re approach via working on joints doesn’t work change your approach. Look at your muscle tissues, digestive system, and so forth but again I don’t know what you doing and what you’ve been trying so far. I wish you all the best and a speedy recovery.
@@AnatomyLab Thanks for that info. Sorry, I wasn't asking for diagnostic assistance for just my issue. I just think that the facet joints are the most complicated joints in our bodies. I think everyone over 50 yo would find it fascinating to see the facet joints in detail. I know about Blender (I use GIMP and Sketchup quite a bit)... I need to take a more serious look at Blender.
Wow! Great animations and explanations! Wish I'd known this years ago!!! So could we all still achieve similar results by adapting our positions for say forward bends, front and side splits regardless of our structure type??
This is very unfortunate for me, I have been training Muay Thai for six years and I have never been able to hit a medium kick well, while I have never been able to do high kicks due to lack of range of motion. This video showed me that.
I was just thinking of this kind of stuff yesterday. I was thinking about how my sister’s body proportions being so different than mine, and was wondering if that’s why she doesn’t have the same difficulties I do. I feel like literally everything is easier for her. I also just realized recently that I have very crooked hips, so I know it’s not all due to my bone structure. It still makes me wonder, though, if her type of bone structure makes it less likely for her to have uneven hips and mine makes it more likely to happen.
I totally get how easy it is to compare, but as they say, “comparison can be the thief of joy.” Your sister’s bone structure might make things different for her, but every body is unique, and that’s okay. Factors like muscle imbalances and posture can also impact things like uneven hips. If you’re feeling discomfort, it could be worth checking in with a professional. Thanks for sharing and have a good one!
This is a fantastic video but it shouldn’t be an excuse to quit. All my life criss cross apple sauce was uncomfortable even when I was a little kid. I am middle aged now but I have dedicated the last two years to stretching and strengthening my muscles in deep ranges of motion. I can do criss cross apple sauce now without pain but my knees are more high up than the average person.
awesome! congrats to your progress! no it’s not an excuse, first you gotta reach your limits through stretching, some people didn’t get that part,.. have a good one!
I'm curious if bone structure can also affect clothing size. I have a large pelvic structure. At 112 lbs and 5 foot 5.5 inches I still wear a size 4. A lot of people I know at that weight and similar height wear a size 0 or 2. I am also very active with dance/ballet, cycling, swimming, weight lifting etc. I am often frustrated with my large pelvis as a dancer. I was told many years ago by a ballet instructor that I had the wrong body type for a ballet dancer. I ended up quitting dance at age 20 after dancing rigorously my teen years. I came back to it recreationally in my 40s. I can do splits easily front/back but not sides as I lack the turnout necessary for that. I've also suffered with body dysmorphia for years. I see myself as way bigger despite measurements and despite what others tell me. I always think there is something wrong with me for having to get down to less than 100 lbs before I could fit into a size 0, while I have friends who fit into it at 130 lbs.
I guess if you have a wider pelvis your size will probably be bigger, but I m not an expert on this! just enjoy dancin and don’t worry about your size,..
Excellent video. Thank you so much. I practice martial arts and would like to see a video on side movement of the feamer and hip relative to each other as in what is called a side kick .
In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations
4:41 тот самый момент, когда я так делаю, то мне больно возле колен(если мои колени держать)почему то, а спина не дает наклонится... Теперь я не знаю, что мне мешает, спина или колени(спина уходит назад, когда я прямые колени делаю, а наклонится не могу, а когда согнуты колени, спину могу наклонять) 5:36 там угол 30° вроде, а я когда проверяю на 90°, у меня при этом обе ноги это сделали, но мне либо придется наклонится на бок, либо согнуть колени. Когда я была на физре, я ложила ноги как и все, а училка назвала нас деревянными(типо завидует, либо она имеет гибкость), я пытаюсь руками дотронутся до пола, но нифига, если обе колени согнуть, то могу дотянутся пальцами
In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
@@AnatomyLab i’m actually able to completely put my legs down with my back against a wall so i don’t think it’s my bone structure / compression of bones, but without the wall, i’m unable to actively use my glutes / legs to bring it down, and when i have a flat/straight back, i somehow feel it in my mid back instead… do you know what might be happening?
I am suffering from knock knee (knee valgus). Before 2 years , i wore a small shoe which caused me flat feet and knock knee. After 1 year i got to know i have a knock knee. Then i tried to correct and corected it. My knees were getting better almost ok. Then i got flat feet. This year i went to a orthopaedic doctor he said its normal gave me arch support to wear.It got ok after that I started stretching for my upper body then one day when i woke up in the morning suddenly felt i got my Lower back arch and then i got apt. I also cycle regularly. I couldnt believe at first but When I tried to relieve my posas today i felt my butt coming down while my tailbone is going up earlier it was opposite my tailbone was under my hip. also i feel my tailbone while lying hurts too much. I can't study sit properly. Walk in a weird way. People stare at me. I can't balance properly feel my hips are coming out of place. Also got ankle dorsiflexction. I don't understand what i am suffering from attempted suicide 2-3 times but failed at last moment
I know it can be bitter pill to shallow.. but once you accept your individual limitations you can learn to get best out of it. plus you know it’s not an effort thing an you waste years to chase a goal you just can t reach,..
Maan iv been trying to stretch consistently since am doing calisthenics it requires hip strength and all that i couldnt perform l sits since my leg would shake during extension so i jad started streching twice a day yet noticed minimal changes honestly it s very frustrating but il stick to it until i get flexible 😤💪🏻
I can only tell you what Helped me ultimately, but as I said before everybody’s different, but Here we go; Take at least one hour, Preferably at night and you haven’t had a hard day of practice, because if you already tired, you won’t feel if you strain yourself. stretch And stay at least two minutes in a position. You don’t have to Stress yourself to get deeper into position so Your body will let go deeper by itself With time. Make sure you don’t feel any pain in your joints or surrounding your joints. You wanna feel it in your muscle bellies that’s were you wanna to stretch. you Don’t wanna strain your ligaments they’re not supposed to be elongated. find a Ballet dancer Or a good yin yoga teacher for example, I can actually see you in person and give you Advice tailored specific to your needs. That’s probably the best I can give you hope it helps,..
@@AnatomyLab ohh wow thanks a lot for giving me your time il surely follow and incorporate this into my daily routine plus I live in India people out here suffering with poverty ain't no way ima get a ballet teacher here lol 😂 have a great day 🙌🏻
you will experience a bone stop before other do. so for your body you can bend forward completely, compared to someone with different more advantageous hips, spine and so forth no,. hope that makes sense
I have to repeat myself. It really depends who you compare yourself to. most people will not be able to lay their stomach on the floor like some other people can. first of all have they don’t have hips for it, or the spine, or they just not as flexible in terms of their muscle composition. Not everyone will be able to do splits and deep back bends and so forth. But I cannot answer this question for you as a person, because I don’t have you in front of me and I cannot test you. I hope you understand I can only give general perspective. Everything else would be crystal ball reading. if you really want to find out go to osteopath, physical therapist dance teacher they probably are able to test your joints and you will find out what your final range of motion can be. I just wanna add that in most cases you can do a lot with stretching. Don’t under estimate how much you can do with regular stretching. We are talking in this video about the absolute limit so usually it takes a while to get there so keep practicing and remember if you feel up stop that’s your limit, but you can still adjust your positions to get deeper stretches.
@@AnatomyLab thanks for taking your time to explain and I have a better understanding now and I hope with practice i achieve my highest Range of motion will definitely learn a lot from your channel 💯
I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
Hey can you please help me i want to get my front split but after lots of tries i cant. when i go in split position my one leg keep bending like if i straight my front leg my back leg bend and vice versa plus when i do hamstring stretches like forward bend etc my lower back hurts for days i dont know if it is because of my bone structure or my hamstring are too much tight and need more training?
I m sorry the only good advice I can give you, is for you to see someone in person that can actually touch you and can see an feel what going on. depending were you from an osteopath, pt, doctor or some one that actually works with athletes. see someone in person! hope this helps
Why don’t you mention that many if not everyone needs to anteriorly tilt their hips to get into a side split for example. + there are many other little screws u can drill to get out the most of your ROM
“Thanks for the comment! It’s easy to point out things that weren’t mentioned, but this is a short video, not a full seminar. The goal here was to help people focus on understanding tension and compression, which is a crucial first step. While adjustments like pelvic tilt can help some, everyone’s anatomy is different, and we need to learn in small steps to really tune into our body’s limits.
Outstanding graphics complemented by easy to understand narrative. Thanks 👍
thanks so much
Thank you for this video. I was waiting for this! I was dancing classical ballet for 30 years and always struggling with my “en dehors”. Good ballet teachers usually know about these limitations and guide you through it, but all these training videos on TH-cam make you believe everything is possible - instead: it is not!
I m happy that you had good trainers that helped you! thx so much for sharing!
Outstanding explanation. This is the best of the best on youtube and it is also encouraging to know that we are not equal which gives us freedom to experiment with a different body position instead of trying to match 100% the pose shown in tutorials
thank you so much and u are right with the approach with staying with your self and work with your own anatomy.
The explanations along with the visual examples was so elucidating. So often seeing what's going on inside gives me a lot of insight. Thank you!
happy you like it!!
I really needed to see some things people talk about to visualise bone structures during exercise better. Thank you
you welcome! there will be more visual helps for you! at the end of these part you ll be a pro!
Thank you for these videos. You've made understanding anatomy much easier. Appreciate all the effort and time you're putting in making these.
thank you so much for your nice comment. This really keeps me going. Have a good one.
Hope this inspires others to take ownership over their practice and individual alignment, which nobody else will understand better than you! As someone with an asymmetrical pelvis (and x-rays to prove it), I have to externally rotate the hip in all straight leg forward folds, on one leg only. Took lots of exploration, trial and error to become confident enough to ignore what other teachers were saying or tell them not to adjust me. Am happily hip injury free now going on 24 years of practice and 15 teaching Ashtanga Vinyasa yoga (a meditative style that has as many brilliant teachers as it does dogmatic misinformed ones)... This was one of the best videos I've seen on body alignment. Bless.
thank you so much Michael for sharing your experience, especially in ashtanga yoga at least the way I experienced it there as a strong focus on the outside alignment. It’s good that you tell people not to adjust you, especially if you have asymmetrical hips good for you. Keep on practicing and have a good one.
Excelent explanation! Thanks for this video!
thank you so much for taking the time and letting me know! have a good one!
This one blew my mind, thanks for the class
awesome, glad you liked it!
Great video and explanation. So many people think that it's all muscle tightness that limits range of motion. I learned years ago that I have valgus hips and need to abduct my legs in order to get more hip flexion.
good for you that you had knowledgeable teacher- plus you were smart enough to accept their advice.
One of the best explanations on bone movements I have seen
thank you so much!
A moment of silence for all the poor folks being asked to stretch and do exercises to achieve what they simply can’t do physically
yup and people think there is something wrong with them or they are not trying hard enough,.. been there for years myself,..
this is me! i have never been able to floor sit comfortably, even as a child...this is a great visual explanation and helps me to understand what might be going on with my body .
Guess you don't need to try then. If I'm at the gym, most people stretch zero. Some people stretch 5 min. The flexy people are there 15 to 30 min. Some people aren't even going to the gym or stretching. It doesn't take a ton of time to maximize your limited potential. But if you want to be a victim, then be weak and stiff.
@@AnatomyLabI understand that sometimes although you can't do things due to the bone structure (i.e. limitations from anterior pelvic tilt, or pelvis lateralization), strengthening some muscles and stretching others can change this position improving it. While other things like having a small acetabulum cannot be changed.
Bone joins can be dramatically shaped through flexion and extension. With 54 I am able to do movements that I could never do as a child because I was taught it was genetically determined. Bones are not rigid. They can be shaped more than what we think
thanks for the vidio but How to know whether the cause is the shape of the bone structure or because of stiff/tight muscles
watch tension and compression video, you should be able to tell
Excellent video to aid in explaining to my yoga students the difference in hip structure and how it relates to variation in movement.
glad you find it useful! and sure spread the word it’s important that people learn about their individual capabilities and learn to work with them!
That explains why people seemingly more out of shape and overweight than me could easily flex hips sitting on floor and bend right down easily while I struggled. Thanks, makes sense
you are right about that also often if people are less trained they have less muscle tension to overcome,..
Nice video. I have femoral retroversion which allows for excessive external rotation and virtually zero internal rotation. I am very limited in any movement that involves internal rotation such as forward folds. This is due to bone structure, not muscle flexibility.
it happens to the best of us! as long as you are healthy it’s all good!
Love your friendly style and great job with the animation. I have forwarded this to my yoga students.
thank you so much! I really appreciate you!
first of all great animations, secondly can you please make a video of the front/behind neck upper press animation? how arm width(wider/narrower than shoulders) and rotation affects muscle activation
thank you, honestly this is not on my radar right now, simply because I don’t know enough about this topic! maybe in the future! thanks for you input I do appreciate it!
Man, this is wonderful. I’m a bit upset because I think my bone structure limits me. Been doing yoga consistently for 2 years now and still can’t stretch super far in some poses. But I guess that’s alright. At least I’m still able to have some good mobility
happy you like it! it’s not necessary to get super deep into poses unless you are an athlete that needs this specific movement! keep crushing!
As a yoga teacher, I would add that yoga is not about achieving a perfect pose, but it is about finding peace in the pose, lengthening the breath and not judging. Otherwise, it's a gym class. Nothing wrong with that, just not yoga.
Fantástic !!!❤❤❤
So how can I tell if it's lack of practice or just bone structure? I guess I need to practice hamstring flexibility and if I get to the point in which I don't feel stretch anymore and I still go further to touch my toes, then it's bone structure? I still feel my hamstring stretching when I practice flexibility. We need more information here. Thanks for sharing!
hi watch the follow up video tension vs compression and you should be good to go
This info is also super helpful in explaining why different people should have different squat stances!
yes exactly! ankle compression is overlooked so often,.. I should make a video on this,.. thx for your input,. congrats to your wedding!
@AnatomyLab yes, please do! My ankles just won't let my heels stay down in a deep squat or downward dog. I've been working on this for years.
I love all your videos, but that Jean Claude Van Damne in a split between two buses is just súper cool ❤
ha thank you so much! finally some acknowledgment for the epic split 😂😉👍 have a good one Vanessa
This was so knowledgeable! Thank you for explaining so well with the animations! Really helped me to understand it!
thx for letting me know! you are welcome 🙏
Excellent !!! Thank you so much thanks to you at last i understand why i can do some movements and not others
awesome that’s exactly what those videos are for! Have a good one
Brilliant! Thank you. This will help tremendously with my Pilates instruction and practice!
heim happy this is useful for you,
my video was stack at -Max Abduction - video picture, but the audio went on, and was extremely interesting and important for me. Its a pity I couldn't see any of 3d or simply in drawings of what you were explaining to us... please add this, I would gladly whatch it again after you did.❤
i cant replicate this error,.. the video works just fine, maybe try it again,.. it s should work,..
@@AnatomyLab yes you are right the second time i was not using my vpn app whatching it, and there weren't any problems! thank you very much it is very useful!
The videos are amazing at explaining the details! What a great program!
glad you find the videos useful!
Danke für diese Großartige Erklärung🙏🙏
😊 Danke sehr
🎉❤，
Excellent video! Very informative!!
ossu sensei!
@@AnatomyLab Ossu!
This video was Amazing! Graphics are so helpful. Best yoga teacher treating I ever took was with Paul Grilley who covered this kind of stuff and showed us real human bones to explain. This is so helpful and I'm excited to show yoga students so they can better understand how and why variations specific to them are helpful.
Paul is the best- it’s basically his teaching put in 3d!
Iyengar yoga teachers, most of them, are anatomy experts and incorporate it into every class. And hello Paul Grilley and your excellent anatomy training.
Thanks for the knowledge!
This is a special point of view. Yet I would love to know if there are some way I can test to see if it is my bone that limits me
I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
Super clear and i like that you acknowledge information processing limits
thanks so much for taking the time to comment this!
Thank you, stability and rom have a give and take relationship. Loved the simplicity and depth of the video.
thank you so much and I agree it’s a give and take relationship! have a good one!
Very thanks for share this!
you’re welcome
Man, at this moment, my heel is really really pain , I want to do exercises to improve it , thanks
have a speedy recovery!
Yes!!! Thanks for sharing. Completely agree.
You’re welcome glad you like the video!
Thank you so much for this knowledge sharing 👏🏻👏🏻👏🏻
you’re welcome for sure. Have a good day.
So beautiful videos of human movement, and anatomy❤❤❤
I’ve always had a lot of flexibility in my hips. And now I have tendinitis that hasn’t improved despite years of physical therapy.
i m not a doctor so i can just guess. your tendonitis seems to be stemming from another cause,.. have you ever tried something else than physio? diet or just got like your bloodwork done,.. just saying if physio doesnt help you should change the therapy, because usually if physio is the right treatment it does work,..
@@AnatomyLab thanks for the advice. I love your channel!
My PT explained that with hypermobility my tendons are soft and stretchy and don’t hold the joints in place very well. My pelvis can easily get out of alignment in a number of ways but typically the SI joint twists or the femurs slip forward. With PT I have strengthened the supporting muscles. But I get overuse injuries in tendons very frequently. Right now, I’m dealing with a very stubborn glute medius tendinitis that would’ve probably resolved by now but I have Re injured it several times. I’m a bit frustrated with myself.
Anyway, the point is, I guess I can understand why some people want to be more flexible. But be careful what you wish for lol! There’s such a thing as having too much of a good thing.
I do not know if you answer questions, but if you do I have one. I was rather flexible when I was young (30). But now (60) when I bend forward, legs together, knees bent and together, feet slighly appart, very soon I feel a pain in my hips as if there was a physical obstacle that prevented me from bending forward right in the hip joint. My question is, whether this pain is due to a real obstacle (like cartilage) or is it my tight hamstrings causing great pressure on my otherwise painfree hipjoints when compressing that area? The same problem prevents me from squating deeply. I have had some success with exercises (like happy baby) but it goes very slow or seamingly not at all and I do not know if I should press forward (even if it hurts some) or it is just something I should accept. Since I could bend forward earlier it can not be my bone structure or so I think.
I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
regarding the time frame: usually people don’t stay long enough in the positions to really have a lasting Effect. To really teach the muscles, the fascia institute in Germany (around Mr schleipp) And surrounding Fascia They found out a time frame of about two minutes in one position is necessary to have a lasting effect. And if you think about it, it really makes sense. The body always adjust the things we do the most The longest that’s what the body adjust to. So for most people spending 30 seconds In a position is not gonna do much to the the flexibility,..I know it’s not what most wanna hear But still, it seems more than logical and yes, it takes time and effort,..Hope this helps
@@AnatomyLab Great, thank you. In short, you do not think it is some physical obstruction and if I work on in, preferebly for longer than those 2 minutes, I should be able to slowly overcome the problem in time. But why does it hur in the hip, not the muscle. Or are you suggesting it is not the hip bone at all but the fascia that hurts?
@@florianbaumgarten5995 honestly I can’t suggest anything, because you’re not in front of me and I can touch you and keep asking you questions while you make certain movements. so if you wanna be sure, see your physiotherapist because you’re right, you shouldn’t feel pain in your hip. Bone compression isn’t usually painful. It just is a a bony cartilage stop that doesn’t hurt just like extending your elbow all the way. I’m sorry, but anything else I will tell you it would just be negligent. Just have yourself checked out by someone in person that’s always the way to go. I hope this helps you..
@@AnatomyLab OK. I went to a physiotherapist some years ago and he could not answer if there may exist any physical obstacles. Maybe he was no good. Thank you. My current theory is that the tendrons and bands surrounding the hip joint have become to tight for some reason (a decade of too little streching and maybe some overload in lifting heavy stuff at work) and now they are unwilling to give way for free movement in fear of getting hurt or something.
@@florianbaumgarten5995 sure just see someone and if this is not possible financially just try to stretch for a while and see if you loosen up again usually people respond pretty well to regular practice. Have a good Florian. are you from Germany by any chance Austria just because of the surname?
Fascinating. And very cool animation of muscles and bones. I have been dealing with bulging discs for the past 12 years (after successful L5-S1 discectomy). But my most recent event was a shocker. My physical therapist (PT) thought it was SI joint sprain from right side hip rotation. After 6 weeks and still only 80% resolved, it failing avery test for SI joint problem and she's starting to think facet joint problem. I just can't quite picture the motion of this really complex looking joint. I'd love to see some animation of the facet joints to better understand the types of movements that could cause problems, and then the types of exercises that would help to stabilize this joint. What tool are you using to produce these anatomical animations?
OK, that’s quite a lot in there the program I’m using is called blender 3-D software. Regarding your physical challenges, It’s hard to say something of substance, Because I simply don’t have you in front of me, I don’t know anything about you. The only advice I can give you is if you’re approach via working on joints doesn’t work change your approach. Look at your muscle tissues, digestive system, and so forth but again I don’t know what you doing and what you’ve been trying so far. I wish you all the best and a speedy recovery.
@@AnatomyLab Thanks for that info. Sorry, I wasn't asking for diagnostic assistance for just my issue. I just think that the facet joints are the most complicated joints in our bodies. I think everyone over 50 yo would find it fascinating to see the facet joints in detail. I know about Blender (I use GIMP and Sketchup quite a bit)... I need to take a more serious look at Blender.
What a fabulous video! So helpful to understand. I'll be back for more - thank you !
awesome! glad you like it!
Holly molly. This is so useful. Thank you so much. Looking forward for more videos.
glad you like it,.. more i on the way,..
Wow! Great animations and explanations! Wish I'd known this years ago!!!
So could we all still achieve similar results by adapting our positions for say forward bends, front and side splits regardless of our structure type??
no we can’t,.. this one was specific for flexion,.. have a good one!
This is very unfortunate for me, I have been training Muay Thai for six years and I have never been able to hit a medium kick well, while I have never been able to do high kicks due to lack of range of motion. This video showed me that.
I hear you! but fortunately martial arts teach you much more than kickin high! keep grinding boss!
I like this video . Its short and to the point.
thank you so much for letting me know, Because I really try not to put too much chatter in there time is too valuable
You're awesome. Thanks for this info.
you are welcome!
Ottimo video...peccato non capire linglese e guardarlo coi sottotitoli . Non si potrebbe tradurre in italiano?
Thank you for clear explanation 😊
You’re very welcome. Have a good one.
I was just thinking of this kind of stuff yesterday. I was thinking about how my sister’s body proportions being so different than mine, and was wondering if that’s why she doesn’t have the same difficulties I do. I feel like literally everything is easier for her.
I also just realized recently that I have very crooked hips, so I know it’s not all due to my bone structure. It still makes me wonder, though, if her type of bone structure makes it less likely for her to have uneven hips and mine makes it more likely to happen.
I totally get how easy it is to compare, but as they say, “comparison can be the thief of joy.” Your sister’s bone structure might make things different for her, but every body is unique, and that’s okay. Factors like muscle imbalances and posture can also impact things like uneven hips. If you’re feeling discomfort, it could be worth checking in with a professional. Thanks for sharing and have a good one!
Amazing explanation! Thank you 👍
thank you Inna!
This is a fantastic video but it shouldn’t be an excuse to quit. All my life criss cross apple sauce was uncomfortable even when I was a little kid. I am middle aged now but I have dedicated the last two years to stretching and strengthening my muscles in deep ranges of motion. I can do criss cross apple sauce now without pain but my knees are more high up than the average person.
awesome! congrats to your progress! no it’s not an excuse, first you gotta reach your limits through stretching, some people didn’t get that part,.. have a good one!
I'm curious if bone structure can also affect clothing size. I have a large pelvic structure. At 112 lbs and 5 foot 5.5 inches I still wear a size 4. A lot of people I know at that weight and similar height wear a size 0 or 2. I am also very active with dance/ballet, cycling, swimming, weight lifting etc. I am often frustrated with my large pelvis as a dancer. I was told many years ago by a ballet instructor that I had the wrong body type for a ballet dancer. I ended up quitting dance at age 20 after dancing rigorously my teen years. I came back to it recreationally in my 40s. I can do splits easily front/back but not sides as I lack the turnout necessary for that. I've also suffered with body dysmorphia for years. I see myself as way bigger despite measurements and despite what others tell me. I always think there is something wrong with me for having to get down to less than 100 lbs before I could fit into a size 0, while I have friends who fit into it at 130 lbs.
I guess if you have a wider pelvis your size will probably be bigger, but I m not an expert on this! just enjoy dancin and don’t worry about your size,..
Wow super amazing I luv ur great knowledge n the anatomy inf🙏🏼🙏🏼🙏🏼🙏🏼❤❤❤❤❤
thank you soso much
Great video - thank you for this information, excellent.
How do we know if the limited range of motion is due to lack of flexibility or due to the anatomy of our sockets.
Watch my full videos on this topic then you should be able to tell..
Thank you🥰
aber sicher doch gerne Sebastian!
Thanks Sir
Thank you very much 💐🍀
Thank you
Thank you !
Excellent video. Thank you so much.
I practice martial arts and would like to see a video on side movement of the feamer and hip relative to each other as in what is called a side kick .
check out my hip abduction video!
If I can hug my legs with flexed knees, it means that my bone structure won't limit to flex the hip the same when the knees are stretched. Right?
I’m not quite sure if I understand this Correct,… But if I have The right picture of mine I guess you should be totally fine,…
very cool video and makes sense too, mind blowing I have never heard anyone ever talk about this either
glad you liked! as I said Paul grilley is the one we have to thank for this knowledge..
Make more videos on bone structure and related ROM.
I will! thank you for letting me know though! have a good one!
How do I know the limits dictated by my specific body limitations?
In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
Yes! Thank you! I still plan on training my hamstrings, but I always knew that there was something in the way besides that. 💯
What if I can do all these movements but with bent legs (like kneeling)? Does it mean I only got tight hamstrings?
seems like it, the way you describe it!
Excellent . . Sir ,
Amezing visualisation techniques 🤗
thank you so much!
I love this channel! 🤸🏼♀️🧘🏼♀️🏋🏼♀️🏊🏻♀️🏃🏼♀️
So how do I know if it's my hamstrings or bones that's limiting? It definitely feels like the hamstrings
In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations
Awesome! Great work!
Thank you for sharing.🙏
you are welcome
Tolle Animationen mal wieder und sehr interessantes Thema!
Danke danke! genieß noch den Sommer! Grüße
4:41 тот самый момент, когда я так делаю, то мне больно возле колен(если мои колени держать)почему то, а спина не дает наклонится... Теперь я не знаю, что мне мешает, спина или колени(спина уходит назад, когда я прямые колени делаю, а наклонится не могу, а когда согнуты колени, спину могу наклонять)
5:36 там угол 30° вроде, а я когда проверяю на 90°, у меня при этом обе ноги это сделали, но мне либо придется наклонится на бок, либо согнуть колени. Когда я была на физре, я ложила ноги как и все, а училка назвала нас деревянными(типо завидует, либо она имеет гибкость), я пытаюсь руками дотронутся до пола, но нифига, если обе колени согнуть, то могу дотянутся пальцами
Nicely explained 😊 I feel very good about your pronunciation of the word Yog-योग not as Yoga-योगा .
thank you but I don’t quite understand your comment cause I can’t read Sanskrit, but have a good one
@@AnatomyLab You pronounce Yog , that's good 👍
Excellent illustration
thank goodness so much!
Thank you for your time and work🙏🙏🙏
P.S.: höre ich da einen deutschen Akzent?
na sicher,.. österreichisch 😀
This must be why I feel much more comfortable in sumo squatting or deadlifting positions.
In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
Sarebbe molto interessante che anche qualche italiano di una certa età, che non sa l'inglese potesse usufruire di tutto questo..many intresting!😊
really amazing video. thank you
thanks and keep it old skool
what about butterfly pose? i can’t seem to get into it
watch my video on tension and compression you should be able to tell..
@@AnatomyLab i’m actually able to completely put my legs down with my back against a wall so i don’t think it’s my bone structure / compression of bones, but without the wall, i’m unable to actively use my glutes / legs to bring it down, and when i have a flat/straight back, i somehow feel it in my mid back instead… do you know what might be happening?
excellent explanation
thank you so much!
I am suffering from knock knee (knee valgus). Before 2 years , i wore a small shoe which caused me flat feet and knock knee. After 1 year i got to know i have a knock knee. Then i tried to correct and corected it. My knees were getting better almost ok. Then i got flat feet. This year i went to a orthopaedic doctor he said its normal gave me arch support to wear.It got ok after that I started stretching for my upper body then one day when i woke up in the morning suddenly felt i got my Lower back arch and then i got apt. I also cycle regularly.
I couldnt believe at first but When I tried to relieve my posas today i felt my butt coming down while my tailbone is going up earlier it was opposite my tailbone was under my hip.
also i feel my tailbone while lying hurts too much. I can't study sit properly. Walk in a weird way. People stare at me. I can't balance properly feel my hips are coming out of place. Also got ankle dorsiflexction.
I don't understand what i am suffering from attempted suicide 2-3 times but failed at last moment
Great video!! I saw myself , with my extra de long legs, and my super short upper body ...never rising my feet with my hands😂
thanks Silvia! better long legs than super long torso 😉have a good one!
Wonderful video very nice
Wow!! Thank you
you are welcome!
Some high quality info here
thank you akuma!
So helpful ❤❤❤
thx so much!
You are the best
thx so much!
The best
muito obrigado!
As someone who likes to dance, this frustates me. The efforts seem like forever but never get expected result 😢
I know it can be bitter pill to shallow.. but once you accept your individual limitations you can learn to get best out of it. plus you know it’s not an effort thing an you waste years to chase a goal you just can t reach,..
Maan iv been trying to stretch consistently since am doing calisthenics it requires hip strength and all that i couldnt perform l sits since my leg would shake during extension so i jad started streching twice a day yet noticed minimal changes honestly it s very frustrating but il stick to it until i get flexible 😤💪🏻
it indeed takes time and dedication to get flexible and strong at the same time. consistency is key. good luck!
@@AnatomyLab thanks a lot sir any advice tho ?
I can only tell you what Helped me ultimately, but as I said before everybody’s different, but Here we go;
Take at least one hour, Preferably at night and you haven’t had a hard day of practice, because if you already tired, you won’t feel if you strain yourself. stretch And stay at least two minutes in a position. You don’t have to Stress yourself to get deeper into position so Your body will let go deeper by itself With time. Make sure you don’t feel any pain in your joints or surrounding your joints. You wanna feel it in your muscle bellies that’s were you wanna to stretch. you Don’t wanna strain your ligaments they’re not supposed to be elongated.
find a Ballet dancer Or a good yin yoga teacher for example, I can actually see you in person and give you Advice tailored specific to your needs. That’s probably the best I can give you hope it helps,..
@@AnatomyLab ohh wow thanks a lot for giving me your time il surely follow and incorporate this into my daily routine plus I live in India people out here suffering with poverty ain't no way ima get a ballet teacher here lol 😂 have a great day 🙌🏻
@@RyomenRishabxgarou well there is always youtube, free yin yoga classes all over the place look for Paul grilley. He is the best there is,..
So if i have bone limitations can I not bend forward completely.?
you will experience a bone stop before other do. so for your body you can bend forward completely, compared to someone with different more advantageous hips, spine and so forth no,. hope that makes sense
@@AnatomyLab So I mean is it possible to bend completely forward with practice ?
I have to repeat myself. It really depends who you compare yourself to. most people will not be able to lay their stomach on the floor like some other people can. first of all have they don’t have hips for it, or the spine, or they just not as flexible in terms of their muscle composition. Not everyone will be able to do splits and deep back bends and so forth. But I cannot answer this question for you as a person, because I don’t have you in front of me and I cannot test you. I hope you understand I can only give general perspective. Everything else would be crystal ball reading. if you really want to find out go to osteopath, physical therapist dance teacher they probably are able to test your joints and you will find out what your final range of motion can be. I just wanna add that in most cases you can do a lot with stretching. Don’t under estimate how much you can do with regular stretching. We are talking in this video about the absolute limit so usually it takes a while to get there so keep practicing and remember if you feel up stop that’s your limit, but you can still adjust your positions to get deeper stretches.
@@AnatomyLab thanks for taking your time to explain and I have a better understanding now and I hope with practice i achieve my highest Range of motion will definitely learn a lot from your channel 💯
@@shubhammasram2483 awesome 🤩! I wish all the best and keep grinding!
That's Great ❤
thank you!
Can a person himself determine the structural features so as not to harm himself? It seems that X-rays are indispensable
I will just copy and paste this for now and make a video about this; In essence, it's quite simple to determine whether a movement is restricted due to bony compression or muscle shortening. Bony compression is identified by a hard, abrupt stop on the side opposite to where the stretch is happening. In contrast, muscle restriction feels more like a gradual pulling or tension. To understand the difference, you can fully extend your elbow-this will give you a clear sense of what bony compression feels like. You should develop this awareness for your hip as well. Once you've internalized this, you can easily distinguish between bony blockages and muscle restrictions, allowing you to effectively help yourself in many situations.
Hey can you please help me i want to get my front split but after lots of tries i cant. when i go in split position my one leg keep bending like if i straight my front leg my back leg bend and vice versa plus when i do hamstring stretches like forward bend etc my lower back hurts for days i dont know if it is because of my bone structure or my hamstring are too much tight and need more training?
I m sorry the only good advice I can give you, is for you to see someone in person that can actually touch you and can see an feel what going on. depending were you from an osteopath, pt, doctor or some one that actually works with athletes. see someone in person! hope this helps
Why don’t you mention that many if not everyone needs to anteriorly tilt their hips to get into a side split for example.
+ there are many other little screws u can drill to get out the most of your ROM
“Thanks for the comment! It’s easy to point out things that weren’t mentioned, but this is a short video, not a full seminar. The goal here was to help people focus on understanding tension and compression, which is a crucial first step. While adjustments like pelvic tilt can help some, everyone’s anatomy is different, and we need to learn in small steps to really tune into our body’s limits.
Good that you use this skeleton model ..we can have a better view as we can see exactly the body parts as in real....regards from Athens Greece🌸🌸
thyüx greeting from Austria