The reason I'm here is to help you guys move better if, you know, essentially injury prevention is sports performance is kind of the way we think of things. We're gonna go through this with the, with the warm up.
I'm gonna do a warm up
with you guys later. We have, like, 12 exercises that we're gonna do, and they're all designed to treat your body as a system in a way that helps you function better on the mats.
Welcome to the doctor JJ Thomas podcast.
Hey. Welcome to the doctor JJ Thomas podcast. I'm JJ Thomas. We're here again with a special treat. Last week, I was actually had the opportunity to work with Lehigh wrestlers.
And, if you guys know me at all, or you've watched any of my episodes, or content on social media, then you probably know there are a couple of things that, make me happy. 1 is wrestling and grappling sports. And 2 is having the opportunity to treat and train the body as a system. So in my work with these wrestlers last Friday, I had the opportunity to do both. I got to work with, any anywhere from 5 to 8, I think, wrestlers, and coach Pat Santoro.
We got to look at movement, full body movement evaluation, and treat things that would help their, not just, injury prevention, but also sports performance. And so we have some live footage of my work with these wrestlers that we're gonna share with you. And those of you who have been hearing about the primal foundations method, and this whole test and retest, and treating the body as a system, hopefully, seeing it live in action in this way will help, close some questions that you might have had in the past. The second part of it is also going to be where I designed a, warm up program for these, wrestlers. And the warm up program is specifically chosen for them to, again, treat and train the body as as a system in a way that will help prevent injuries for them.
Almost 50% of non contact injuries in wrestling happen in one of 3 areas, either the shoulder, the knee, or the spine. And so the the warm up that I designed for them is gonna cumulatively, protect them in the areas that are often susceptible to injury in a sport like wrestling or grappling. Hope you like it. I know the wrestlers I got feedback from Pat Santoro, just yesterday. He said they loved it, and they're enjoying incorporating into their practices already.
So, I hope you enjoy it too. So we'll talk, but, if there's anywhere in the system that we can make him stronger to to make that pull less for him, like, a lot of wrestlers have weaker posterior chain, believe it or not, in the rotator cuff. I don't know. Like, when I and that comes down to both being pulled anteriorly from being in the but also getting so much high demand with on their shoulders. So sometimes if we can just, like, actually treat the shoulders, it'll take stress off the hamstrings too or treat or give exercises or whatever.
So it'll be cool to look at his whole body movement and see if you need maybe that's an option. The reason the reason you might the reason I'm here is to help you guys move better if you know, essentially, injury prevention is sports performance is kind
of the way we think of things.
We're gonna go through this with the, with the warm up.
I'm gonna do a warm up
with you guys later. We have, like, 12 exercises that we're gonna do, and they're all designed to treat your body as a system in a way that helps you function better on the mats and and stay out of injury as much as possible. Phil does a lot of that great stuff with you already. It's just it's just more like another another way to add another piece to the puzzle to just try to optimize you guys as much as possible. The needling part of it, what the needling does that's slightly different is it it it helps to reset muscles so that they can function the way they're intended to function fully.
So if you I don't know if you've got here before we started working with Mike, but, like, he couldn't raise his arm overhead, face down. And then by the time we were done with the needling, he was able to recruit those muscles. It's very similar to what we do with, like, massage or Graston or all the stuff you're already getting. It's just a little bit more specific so we can really target areas more specifically and get a little bit of a greater response in shorter time. So usually when I work with somebody, like, I think I heard you guys saying, like, what should I get worked on?
Whatever. Usually what we do is we use movement to assess where somebody can benefit from the work the most because the body tricks us. Like, we have symptoms somewhere, and oftentimes, those symptoms, we think, like, oh, it's my hamstring. Right? But oftentimes, what we find is when we look at the whole body's movement, it may be coming from somewhere else.
Yeah. And so I usually, when I'm working with somebody, will use the movement to tell me where to treat. And sometimes it's the same as where you're having your symptoms, and sometimes it's not. This with the left hand. The opposite hand.
Thank you. You wouldn't know the
I don't know. Cyst, but
it's only So we're gonna get pectineas just medial to the femoral. I don't
know if you can see the jump. I can feel them. I know you
see. I can feel it. Yeah. It's not one of my to do listings.
Yeah. Not really. Nothing hurt. It's not comfortable.
That's the only thing I can explain it.
Yeah.
I just sweat.
Yeah. It does make you sweat. It's a
At first time?
That was an even better one. Yeah. You saw that jump. Right, Phil? Good job.
I didn't do anything.
So yes. You did. You it's what you didn't do that I'm commending you for. You didn't you didn't swat me. Relax. Yes. And now I feel how the hips going up better.
Yeah. That that's good.
I should've let you feel it because you can just feel the change right away. Now
I'm gonna do
TFL max. So same hand position, only grab a little higher over here. Good. Okay. Yeah. Is it still worse when you're, like, after sitting on periods, things like that?
Like, in the mornings, most of the worst. And then, you know, the last few days when Phil's warming up pretty good, it's been good in the room. There's certain things we do. Like, I sell them the other day. We did, like, the ball like, the lacrosse ball, and it's, like, 10 minutes or so, it feels good, and then it panes up right away. Yeah.
Doesn't last
very long. And where were you
lacrosse balling? Right here. TFL.
Oh, TFL. Yeah.
I think we
were really missing that that deep adductor, which you it's hard to get with massage or grass and or
We've done that one before. Yeah.
It's so deep, as you just felt. But, so we do we go, we thread across the muscles sometimes, and then sometimes we'll pick them off. We call it, like, sniper, you know, versus so, like, here, I can get it right as it attaches on the outer surface of the ilium as well. So that's more of a direct technique. I'm not just showing off, Pat, you actually needed that one. Yeah. Yeah.
I can tell when it goes big bump at first, then I know
it was
Yeah. Mhmm.
Like, sometimes they're they're mild, and sometimes they're just, like they may not be big. It feels big.
No. It was he saw your whole leg move. I'm sure. That was pretty yeah. See how much better now. So 4, 5 I mean,
that was 5 needles. I think he's just
of much cleaner now. The only thing I do wanna get out of there just a little bit more. So we'll slide your hand back down. I know. Oh, my Oh,
that's kinda I can tell because that's already sore from lifting you.
I can have that a little bit.
Doing side lunges. I was doing Jordan's workout.
Yeah.
What? Yeah. Front squat, but I I just use a kettlebell because I can't put I don't wanna put weight.
I want in. Send me the workout. I wanna do Jordan's workout.
It's 5 by 5.
I love 5 by 5.
It's 5 exercises, I think. I think it's front squat.
It was a dead lift,
and then
it was a side lunge, front lunge, and back lunge. Oh.
Oh. You see you
guys are there? Yeah. I didn't
feel good.
We got way better.
Okay. So
let's do this instead of a warm up for wrestling.
Right?
Alright.
Go ahead
and sit up. We'll check your range,
and then
I'll go back to those other ones because, really, like, the goal is to is to treat the thing right now. Yeah. Treat the thing that's bothersome and aggravated, but not lose sight of what else is bringing
this up.
First day, I was just like
Drenched. It was a Yeah. I know. That's not atypical, though. Yep. So look down and then look up in center, and then look right and look left. So interesting neck. It's moved a little better, though. Can you tell?
Arms.
See. You can't tell.
Go again.
Go left.
Yeah.
It's easier. You're going, like, 5 degrees further, and it's easier. And that's oftentimes that anterior so when we shorten this, we shorten the anterior.
This is affecting
Exactly. That's what I mean. So just by loosening adductors that have a common abdominal attachment, and then that affects pecs on this side as well.
Mike, this is what you need.
Yeah. Yeah. I can work with them.
I'll be happy to.
Arms overhead. Pat's like, I'm ready to give up my ticket.
Exactly. Arms
overhead and extend back.
Yeah. That'd be awesome. If
possible. Now that's better. Yeah. Oh my god. That was better. So put the right arm up overhead for me, left hand on the hip, and extend. That's even better. That's good. And flip sides. Just see if you go any further. Sorry.
I do that all the time.
It's okay. No. You're better. Turn around. Let's check multisegmental rotation. Feet together, palms facing front. Rotate to the right. Look behind me. It's even better. And then left. So now we're about 50 degrees. So we're not quite 50 degrees still here on this pelvis. It's better. We gained, like, 15 degrees, I'd say. And he's in, so now he's bending his right knee to really try to get it. But, but we could do that.
I'm cheating?
No. Not really. You're an achiever is what I said. Go face down. We're just gonna do that
left glute a little bit,
and then that's probably actually all this is the good news. So this is we've been working together a little while, but Yeah. Probably how many times? I've only seen you maybe 3 or 4 times.
3 or 4. Yeah.
Yeah. And so the good news is there's less and less to work on. Like, even now, even after all the time between last time and this time, there's much less you're moving much better. So now we're going glute med, men fell all the way to the ilium. Good job. So let's check neck again. Okay. Look left. Good. I'd say that's the same as last time. Look right for me. Good. That looks good. Both arms up overhead. Extend back as far as you can.
I like that a lot. Back to center. That's perfect now. Let's go, face away from me. We're gonna do those rotations. Feet together. Make sure knees stay straight. They can rotate, but not bend. Look to the right. Good. That's good. So we're about 45 degrees at the pelvis there. I like that. That's good. We're getting there. That one still doesn't wanna go.
Feels tight. It might be the opposite side.
So when you rotate, like, that's called multi segmental rotation. Like, it's kind of a zoomed out perspective of how everything should move. Right? Yep. And we wanna see the upper trunk and the lower trunk both move about 50 degrees if you're a rotisserie chicken. On the left, on the left, it's like 10, at the pelvis. The upper trunk moves great, but to the left, it's really, it's about 10, 15 degrees max. To the right, you're close to 40 now, so that's good.
I just feel like from here down,
I'm
feeling the
mess right now.
Yeah. So, and I'm glad, and so we can actually get iliopsoas from the back as well, at the psoas attachment on the lumbar spine. So, we might once I get in there and feel how it is, we may take advantage of that. Alright. So you're gonna drop this knee down for me, just like that, and then take this arm and kinda drape it across your face. Right. Perfect. Good. And then slide this hip back just a tip. Yep. That's perfect. Good. Great. Alright. Here we go, Pat.
So that's on transverse process though. So get in those erector spinae on the transverse process. And then I'm gonna come forward of
that and get a little of this. So it was on there.
Same thing. You can't see these because they're super deep, but they're they're dumping. Yeah. Alright. Let's see what that did. So take your time and stand up again.
Want me to go
and take
some weight from you? Yes.
Let's go straight to that. All the other motions upgrade. It's really just this one. We're cleaning our feet together. Yep. And you're gonna rotate to the right. Look behind me. Yay. That's better. That's the full 50 now.
Can you see that?
Yeah. So that actually helped. And that helped that one too. I still want more. I'm so greedy. Let's side bend again. Side bend to the right and side bend to the left.
Doesn't feel tight.
Good. Let's go right again. I may do the right side
and go left.
And then let's do one more rotate to the left just so I can see where I think it's happening.
Look for me.
Look for me. Come back to center. Right knee was straight. Go left one
more time for me. Look for me.
For me. Look for me.
It's so much better, but
I do think it's here. Let's go left side lying, so we'll just face that way. Good job. One more. Great. Put together. Let's see if I rotate right. There he is, and left. I like it. I'll take it. You're, like, 48 degrees on the left now. Do this one more time. Do that hip lift. It should feel easier.
Yeah. I don't feel like hip until I get this high.
Good. You know me?
I feel it like this?
Mhmm. And then the exercises we're gonna do as, like, today, you could just honestly do those because it's very similar. You have the same patterns they're gonna have because you're a wrestler.
There you go.
What do
you think? This will be more access to it. Me too. Yeah.
Yeah. Definitely wanna call some guy who's considered just how their body moves are so tight.
Yeah. I feel like my muscle tenses up and stops my motion.
For sure.
My delt
You're exactly like, you know how you said over there, you're like, I'm big on mobility. Mobility is important. But a lot of times, the reason mobility is limited is because stability or strength is actually failing us for some way for some reason. And that's why we do this whole body movement assessment because what we find is if we can find another piece of the puzzle to support that strength, say, in your shoulder
Right.
Then it'll be able to meet the demands you know, have the capacity to meet the demands that you're asking it to. Yeah. So let's can we take shirt off so I can see everything really well?
Just low right back side right right side and low back gets really tight. Okay. And then, obviously, just typical wrestler.
Stuff. Yeah. Let's do it. Okay. Feet together. Relax your arms. Look down as far as you can. Good. Look up as far as you can. Good. Back to center. Look over your right shoulder. And center and left shoulder. Good. Back to center.
Let's take your right arm and go like this, and look right, center, and then drop left arm and the left. So that changes back to center. It's not perfect, but your neck moves a little bit better, which tells us the front of your body the tightness in the front of your body is limiting your neck a little bit. Right arm, elbow straight, straight up back as far as you can. Keep the elbow straight.
With the elbow in the rib cage. Right?
Well, actually, I don't mind because I'll look for those compensations. Okay. Thank you, though. That's awesome. And then from there, touch behind to the opposite shoulder. Good. Back. Exactly. Come back down. Left arm, same thing. Straight back as far as oh, yeah. And bicep doesn't wanna like, you don't wanna straighten your elbow there too, I notice. Good. Go back as far as you can, and then from there, touch behind. Yeah. Yeah. He needs love. He does. Come back. Alright.
Right arm straight back.
Like my scap wants to cramp do.
Yes. Straight back. Touch behind. Back to center. Left arm. It's okay. Pack on that side. Yeah. And cuff. Okay. Back to center. Let's just continue the screen. Bend forward as far as you can. Yeah. Legs straight? That's good. Yeah. Legs straight. Good. Come back up. Arms overhead. Extend back as far as you can. Yeah. And you can see that left arm lags behind. Come back to center.
A 100%.
So let's put both hands on the hips and start.
I feel in my stance too. Like, if I'm here Yes.
And I
go to collar tie
Yep.
This range is comfortable with my right arm.
Mhmm.
This arm Mhmm. It gets really uncomfortable. So I usually thankfully, I'm I'm really heavy with my right collar tie, so I don't have to use this hand as much. Oh, it's
pretty heavy. Heavy.
But I I,
I probably let
it subconsciously use it less Yep. Just because Whereas
if it was available to you, maybe you would use it more.
Right.
I got you.
Which I mean, you you adjust and you
Everybody does that. But, yeah, it would be nice to have all your all your eggs. Go ahead up, straight overhead again, and extend. Extend your whole body back. Good. Back to center. Good. Let's do the right side up, left hand on your hip, and extend. Yeah. Come back to center. Very different. Right?
Yeah.
When the left arm's up, you can see it limits your low back. So who knows chicken or the egg, like that l 4 5 thing you had, may have been predisposed because of an underlying movement deficit here here all along, or it could be that this is playing off that. It doesn't we don't really know, but but the point is they're affecting each other.
This one happened in high school. Yeah. This one probably happened within the past 3 years.
In terms of the symptoms. But, like, what we find oftentimes, if I do a movement screen on
somebody Yeah. Symptoms, but, like, what we find oftentimes, if I do a movement screen on somebody Yeah.
We'll pick up movement deficits that aren't like, even, like, coach.
Like, you
know, he didn't necessarily have active shoulder issues, but his shoulder was a component of his back. So in high school, even as a wrestler, you might have already been developing this deficit and not known it. Gotcha.
That's what
I was getting at. Alright. Bend forward again one more time and let your arms hang. Good. Come back up, and then I'm gonna have you squeeze my hand between your knees. Squeeze it nice and strong. Good. Bend forward as far as you can as you squeeze. Okay. Come back up. A little bit easier when that happens. Right? Yeah. Yeah. Good. So, again, that's like, like, adductors, core stability patterns.
I've been doing some, like, hip symmetry movement strengthening type stuff
to get
my hips
Like CARS?
Better aligned and also just to function better
Cool.
And get, get them doing what they're supposed to do. Because I feel like my right glute doesn't necessarily fire the same as my left.
Mhmm.
So I've just been doing a bunch of research
And that's this. Like, that's that cross pattern again. So we're we'll look at that. Let's look at that right now. Palms facing front, rotate to the right, look behind me.
Look for me. Look for me. I think the movement's been helping.
And then left, what type of what is it from? Where are you?
It's this thing called Pain Academy.
Oh, yeah. Come back to center. Keep the right knee straight and go left again. So okay. Good. So let's go so you could feel the limitation there. Right?
For sure. And it takes a while to warm this one up, but I'm probably gonna sit.
Let me check one more thing. Have a seat right here. Sit completely on the table, and
then, yeah, scoop back. Good.
I got sit tall, and then left arm straight overhead as high as you can, elbow straight. Go back as far as you can. Try that first pattern we did from here. Touch. Touch behind the opposite
shoulder.
I gotta move my head.
That's okay. Come back down and then stand. And then do the same thing. See if it's different. Easier or harder? Easier. Easier when you stand. So that low back is so they're playing off each other. When I stretch your low back and then I ask your shoulder to move, similar to how if you're in stance, right, your low back is stretched and it's making it harder on that shoulder.
Yeah. And how do the the shortening or the lengthening of the hamstrings play a role in that specific
like, with your tight or not?
I guess just, like, the strength of the hamstring, how does that affect the
It's part of that posterior chain.
Right.
So that's in
that line. Because I got told recently my hamstrings are kinda weak, which is crazy because
You'll hear you say when we do the when we do the, it's very common in wrestlers. Like I've
been doing a bunch of, like, active, like, bad movement strengthening exercises every day, and I feel like it's helping.
Good. Yeah. When we can strengthen the entire posterior train at once, it'll save you time and kind of make you more yeah. Make you more efficient. Yeah. So, try this one, same thing. Lift it up as high as you can, keep the elbow on me. Yeah. There you go. Same thing. Like, he can't recruit. You have all that range that you're not able to recruit in.
Good for your
Here we go, Mike. You ready?
Yep. Oh, my gosh. No. I play.
That's the biggest need ever.
Just kidding.
I don't have wheels. I'm honestly, I'm super comfortable with this stuff. No. It's good.
It's a pretty big lat, so it it justifies a pretty big needle.
This was like a foot and a half long.
This is Dom.
Hey. How
are you? It's so good to see you. Yeah. I mean, all I know is Dom and his dad, but
You're supposed to believe that much?
Stop. Just kidding, Mike. I can joke with Mike.
I like it. Let's do one more here.
So if you decided to dry a new one, you have to put the table out there, though.
Because this is like I don't even really feel the needle.
I know. I
feel you all squeeze me more.
You feel my man my husband calls him my man hands.
Yeah. That's a dragny wing.
It's it's crazy.
Like Alright. Doesn't look sick. I feel that more than you.
I know
you all feel you know what? It doesn't feel like.
Come up. Up. Let's straight up.
See if you
can just look at your efficiency.
Little better. We want more. No.
I'll do it.
You're not cramping now, though. Right?
For a minute. That was just coming up.
Nice. We're going cuffed now, boys.
Roger that.
What time is it? I just wanna make sure I get everybody in that needs it.
12:56.
Oh, we got time.
I'm not a selfish eater. I mean, I'm I'll take what I can get and beat that in the Lord. So I appreciate it. Serious. I don't even know what it's for. I do it. I love it. You guys are here. You're like, I don't even know what I'm doing. I'm just here. I'm just watching. What would
you dry need? It actually makes me feel so much better. It's actually insane.
Like, I don't know. I get a lot. What would be the reason for dry skin? So I'm open. Like, are you sore or is it like it? I'm on the motion. They had to see next week.
I don't know.
I've seen this. It makes your body feel better.
Alright. Elbow streak. Come up. Look straight up. Getting there. How that one feel?
It's better.
Can you do the warm up with them today? You will. Right? Me? Yeah. Because I'll get you we'll give you some good posture chains. Yeah.
I'll be here.
And then I have some,
What time will that be?
3:30, right when I start practice.
And, actually,
I was gonna get strength, like, some strengthening exercise recommendations.
I'll take him all
Maybe and I was gonna video it from your strength guy, but maybe we do that together.
Yeah.
That'd be great.
And then if we can just give him that.
Good. Yeah.
We got a nice deep blue.
Okay. They made on it. You're going. Tape around. I woke up with the box. You said that's wrong. If you haven't got it,
Hello.
How are you?
Good. How are you? Great.
That's it. You feel it?
It's junky in there.
That's great. How can you tell?
It feels sticky like a bar room floor.
Really? Mhmm.
Against the bone. That was the scapula. We were on the cuff. Right on the scapula. Here we go, brother. We're getting there. Right?
Feels so nice.
So let's try this and then do the external rotation.
Got it. That was good.
So a little bit front there. So we're gonna hit anterior delt now.
Okay. Yeah. I feel so nice.
I'm so glad.
I haven't been able to do that forever.
Isn't it crazy?
I remember.
Do you ever do ball drops? Like, we'll do them today in the warm up.
Just like that.
So I actually need to ask Phil. I must have bring a little more cross balls.
Do you have all cross ball,
I believe.
Do you?
Bag. I might have Or,
do you think all the guys have, like, tape in their bag?
I don't know if they all have tape. I love them. What's the what's the question?
So one of the exercises I wanted to have them do in their warm up is, like, ball drops, you know, for cuff. Got it. But I did I didn't bring a bunch of balls.
Use them
to be
But I was like, they could use tape or they could use, like
We can do
that. We could do that?
To the cross balls that kinda swap up, we can do a lot of roles to take them.
That's what I'm thinking. Yeah. And then they can just
all give it back to us. Is that cool? Yes.
Yeah. Thanks, Phil.
They won't get more across the ball.
And then, yeah, they could all wouldn't hurt for them to all keep that in their bag.
Restipation. There you go. Yeah.
Good job. Let's see where we are. Elbow straight. Lift straight up.
Keep your up.
Let's go. Alright. What else? I want I want perfection here. I'm gonna get a little bit in this little trap.
Yeah. You can feel my back.
Yeah. You can see it, Right here.
And it's like, he
he have,
like, mid back too. Just Right. That's those shots.
Yeah. He's really like So I'm gonna have you drop your right arm down.
Why is it, why is
I saw
it like this side.
So part of it is this playing off each other. Like so here,
I'll show
you when you stand. Cure.
You good?
Our tolerance.
Time to
be what? You said cure. Yeah.
Alright.
Oh, my, like, real Shaz, I'm gonna
Cramping up too now? Is it?
It was. Are you sure? I think it's good now. That would be. Yeah. Me, it will. Have you guys planned? You know, we're about to go through an age. Oh, nice. Still You cook it up, Susan. Cook it up, Susan. Oh, Oh, nice. Phil. Go get those scissors coming over again. Go get the one of the black paint. Bring them up. Phil, you end up getting the That's so interesting.
It's crazy. Right?
Black and white. Yes. Yes. Yes. There was another Just
do one more. And then I do wanna hit that back a little
bit. Okay. Yeah. Are those ones we just got? Yeah. Yeah. I know how to do it. What did you, when did they do your You want to just put it back a little bit? Yeah. Teachers.
Alright. Give that overhead. Give it a try. Elbow straight. Look straight up.
Yep. By the time
Like it? Yep. K.
How old are you?
Let's do a retest in standing real quick. K. How you feel? Good. Good. Good. Together, like, down, just relax. Look down.
Feeling, but What were you saying by the time Look up?
As far as you can touch behind. Way better. Right? Actually, I
see a spot in the front, though.
Straight back, chest stays up. Touch. Okay. I'm actually gonna do more on the shoulder rather than the back. Okay? Because I think probably the shoulder for sticking in
the back anyway.
So you're gonna go face up right here.
Sure. Head up. As always, you can see those.
I can get that shoulder from the front now. Scoot down just a little towards your feet. Yep. Good.
Oh, it is your step? It's not bad, but it's not very good. But, like It's funny. I sleep like this. Yeah. I just wanna make it up. Because, Sleep with your arms back? Dude, my shoulders are so uncomfortable. I, like, I can't find a comfortable position except on my back. I gotta I gotta, like, Yeah. Sleep with my arms like this. Side. Yeah. Just one moment. I know you're joking. Yeah. You got some big hug.
So you're basically shortening all the areas that are tight on you. You know what I'm saying?
Which is not good.
It's not
Well, no. I mean, but it's also it's you're doing it as a as a way of trying to make yourself feel better.
Comfortable. Yeah.
Because when they're all tight, they're talking
to you,
and then you can't sleep.
Yeah. 72. So Did did you know that I'm coming to? The lowest the, It's so funny as athletes, you just kinda deal with pain.
You do.
You're like, oh, whatever. This is normal.
I know. What do you think you really feel
And just, like, accept the new norm. Your stuff that was. I haven't
Well, you crave the you know, you love the sport so much.
Right. Even when I pump it down, it it It becomes such like a, normal thing. Like, we don't Yeah. Think about I'm
sorry to interrupt.
You know
what I mean? I don't think about, oh, I'm in chronic pain sometimes. It's like No. I know. I just think like, oh, this is my normal. Wait. Oh,
no. Exactly. But then
And then when someone when someone works on me, I'm like, oh, this is awesome.
This is what I should feel like. I know.
This is not the pill.
This is not the pill. This is true. Yeah. I'm gonna take you guys through a warm up. Well, I'll I'll be done here with Mike shortly, and then
Just gotta see over a little bit.
I don't know. You guys can wrestle off for who's next? That's good. That's better.
Yeah. It feels way better.
It's actually stayed there now.
I feel
like my shoulder is actually touching the
Yeah.
It's actually staying there. I'm like, before it was, like, boomeranging back. Yeah.
Are you practicing right now? No. Yeah. I feel better.
I feel better. I feel better. I feel better. I guess.
No. Yeah. Yeah. I feel better. Tomorrow, we're doing
no. Done? However many laps
in 12
minutes or something like that. Sorry. That's way hard. Wait. Wait. Wait. That's what it is. However many laps your That's It's gonna be, like, 1.8 miles. 2 6 minute miles. It's gonna be, like, 5 days I can do that. Yeah. You could do that. I'm just gonna tell you. Yeah. I'm not. I'm just not breathing. Be fast. Yeah. I mean, maybe if I was healthy.
Yeah. I love listening to
a room
full of athletes talk. It's the best. It's like
They have nothing to be over here. Yeah. Yeah. It's gonna be a different type of
I like it. One more. Okay? Usually Look at that, baby.
But you're gonna
have to
So good. I'm gonna try to do a mile.
It's 5 minutes. Mhmm.
Yeah. Nothing else.
I hate I hate when there's, like, you've gone
for a certain time or
rather just have
a distance.
Because that means you're going fast. Like, I guess there will only be one group to, From my back a little bit.
Yeah. So lat attaches all the way down the pelvis.
Go around. Because if you have 40 people trying to run at the same time? A job. Never. Yeah.
My friend? Your head. Right? Yes. Oh. Have you stand? I usually start. Cool. Right?
Yeah. Just to make it easier. It's nice. I'll start. Nice. Nice. So you heard from from what I did to you yesterday? Good one. These guys got
That's right. Let's do down and up. Great. Right and left. Perfect.
Straight up. That's behind. Much better. Down. Straight
down. Straight back.
Touch. It's better too.
Arms overhead. Extend back.
Sorry, Dom. Extend back as far as you can.
Yay. Ever so slightly less still with the shoulder, but the back is moving better
for it.
Palms facing front. Rotate right. Good. Come back to center. When you go left, make sure that right knee doesn't bend. Did you cramp on the left hip again?
Yep. You can do
that. Go left. Perfect. See how much better you're moving? So you got, like, you gained, like, 20 degrees in that pelvis just from doing the shoulder. Yeah. Wow. Yeah. Okay. Relax your arms. Good. And then look down as far as you can. Great. And then look up as far as you can. Good. Come back to center. Look over your right shoulder as far as you can. It's okay. I do that too. Center. You have pain with that? Or you're just like an achiever and you just wanna Yeah.
I understand you're just
gonna do that. Go left as far as you can. So left is definitely tighter. Back to center. Right arm, elbow straight. Go back as far as you can, just with the arm arm at first. From there touch behind to the opposite shoulder. Great. Back down, left arm same thing. Back as far as you can, elbow straight, touch behind, go back down.
Right arm straight back, chest stays up, touch behind to the opposite shoulder. Okay. Back to center, that one's a little sticky. Left side same thing. Oh, very sticky on that side. Yeah. That left side, that left pec, come back to center, so that left pec is really pulling that shoulder forward. Take the left arm, cross it to the right. Now look left. See how much easier your neck moves?
Yeah.
Yeah. Come back to center, put the left arm down, try to look left again. See how the left neck is like, oh, no way. Crazy. Right? Yeah. Yeah. You thought I was full of it at first, didn't you? Yes. And then when you test it, you can't deny it.
So what that tells me is the muscles in the front of your shoulder are limiting your neck's ability. Yeah. So this is what I'm saying. Like, your neck is the thing that's not moving, but your pec is probably what's making that not move. So this is how we'll decide what to treat. Okay?
Yeah.
Bend forward as far as you can. Keep your knees straight. Good. Come back up, and then this time I want you to squeeze my hand between your knees.
Okay.
Yeah. You won't hurt me. Squeeze squeeze squeeze squeeze. Keep it squeezed. Yeah. Keep it squeezed as
you bend. Keep it squeezed. Keep it squeezed. Keep it squeezed.
Keep it squeezed. Let your arms relax. Good. Come back up. They feel different or the same to you?
I think they felt the same.
Okay. Bend forward one more time. Yeah. Both have pretty good range. Come back up. Arms overhead for me. Good. Extend back as far as you can. Keep your yep. And less time, let your hips come forward. It's like really extend. Good. Back to center. Hands on your hips and extend again. Very different. Come back to center. So feel how when your shoulders are up. So there's a different stability requirement that's highlighted when your shoulders are up.
Yeah.
So it helps us highlight where some stability deficits might be.
So
let's do right arm up, left hand on your hip, and extend back as far as you can. Awesome. Back to center, switch sides, and extend. And that's the one. So that left side, you end up forcing it because you're an achiever.
Yeah.
But your left side makes it much more difficult. Right? So, again, we're pointing back to this left shoulder. Alright? So now let's look at, we did back extension. Let's go face the doors for me. K. Feet together, palms facing front. Good. Rotate to the right. Look behind me. Me. Good. And then go left. Cramp in there.
Yeah. I did cramp.
And then go left. Okay. Left hip is tight there. Come back to center. Okay. What's your lead like?
My right.
Okay.
And I switch
a lot lot of times.
Okay. But usually right.
Okay. Let's go face me. Feet outside your hips. Arms overhead. Squat down as deep as possible. Feet flat. Chest upright. Oh, that's pretty. That that doesn't get much prettier than that. That's really pretty. Come back up.
He doesn't have knees. Yeah. I'm really flexible.
Yeah. But what's cool about that is you're able to maintain an upright chest, which is what most people can't do.
Yeah.
Yeah. That, that's really awesome. Okay. Feet under you, and now I want you to lift one knee as high as your hip and hold your balance. Good. Just as high as your hip.
I love you guys.
I love you're the best. Alright. Keep it right there for me. I'm gonna walk around you. Just stay just stay stable. Try to straighten the left knee for me. Yeah. And then keep that right knee as high as your hip. Just right there. Yeah. Okay. Okay. Switch sides for me. Come out there. Stay. Right knee straight. Yeah. There we go. So it's a little harder when you straighten the knee. Yeah? Mhmm. Just because of it's not bad though. Can you switch to the other side again?
Yeah. Yeah.
That side's a little harder, yes?
Yeah.
Can you tell? Don't wanna put words in your mouth. I'm sorry. It looks harder to me. Let's put you in half, Neil, to highlight it. So you're gonna go, face me, come down on one knee. Yep. Now you're gonna take your front leg and walk it over so it's in line with this knee. Yep. Right there.
And then just try to keep the knee over the ankle, and then just hold relax your arms and hold your balance. Yeah. That's what I thought. So why don't we take we're taking the ankle compensations out of this Yeah. And it's a lot it's it's a difference. It looks harder, and what I see is this right hip is elevating. So shut your eyes for me so we can see how your balance is in that position. Good. And then open eyes, and let's switch sides. Yeah.
And then same thing, walk that over. Once you get there yep. Once you get there, find your balance, and just relax and shut your eyes. Oh, I was wrong about which one's harder, though. This one might be actually harder. Oh, god. Relax. So let's lie up on the table face up.
Okay.
Is there anything so it's mostly when somebody takes you into that, like, strong internal rotation that you feel your hip
Yeah.
And knee? Yeah.
How are
we doing on time, Luke? What's my time? 1:16. I have till 23, we said?
You have 11
minutes. Thank you. Hold this oh, 27. Good. Hold that tight, and then let this just let this relax so I can just see what your range is like there. Let's switch sides. Pull this up. Lock it down for me. Okay. I'm good. And you you were good with needling. Right? Yeah. With getting needled. Had you been needled before?
Yeah. I have, actually.
Okay. And where?
So
it's for my hamstring, but they didn't do it in my hamstring. They did it in, like I don't even know where.
What state? I don't know. Acupuncture?
Yeah. It might have acupuncture.
It probably was acupuncture. We only we mostly do the head in PT if we're doing, like, head, neck, and jaw stuff. Okay. But, it
goes behind the ear tool, maybe.
Yeah. So here's what you need to know, because everybody needles a little differently. Most people don't feel the needle go in. What you'll feel is a deep ache or a twitch in the muscle. It could be being flipped on the inside.
This I am gonna start with this left side because it, it doesn't extend fully, so that's probably part of why it feels like it's locking up. Mhmm. When we lock down the pelvis, it just doesn't extend the seam, and then I'd like to do some on the right side as well, and then if we have any time but I'm gonna give you guys exercises today to work on this shoulder too,
so I
think I'll start with the hips, but we'll give you some stuff for the shoulders later, or maybe I'll treat the shoulders when you're back from class. Alright? You'll be sore in the muscles we need. The best thing for the soreness is movement. So, unfortunately, you're walking to class and then you're gonna sit, but at least you'll get to walk to class first.
Okay.
And then all my athletes recover fast, so you'll be sore still probably later when we're when we're when we're warming up. Mhmm. But once you start really, like, going live a little bit more, you'll you'll loosen.
Yeah.
Okay? Alright. So, Ryan, I'm gonna have you take this take your right hand and hold onto, this towel here. Just kinda hold it down for me. Okay. Right there. Okay? If we can train out of, like so you'll hear my spiel when we do the
the warm up thing, but
in wrestling, you're using a lot of the same patterns of muscles all wrestling, you're using a lot of the same patterns of muscles all the time, and oftentimes, if we if we do a if we do a good job of training out of those patterns, then the muscles will relax.
Yeah.
So these don't stay in
Mhmm.
When I'm doing it this way, so it's in and out. One more there and then I'll chest your range again. Is this the hamstring that you were feeling it in?
I think I've hurt both of them, if I'm being honest. I don't know.
That's okay.
Let's see
if that changed it yet. Okay. Let's check this going off.
Alright. You can leave the towel there. Scoot all the way to the edge. I wanna see that hip flexor test. Yep. Pull this guy up. Lock it down with both hands. Let this guy drop. Yeah. Feel how that goes now?
Yeah.
Too shitty. It's better.
Definitely does.
Yeah. It's kinda letting it fall now. So let's let's go to the other side. I'm gonna, I'm gonna actually can you just swing around, actually? It'll be faster than moving my stuff just like helicopter around, and we'll change the towel.
K. Now Okay.
Time check, Luke.
It's 122. Okay. Alright.
5 minutes. That's perfect. Wait, let me check range again because I need a feel. This one was different. This one actually, scoot to the center. I feel like I'm gonna there, let's go right there. No. I lied. I need you face down. So you're gonna go Yeah. Just facing the hole right there. So, actually yeah. You're with me? So that left shoulder is definitely affecting this right hip, though. I would like to yeah. Because it's a oftentimes, a posterior chain has, like, slings.
Yeah.
So, like, this left shoulder helps, and this right glute stabilize the posterior chain together.
Yeah.
So, yeah, later if I can get at that shoulder, or at least hopefully through the exercises.
Yeah.
Okay.
Sweet.
Yeah. Let's, flip on your back for just one sec. Are we on time, Jared? 26. Good. Nailing it, nailing it. Drop that leg. This one was yeah, here we go. That's good. Go ahead and stand. Alright. Feet together. I'm gonna come behind you, palms facing front. Rotate right, and rotate left. That's better. Good. Right? It's amazing. Arms overhead, and extend back as far as you can. Good.
Back to center. So that's better even though we still need to do something with that shoulder later. Yeah. And then just out of curiosity, look left. That's awesome. That's better. And I didn't even do the shoulder.
Yeah.
But it's better because I did the right hip, which is
gonna help
the shoulder. Wow. Okay? Wrestlers have tight cuffs. Like, and we're gonna talk about that. The rotator cuff just gets abused because for two reasons. We'll talk about it in the warm up thing. But, so, when people have a hard time in the back squat position, it's oftentimes that.
Yeah.
Yeah. Cool.
And then other things wrestling related, not on the top of my head, honestly. I guess sometimes, like, my hip is sore, like, after practice because
Yeah.
Like, I kinda do the same thing Crookim does, not to his extent. Like, he's super flexible with it. Yeah. But I'm just, like When
you get rotated?
Yeah.
Which is your lead leg?
This one.
Okay.
Yep.
But you get sore in that glute?
Yeah. Because if they, like, shoot on this leg, like, sometimes I'm, like, twisting
around and Got you. Yeah. Okay. Cool. Alright. Let's look at your motion and see what comes up. Okay? So feet together. Shoes off for me. It just standardizes everything. Okay. Yep. Good. Relax your arms. Can you do your shirt off, actually? It'll help me see. Uh-oh. K. Look down.
Yeah. That's tough.
Good. Look up as far as you can. Good. Back to center. Look up again, but teeth teeth together. Don't let
your teeth
Teeth together?
Yeah. Don't let your mouth open. Good. Back to center. Look over your right shoulder. Center and left shoulder. Good. Center. Right arm elbow straight, go straight up, back as far as you can. From there, touch behind to the opposite shoulder. Good. Back down, left arm, same thing. Reach back as far as you can. Yeah. That one in particular is tight.
And back down. They're both a little tight in range. Straight back, chest stays up. Keep that chest up, and touch behind. So pecs are really pulling you forward. You can feel that. Right? Come out of it, and then do this side. Touch, pecs. Yeah. Let's do this. Take your right arm, cross it across to the left, look over your right shoulder, good, back to center, put your right arm down, look look right. Oh, they're about the same. Left side, yep, look left. Back to center.
Drop the arm down. Look left. That one's maybe a little different. Okay. Go ahead and bend forward. Keep looking. Let your arms hang, knees straight. Oh, boy. They're a little tight. Back up. So squeeze, keep your feet to get, like, a little closer. Squeeze my hand. Yep. Keep it squeezed and bent. Keep it squeezed, keep it squeezed, keep it squeezed.
Different, right? Come back up. So do it again without the squeeze, so just bend forward. I don't know, not that different actually. Squeeze one more time. Keep it squeezed as you bend. Is it easier when you squeeze?
I don't think so.
It's okay, you should know. So if it's a I don't know then it's a no. Arms overhead, arms overhead, both arms. Extend back as far as you can. Like let your hips come forward. Back to center. Here, face the other way. I wanna show you guys what I'm looking at.
Like this way?
Yep. Because the left you can see the left remember I said the left shoulder was tighter. Bring your feet together. Good. Arms overhead, extend back as far as you can. See how his left arm hangs behind? Mhmm. Right? So this shoulder is affecting his back. Come back to center. So, right arm up overhead, left hand on your hips.
Wait. It's bad that it's going farther down?
Or No. The left arm is getting stuck. It's like not going back. Mhmm. So go back now.
You're the only O character. It's right.
That's right. Back to center and then switch them. Yeah. See how that one gets blocked? Like when the left arm is up. So this left arm is really important. This may be part of what's affecting your hip. So let's do palms facing front, and then rotate to the right. Look behind me. And then rotate to the left. Yeah. That and and I do see that too. So your right leg, right, but left glute does get funny. Okay. Go left one more time so I can remember that number for next time I retest you.
Come back to center. Your right knee bent on that. Let keep your knees straight. They can rotate but not bend. Yeah. So So we're like 15 degrees there. And that one
I can rotate way more than that.
Right. See the difference? And left, you get like blocked. Yeah. So we're gonna treat the shoulder first. You want needles?
Yeah. Sure.
Are you fine with that? Okay.
Whatever.
So, yeah. So here's what to what you need to know. Most people don't feel the needle go in.
Mhmm.
When it's in there, you'll feel a deep ache or a twitch in the muscle. It'll feel like you're being flicked on the inside. Right. That's the part that most people are like, oh, it's a little weird. And then by the time you have time to process it, it'll be out. Right. In and out, in and out, and then we retest. Alright. Alright? Sounds good. You'll be sore in those muscles, but the best thing for soreness is movement, so go on and training is gonna be good. Alright. Alright?
So you're gonna go face down in the hole.
Look, my bad.
You're good. In this position, elbow straight here. Thumb up, lift straight up as high as you can. See how, like, you have much more available range than your arm's able to recruit? Go one more time. That was better that time. Elbow straight here. Go straight up. Still a little deficit. And then here, elbow on me, rotate up.
Like that?
Elbow 90 Yeah. Yeah. But keep the elbow on me. Yeah. Same thing there. So that's your muscles aren't recruiting through their full range. So I'm gonna try to change that for you. Where are you from?
Roxbury, New Jersey. I think North Jersey.
Yeah.
Pretty close.
Awesome. I treat a lot of wrestlers. My boys wrestle. I have a junior in high school and a, and an 8th grader. And I love I love the sport. Ready?
Don't do.
Hi. How are you?
I'm well. How are you?
Good.
Doing well. Mhmm.
Like I'm doing well? Jesus
again. Oh.
Here we go. Felt that one. Mhmm. So that's cuff more. The first one first two were lat. This one's really getting into the cuff now.
Are you doing great?
I mean, I'm alive. I'm doing great.
Good job.
I'm doing 12. I'm 10. I'm 12. Yeah. My head is Yeah. You put a real up there. Try to relax for just a second.
You pressed your adult super tight.
It's like from the other child who plays. Good job. Let's see where we are. So elbows straight overhead.
My arm straight. Elbow straight. Yeah. And lift straight up. Easier. Right? Mhmm. And then elbow on knee. Way easier. Wow. That was almost too easy, bud. I do wanna just do this long head to tricep a little bit, and you'll be almost done. And then we'll see if that hip cleared up, and if not, we'll do that hip. Okay? Mhmm.
Good job.
Good. Stand up. Yep. Makes you sweat. Yeah. Alright. So we'll stand in the same place we were. Yep. Feet together. Look down.
Look up.
Got a huge chest there.
Center. Look right.
How do you go?
There it is. That looks better. Yeah? Mhmm. Look left. Awesome. Center. Left arm straight up. Touch behind. Is he alright?
Mhmm.
Come back down. Let's do both arms up overhead. Yeah. He's doing great. And extend back. Good. That arm's doing you feel how now you can move.
Yeah.
Yeah. Let's face that way. Right? If it's good well I'm
a hold, though. I was like
Nah.
You did great. Turn around that way.
He's a leg okay. Good here.
Feet together? That's right. One of his arms got stuck. Rotate right.
Did you do that?
And rotate left.
How'd it feel?
Better, but we should do it a little bit.
Do what?
Just treat that hip. Yeah. Down. Sound good? Yeah. So go face down.
I had
a bad cat somewhere that's
like started seeing it in my hip. I've been a project worker.
He test don't worry. He tested me out before he let me
Yeah.
Before he let me.
Did you slap?
You guys.
I did.
It was
good. Good, though. Right?
Oh, yeah.
I can't the only thing I say, it doesn't hurt, but it's not comfortable. Is
I don't know.
I don't
do curls in my arm. I don't got much, Mike. I got this new grip thing. That's why I grabbed you as my partner because I know you're gonna delicate with me. Is that a grip thing, Yeah.
How do
you like it?
I figured
Does it measure it so you can tell?
So it's got the difference of pressure.
Oh, good job, brave.
Pounds on both sides. It goes Oh, good job, breathe.
The pounds on
both sides. That's it goes with
the 90
kilos or a 100
kilos. That's pretty good.
And, Yeah. I definitely feel like I already had the pre shell grip, but I feel like this is just getting
Are you,
like, blowing air into it? Is that what's
happening? No. That's cool, though. That's a cool thought.
The fact that she's using
an 18 inch needle on your back is crazy.
Do you feel it coming out your stomach?
You know he's getting. Right?
As a tear comes out of that.
Yeah. That is nobody's ever asked me
that, like, but I could see where it would feel like that.
It feels like you're, like, blowing air into it. That's
Like, pressure. Yeah.
To me, it
feels like electric stim. Yeah.
Of course it's stannage.
What up, Stannie?
I think it feels like a like, it feels like the electric stim. Right? Like, your your muscle, like
Yeah.
It twitches. Twitches. I'm amazed that it does that.
So it's like you can do the regular?
Really? So it's crazy because it's a spinal it, the twitch response is a spinal cord reflex. Sometimes you'll get a twitch on the opposite side.
That's crazy.
Isn't that crazy? Yeah. Yeah. That's when it's really crazy. People are like, I just felt that on my right glutes.
So when you hit me today, the whole thing went. I felt like Yeah. I was like
On the TFL, I think
it was.
Right? Because
usually, like, a little pump.
No matching in there. I think 2 more, Luke. We should be good. That's a crazy device. Yeah. I was in there. Where'd you get that? Amazon? Amazon. Amazon's the best. I bought everything. I saw the little I buy my dry needle on Amazon. Is that bad that I do it all myself?
Don't don't joke. I have jujitsu athletes that, like, get peptides on Amazon,
I think.
That just sounds scary.
I don't know if
it's actually Amazon, but it's online. And you're not sure if it's actually peptides.
Yeah. Exactly.
That was pretty good, Calvin. Point.
Yeah. Well, it's like this is easy. But once she gets, like, here,
then it gets hard.
Last one, Luke. Good job.
Do the, palms and grip. You sweating, Luke? I love that. Yep.
These are harder than the shoulder.
She did his last year.
You helped him make weight the last pound.
That's true. Yeah. Alright. Go ahead and stand and do that rotation and see how it is.
So my right when I said it doesn't hurt, but it's not comfortable. Right.
So Yeah.
Definitely not comfortable.
That's the best way I can explain it.
Face away from me. I just wanna see that rotation. Feet together. Palms facing front. Keep the knees straight. Rotate but let them rotate but not bend. Rotate right. And left. Better. Good job. I know.