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Hi Lucia! I'm so glad that you're enjoying the classes and they're making sense to you! I'm not completely sure that I understand what you're asking here, so let me know if I miss the mark. However, having some degree of thoracic kyphosis is not only normal, but desirable. A lack thereof can go-exist with a lack of cervical lordosis (we want some lordosis in our necks). As such, working on restoring these things if we are "lacking" them, can absolutely be a good idea. While for many people I've found the ribcage to be key, where intervention is needed first is highly variable and not something that myself or anyone else can speak to without assessing/working with you to assess and test. One thing that I will say is that really pushing scapula retraction can actually "encourage" a flat thoracic spine (loss of kyphosis). Sometimes we need to restore the normal expansion & kyphotic nature of our ribcage and then teach the scapula how to retract on a round ribcage. For many, this process starts with working on protraction and posterior ribcage expansion. I hope that makes sense!

@ your response is helpful regarding my kyphosis. However my question was regarding the 15 degree reversed C curve scoliosis which I also have and thoracic rotation exercises. Does it make sense to do more repetitions rotating against the curve. Hope the question makes more sense and thank you.

@ can you clarify what you mean by “rotating against the curve?” Do you mean neck extension exercises? Neck rotation? Neck flexion?

@ so sorry! I mean the scoliosis curve. I have a 15 degree reverse C curve.

@@lisag18 thanks for the message! You’re absolutely right, it’s a tough one! :)

Great question! Yes, you can absolutely use your hand to help to teach your body how to dissociate those toes as best you can! :)

I'm sure someone else will find that helpful! :)

You're so welcome! I'm glad it was helpful and thank you for taking the time to leave a message :)

@@johnfrancis_kennedy you’re so welcome! Thank you for the message and I’m so glad you found it helpful! :)

@@jamiewhiteside1626 Hi Jamie! Thanks for the message :). I really can’t speak to what would be good “for you” without assessing you and your knee. In some cases, doing some long duration holds can absolutely help. In others, there are other things going on that need to be addressed! Do you have a practitioner you trust local to you can that help you with this? :)

@ OK. Thanks

@ just let me know if you need help finding someone in your area!

Hi there! Thank you for the message and the question! There are actually many different things that can cause the symptoms that you are describing here! And, PAILs/RAILs can be an extremely helpful too for so many of them both in terms of resolving symptoms and the underlying issue causing them! That said, without a proper assessment I cannot say with certainty what is causing your symptoms and therefore I cannot accurately tell you what will/won't help your specific issue as I don't have the information I'd need in order to be able to do so! I hope that makes sense! Don't hesitate to reach out if there is anything else I can help you with :).

Hi Kira! I'm so glad that you enjoyed this! I am adding an entire "Mobility Micro-dosing" section into the Operation Human First subscription that will be all 5-10 minute mobility routines for people and this is the first addition! Glad that you enjoyed and I appreciate the message! :)

You're SO welcome! I'm very glad to hear that it was helpful for you! And, thank you so much for taking the time to leave a message, I truly appreciate it! :)

@@AlexMurphy. You're welcome! I hope more people come across your channel. You provide great material and I use your videos all the time and send them to clients as homework :)

@@johnfrancis_kennedy I hope so too! And, I really appreciate you taking the time to leave a message and sharing the videos with your clients as it helps me a lot on my mission to help ensure that these videos find the people who need them so it can help them! Thank you :)

I'm so glad it was helpful and truly appreciate you taking the time to leave a message! :)

I'm so glad to hear that you found it helpful for your tennis injury! Thanks so much for the message and for sharing that! Messages like this really help fuel me to continue to put content out here :)

Glad to hear it and thanks so much for the message! :)

@staatsanwaltschaftemskirch4709 it is strange wearing shoes!! It’s chilly in the studio in the winter months here and I love my vivos, so I’ve decided to wear them when filming! :)

@@vpstrawberryrunt I love that you and your spouse are doing the routine together! Good for you two! So glad that you two enjoyed it and happy to hear it’ll be a part of your daily routine! 🤗

@@appelsenperenboom thank you so much for the kind words! I’m glad the channel has been helpful for you! :)

@@renatopacheco5159 you’re SO welcome! Glad it was helpful! Appreciate the support here and on Instagram 🤗

It actually depends on the joint! If you go to the playlists on my channel you'll see a playlist for every joint. Within those playlists you may find some "capsule" videos. If you have a specific joint you are wondering about, check the playlist and let me know and I can speak to that joint for you.

@@AlexMurphy. I was really only meaning the hip, cause this video is about the hip capsule. FRS teaches 90/90 only. I get front 90 / pigeon pose for the posterior capsule. But the back 90? The position and cuing is just too general. The PAILS contraction is always limited to the glute medius contribution. There's never any cues for using your adductors to drive the pails contraction. And whether it's "the adductors" or a particular muscle in the adductor compartment OR any mention of how different angles of the back 90 affect the specific area of the capsule you're addressing. They also don't list anything for the lateral capsule - or the anterior / posterior areas for it. So, that's the 'thing I'm wondering about'. Which area of the capsule is targeted for each angle. How do small, nuanced adjustments shift the focus, to which specific area. To have THAT confusion cleared up, would be amazing.

Glad to hear it was helpful! Thank you for the message and I appreciate the suggestion! :)

and perhaps lighter color than black or a pattern

Always love your messages, Kira! Keep plugging away at those ankles!! :)

Even if you're in the city or urban areas, many curbs now are curved or slanted if you want to do ankle work outside!

You're so welcome! This is a great question! We add toes because many people struggle with them which is in part due to lack of use and being in socks/shoes all day. At the same time, things like toe extension/range of motion are actually HUGELY important for other joints. For example, if you lack toe extension you cannot have a normal gait (walking) cycle. This then often contributes to limited hip extension as you cant get your leg as far behind you like you would when you go up on your toes, it results in a shorter stride length, and thus more steps (and more impact) when walking. Further, the heel-to-to gait pattern helps us absorb force well and when you lose toe extension you often walk more "flat footed" which means not only do you take more steps to get from Point A to Point B, but you also absorb force less well which means your feet, ankles, knees, hips, and spine have to absorb more. So, with toes being so important and so commonly limited we make sure to include them. We do have a whole class on fingers in Operation Human First (I'll leave a link at the end), and we do finger CARs in that class. However it is much more time consuming and fewer people need it as many people naturally use their fingers through a full range of motion on a regular basis! Here is the link if you want to dive into the finger content (or a section of classes for toes): operationhumanfirst.com/

Hi Alex! Thank you so much for taking the time to leave a message and for the kind words! I'm glad to hear that the video was helpful and am sending love form Canada! 🤗

You're not alone! 😉 Another common mistake I didn't mention in this video is PRESSING into the wall (like a leg press) and using their quads rather than PULLING down through heels and using their hamstrings. Thanks for the message! :)

Thank you so much for the message and kind words! While I have a lot of knowledge regarding the human body, I have very little about UA-cam 😉. Maybe one day I’ll figure it out and the videos will be less hidden. In the meantime, I truly appreciate all engagement with the videos, including comments like this! 🤗

@AlexMurphy. Just keep doing what you do. People will find you for sure.

Thanks so much for the message! Our body's are master compensators, so in instances like this it can often find a way to accomplish the task while avoiding movement in the joint we are limited in (in this case, your shoulder internal rotation). Good job picking up on this!! You'll find some videos in the "All Things Shoulder" playlist that help to improve internal rotation (your ability to get your hand off your back). Glad it was helpful! :)

@@jonreyrao5207 you’re so welcome! I’m that the chef were helpful and I truly appreciate you taking the time to leave a message! :)

@@chaystentitus7160 thanks for the message and I’m so glad it was helpful for you!!

I’m so sorry to hear about your shoulder! If this one feels like it is a lot for where your shoulder is at right now, you’ll find some scaled back versions that are often well tolerated in the “All Things SHOULDER” playlist on my channel! Hope the shoulder feels better for you soon :)

@@AlexMurphy.@AlexMurphy. Oh, a whole playlist dedicated to shoulder stuff? I'll definitely have to check it out! Thank you so much, Alex, and keep up the great work!

@ you bet! You’ll find playlists for almost every joint :). I will continue to add videos every Sunday, so they’ll keep growing for you! You’re so welcome and thank you for the kind words! :)

Happy to help you understand this! The exercise is for shoulder internal rotation. This setup helps you isolate that movement while also giving you a way to assess and train your strength and control in your end range of motion (often where people are weakest). If it is very easy on one side and hard on the other, this can mean that you have more range of motion and/or strength on one side than you do on the other. Hope that helps!

Thank you for the message and I'm so glad that you found this helpful! Sets/reps can vary. A common start point for people is 4 sets of 5 breaths done 4x/day. However, how much YOUR body needs can be different from the next person. How long you hold after the exhale also varies depending on your current capacity and tolerance. Start with however long you can hold while still controlling your inhale and progress over time as you are able. Some people need to start with a single second hold, and that is fine. Hope that helps!

@@AlexMurphy. That helps a lot! Thanks for the quick reply. I'll try it out!

@ your so welcome! Don’t ever hesitate to leave a comment or question :).

Thanks so much for taking the time to leave a message and I'm SO glad to hear that you're noticing more space in your joints and your body is feeling lighter! That's wonderful :)

Appreciate the support and hope you're having a wonderful Sunday! 🤗

Thank you very much for the message and I'm so glad it was helpful!! 🤗

Thank you so much for the message and I'm glad it was helpful! :)

Happy Sunday, and thank you for the message/question! It has the potential to help with shoulder pain, yes! However, it really depends on what is causing your shoulder pain! You could have 10 different people that have 10 different issues causing their pain, so I truly can't say if it will help YOUR shoulder pain, without assessing YOU. I hope that makes sense! :)

​@@AlexMurphy. Thank You. Happy Sunday to you too . The cause of my shoulder pain is wrong sitting posture. I tried doing it when watching the video, & I felt better.

@@krishnapratapmalik173 I'm glad to hear that it left you feeling better! It is such an easy move to integrate into daily life as you can do it anywhere! Enjoy the exercise and the rest of your Sunday!

@@krishnapratapmalik173 🙏🏻🤗

Thank you so much for taking the time to leave a message and thank you for the kind words as well! I'm so glad to hear that it was helpful for you! :)

I'm so glad to hear that this was helpful for you! :)

Thank you so much for taking the time to leave a message 😊. Good for you for getting started on a CARs routine and looking after your joints!! You're so welcome and I'm glad you're finding the videos helpful! 🤗

Welcome back! 🤗Thank you for the message and I'm glad it was helpful!

@@AlexMurphy. Yes, I am so grateful to you!

@@krishnapratapmalik173 I'm glad to hear it and I'm grateful for your support on the channel as well! :)

@@AlexMurphy. You are amazing !

@@krishnapratapmalik173 Thank you for the kind words! :)

Thanks for the message! This video is a follow-along video, however it is actually from my on-demand platform (Operation Human First) where people can subscribe for the price of one in-person Kinstretch class per month to access hundreds of on-demand videos and classes (without ads or interruptions)! I try to occasionally post videos/classes from the paid platform for free like this when I can here on UA-cam as well to help others. However, the drawback to using the content on free platforms like UA-cam is that it comes with UA-cam's ads. I know it is inconvenient, and I apologize for that. However, if the video helps you but the ads or ad placement is something you want to get away from and/or you want to support creators like myself that are trying to put free content out there where we can, I'd encourage you to consider the low cost subscription where you can access this and many other classes without ads for the price of a single in-person class! Thank you for the feedback and I hope that makes sense :). I'll leave a link here for anyone that may be interested: operationhumanfirst.com/

Disregard that comment - just found it :)

@@kevinhackett7773 hey Kevin! Great question actually, you’re probably not the only one wondering so I’ll still answer :). It can be found in the “Pelvis, Low Back, and Hip Class Series” and it is Class #5 titled Pelvis on Hip Internal Rotation! Since so many of the hip internal rotation classes are in the “Joint Specific Classes” section under “Hip”, I think a lot of people will look for it there! Appreciate the message! 🤗

Thank you so much for taking the time to leave a message! You're so welcome and I'm glad it was helpful for you! :)