Podcast #13: Paul DeGregorio (Reclaim Your Frame)

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Notes:

Hunter-gatherers:

“They’re constantly moving and to me, that says aerobic system. Hunter-gatherers would have been aerobic monsters.”

Taking care of Fundamental Joint Motion “by moving in a variety of ways (climbing trees, stalking, walking long distances, crouching, performing tasks in a deep squat).”

“We actually evolved and pulled ourselves out of the food chain because we’re such good generalists. We can’t sprint very fast. We can’t climb very fast. We’re not very strong. We can do everything pretty well.”

Hips:

“If you have a shoulder internal and external rotation deficit, it’s going to limit shoulder flexion, extension, horizontal abduction, etc. (motions people would consider linear).”

Ball-and-socket joints: “If you have a rotational deficit, that’s what you address first.”

“All motion is rotational.”

“Unless you gain more rotational capacity, it’s really fruitless to work on linear capacity.”

“Hip and shoulders, in terms of fundamental joint motion, are almost identical.”

“The deepest layer of tissue, potentially restricting the joint, is the joint capsule.”

Spine:

“In the spine, it’s actually the opposite. We look at linear (flexion and extension) before rotational capacity.”

“You’re best served addressing flexion and extension first before you start addressing t-spine rotation.”

“What I see is, only a few segments out of the 24 actually move.”

“A lot of people have lower back pain originating from the t-l junction because it moves a ton.”

“I would rather have 24 segments dissipating force and heat than 5.”

“I’m definitely not doing a Jefferson Curl on a spine that only segments in 5 different places when it should at 24.”

SAID Principle

Going back and forth in a 90/90, cossack squat, overhead squat: “Are you specifically, intent-fully gaining more capacity at the hip? The answer is no.”

“Am I spending enough time to actually make tissue change? If you’re doing mobilizations, the answer is no, most of the time.”

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