YouSaid · the spoken record

Dr. Shirley Sahrmann

lines on the record: 123
first: 2023-08-04
most recent: 2023-08-04
sittings or episodes: 1
sources: podcast

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“Yep, yep, yeah, and see when you lean back like that. I'm telling you though, the rectus and the other abdominals become your antigravity muscles so they're constantly being used.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“But you see, you don't have an increased lumbar curve. You've got an increased thoracic curve. In other words Yeah, yeah, yeah. And part of that kyphosis, yeah, right up there. Yeah. And part of that kyphosis comes from your rectus abdominis pulling down on your thoracic spine.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, pull up the shirt so I can see Okay, now turn sideways for me. No, no, no. I mean, I don't know what you're talking about, your tummy sticking out.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“And now you've got much more output for a given muscle than you would otherwise. So it's too much. So you've got to learn also how to not activate them as much as you're learning how to activate them. I'm not against any of this. It's just that you need to know what all the additional factors are that take place with this training. So it's a long answer to the question about stretching, but my big point is you've got to figure out what's making it short that if you need constant stretching, you've got a problem with what's active, what's making it short. That has to be addressed.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Right. Instead of more pushing than just the lifting. So what is it that people are doing that's causing that muscle to get short? Other examples, and again, I find it so interesting about what intensive weight training is doing, because if you're lifting, I've actually examined young women who are lifting twice their body weight. Well, you know, how many muscles do you use if you were lifting twice your body weight in a deadlift? Like every little muscle you've got in your body. What happens is you end up training all of those muscles to come on. And they don't just go off. So they walk stiff legged because there is too much activation of these muscles. And so they can't stand and have muscles relaxed because everything comes on. It doesn't say I'll only come on when I'm weight training. You've trained them to come on.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“It's really short, then you also need to find out what's making it short because it doesn't just like, oh, I think I'll go short today. It's a matter of what is your activity when I'm teaching courses. I have a great picture of a young man who has really short, he has big curve like you're talking about an increased lumbar curve. Clearly his hip flexors are short. And he's a cyclist. But you'd usually don't see that kind of alignment in a cyclist. You usually see a flatter back. If I didn't let him use toe clips, he couldn't move the pedals around. So he moved the petals by flexing. rather than pushing. So that's why his hip flexors were short. So it wouldn't matter how much you stretched him if every time he went out to ride the bicep, he's using his hip flexors all over again in a shortened position.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Right, and it isn't the length of the hip flexors that's the problem. It's the passive tension from those muscles. When you're sliding your leg down, that muscle isn't that active anyway. And if it's related to the length of the muscle, it shouldn't occur until you get to the end of that muscle length. And that's not when the tilting occurs. So there's all these things that just don't make sense. So what I found through these numerous years of experience I've had is that there's many more problems with relative stiffness than there is with muscles really being short.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Use my own sense of looking carefully because we were told that certain movements occurred because a muscle was too short and it needed to be stretched. I'll give you an example. The example we talked about already, if you're on your back and you slide your legs down and your pelvis tilts forward, your hip flexors are too short. Well actually what it is is the struggle between the tension from your abdominals and the tension from your hip flexors. So stretching your hip flexors is not going to fix the lack of tension in your abdominals. And so what I find is that most often there aren't muscles that are short. There's a relative stiffness problem. So improving the stiffness of your abdominals will elongate your hip flexors.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Number one is really understanding what you're meaning by stretching. I've talked about this as we've gone on through this, but I keep using the term stiffness because I feel like I was sort of misled during my early days as a physical therapist when I didn't.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Yep, yep. The other thing is it just makes such common sense. You can't spend the rest of the day have them hanging down either. So you should have a chair that has armrests on it so that they're up when you've got your armrests up. If you have to stand a lot, you can put them on your hips. If one shoulder in particular is problematic, you can support it with the other hand. I mean, so again, exercises will mean nothing if you don't follow through if you're doing even 20 minutes of exercise but you're spending 12 hours with your shoulders hanging down. Ain't not”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Up there facing your elbows reflexed, you're sliding the little finger side of your hands up there to get it. And then if you just let your shoulders drop, you've gained nothing. But you've got to also hold them up as you lower your arms.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“So one of the things that is probably more effective is actually I like to start people off. And I think that's the other thing that when I look at what recommendations there are on the internet, they never show people where to start. It's like do this exercise. Well, not everybody's ready to do that exercise. They've got to get ready to do it the way that's recommended. But if you can face the wall and slide your arms up the wall. And then once your arms get to shoulder height, particularly when they're lower, then you shrug a little bit to get them up. And then you try to lift them off while holding your shoulders up.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, anything where your arms are below your shoulders are at the level of your shoulders, you're using muscles. They pull your shoulder blades together. But particularly the rhomboids downwardly rotate So it's going to make it more difficult to get your scapula to upwardly rotate and to get the upper trapezius to work.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Number one is also you have to be sure when people have worked out now it depends upon again what their workout routine is that there's somebody that hangs and does chin-ups one of the things can be the Latissimus Dorsey is this big muscle and people do lap pull downs etc or they do climbing things or hanging things and that muscle will pull your shoulder down so you've got to make sure that that muscle hasn't gotten too short and that you can get your arms up over your head in the first place Number two is What you really want to do is use the upper trapezius and the exercises where you're down here is using the rhomboids and the middle trapezius.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“It's like a sling that can help to hold your shoulder blades up and take some of that load off of your cervical spine, as well as put your shoulders in the right position. And having your shoulders sitting at the right position is important for the glenohumeral joint for all of the shoulder joint motions to work without subjecting them to too much injury.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Should have a little tilt to it, should be upward angle. Right, right. So it could be too low. And then the other way I like to talk about it is just the weight of the world, the husband, the children. Of and women's shoulder girdles are the stiff. What's important about this is it's not only a factor of what it does to your shoulders, it also does a number on your neck, because the muscles that help to hold your shoulder blades up attach to your cervical vertebrae. And the really big important thing on trying to address that is using, I think, the muscle that's called, that's named the serratus anterior. The serratus anterior attaches to your rib cage, and it can act like a sling. So it attaches to your rib cage and to your shoulder blades.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Well, it means that they should sit up at an angle that is about six degrees or so higher. And often you see when you don't look so bad, but people have done a lot of weight training. That's one end of this game. You'll see that their shoulders look really dropped. They look lower. So that the end of their shoulder isn't sitting up. If you know that there's the cervical vertebrae between C6 and C7, you should have, that's about the level where your shoulders should be. If that's way down, you can look at your clavicle and you see that there's not this six degree angle.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“The other thing is, obviously, we aren't all built the same. I think that's one of the other important things is looking for structural variations and building that into the assessment. That's the part that's tricky. People don't always pick the right parents, and when they find out it's too late to go back.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Where did you get? And put that down There are two farms here. It relates to this fact that what we talked about already, that the spine suffers from compression type things. And in the older individual without muscles, it's collapso smasho. In younger individuals like yourself or others who have done a whole lot of abdominal exercises, I call it squeezo smasho. Because the passive tension from those muscles is adding to the compression. In the older people are people who are hypermobile, then it's kind of collapsing down without enough support. So, you know, it's not good if you don't have enough muscle and it's not good if you have too much muscle. It's what's in between that's most important.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“I don't think you need to stage it like that. That's why I go through the whole exam and look at the finished product that needs some fine-tuning. The thing we talked about in the beginning in that movement causing pathology and the fact that it's really your everyday activities that cause it in the first place. And so that's why you've got to change the way you're doing basic things. Do you know what I mean? And look at that because that's what caused the problem. That's what you need to change.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Looking at your well-shaved head, I'm always reminded of what my father used to say, who was also bald from an early age. He would always say, grass can't grow on a busy street. I'm sorry.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“You get somebody to correct the little bitty movements and then you build on the more complicated, the more demanding movements.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“That's a really interesting point because, in some ways, people have a hard time because I'm looking for little baby things. You know, ironically there's really good research that's been done by Linda Van Dillen. And these movements that cause the symptoms occur very early and they're only a few degrees. And so sometimes with athletes, I've had the issue that, well, these are just baby things and they don't really matter, but they do matter. You've got to stop that and then you can build on bigger ways. There's a therapist by the name of Robbie O'Hashi, who's put these into, it's like a movement spectrum. That's not the exact words I'm blanking on right now where you do isolated exercises, combined exercises, and then putting them together for your sport, whether it's tennis or whatever. And he's seen a lot of athletes. And that's the whole idea is that”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“That movement that shows up consistently. If I stop it or improve it, the symptoms go down. So we do in supine, sideline, prone, quadruped, sitting. Watch people walk. Everything that gives them pain, they get in and out of their car, how to roll, how to go up and downstairs, whatever activities would give them pain and go through them as I said.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Movement in your back The same thing if you bend over and there's no pain, but you come back up and you lead with your back rather than your hips, then that causes pain. Then I know, again, that extending is causing your symptoms. And then if your symptoms, as you have reported, get better when you bend over. Again, I know that extension is causing your symptoms. And then I go through little tests in supine to see the length of the hip flexor muscles. I look to see what your symptoms are in supine. If you have symptoms, just like you sort of suggested, if we flex your hips and knees, you ought to be more comfortable than when they're down straight. If I abduct your hips, I know that what's causing it that way. Do you see what I mean? I will passively move your hips to see what the range is. Make sure it's passive, then I'll have you do it actively to see if that elicits symptoms, show you how to change it. So I'm going through an exam looking for.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“See, that's the other thing that's interesting is because I'm sure with you people have looked at what your range of motion is in your hips. But when you're standing, you don't have that same range of motion. Your pelvis won't rotate on your femurs the same amount. So one, does your hips not move and therefore you have to move in your back more because your pelvis isn't rotating? Or is it asymmetrical? And then the other thing is that actually, ironically, if your abdominals are really good, instead of sort of rotating off of more of an axis, though it's not perfect, your trunks shifts over because if your trunk shifts over in a twisting motion, it's because your abdominals won't elongate easily. And then which one of these motions causes symptoms when I see that it's bad, I will correct it. For example, if you had pain side bending, then I'd put my hand above your iliac crest, have you side bend again?”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“etc. So, how do they forward Ben? How do they rotate? Because many people will twist rather than really be able to rotate and then side bending. Does it hurt? Where do I see the”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“First, it's looking at what they look like. I mean, for me, just like if I saw you standing, I would know a whole lot more than just looking at you sitting because all of these things that we've talked about indirectly I would see immediately. So one is just looking at alignment. And believe me, that's a roadmap to a whole lot of things. And I think it's also worth noting that it's why people stand the way they stand is to minimize energy expenditure. So you can see what the passive tensions are, which are reflective of how hypertrophied a muscle is. And then it's simple motions, Tim, have people forward bend. Does their back flex too much? Does it not reverse his curve? With you, and how much do their hips flex? And typically in men there's more of a problem of excessive lumbar flexion than there are in women just because the center of gravity is higher, the hips are stiffer, etc.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“I mean, that's the nice thing about going through an exam in which you're looking for this path of least resistance, the motion that is occurring too readily, because it'll occur too readily with all of the activities. It goes back to what we were saying before. Then you try to make sure that you're either not getting that motion or you're moving where you should be moving. When you're taking these people through the exam, and I think this is what's so valuable, is you're also showing them how to be in charge of their symptoms. Because nothing is more scary than here comes the pain, what did I do? How did I do it? How do I get out of it? And if you're showing people, if you go this way, it hurts. If you do it this other way, it doesn't hurt. And that's helps also with people following the program that's recommended because their symptoms are there in charge of them and they know what to do to decrease them.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“A little bony prominence on the front of your pelvis and some of your major hip flexors attach there. But it's also an indication of what your pelvis is doing as far as tilting forward or tilting backward. In your case, what you want to do is not have it tilt forward. So the importance of that exercise would be that you can move your legs without your pelvis tilting anteriorly. I wouldn't put a big load on them, I would only have them slide down, like you're sliding your heel along the supporting surface. Get it all the way down on one leg with no tilt, see if you can do the same thing with the other. If you have difficulty from what we've talked about before, if you take them out in abduction, you should be able to get them down easier. Because your tensor is going to be pulling on your pelvis as well.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“And so that would be to me what the advantage is when you're supine and starting to do the exercise. What would be not the long run good is if you're holding your legs up and trying to do something with your legs while you're holding that position because you're building in too much activity from the iliosoas. So, if anything, in that position, I would just have you slide your leg down and try to keep your pelvis from tilting, put your hands on your, I'm sure you probably know what ASISs are, anterior, superior iliac spine.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“I mean, it depends on what your workout is what would be bad in the long run is if you're doing a lot of holding your legs up and moving those around while you're supine. Because again, you're going to be using your ilioas and it's going to be pulling on your back. The big thing is for you to be able to contract and getting the picture from you that I didn't have before that here you are with an increased lumbar curve and that your lower abdominals aren't as taut in lower abdominals I mean external obliques, not just the ones that are lower. And when you contract those muscles, they tend to flatten your back and decrease your symptoms.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“That's part of the whole strategy is make sure, because usually the problem is that's problematic is occurring during all of your activities. The body follows the rules of physics. It takes the path of least resistance. So if it's easy to move there, it keeps moving there. And that's what you're trying to change to make it easier to move at other places where you should be moving more.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“That's good. And again, if you look at it from the standpoint, the more you move someplace else besides your back. Better off you're going to be”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Yeah, because you're getting a translation motion. But okay, what if you put your arms up over your head and take a deep breath? Does that decrease your symptoms at all?”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Other thing is just even when you were doing this, you don't have any symptoms at all when you're sitting there right now”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Through the middle of your chest. Yeah, right. And don't, I always like to say I don't care how far you go, I care how you get there. And so don't push it for big range and just make sure you're not moving your lumbar spine and that you're doing your thoracic spine”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“And you want to be sure, Tim, that you don't just pull yourself over. You want to try to fall like you've got a heavy elbow. In other words, don't contract the muscles on the same side, but try to get these to elongate. So like you're falling over. More passive elongation rather than an active contraction. Now you're not going to go real far initially unless you've got a really heavy elbow.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“That's what you need to do. And then here's the other thing: that if you stand with your back against the wall, and then you try to do a side bend, but, but, but, you want to make sure the side bend, you're moving through that the axis of rotations through your chest, not in your lumbar spine.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Okay, well, pump handle means you're the front of your chest, your sternum is going up. Bucket handle is like the sides expand. And so with arms up overhead, you want to really think about lifting your chest as well as pushing your rib cage out.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Usually, as I was saying before, if your rib cage doesn't expand, then it's often because your abdominals are too taut. And so one of the ways is to elongate them. So arms up over your head and taking a deep breath. And just you probably know that with breathing, you've got two modes of movement. One they call pump handle and the other is bucket handle.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Because it's not just is it one iliosoas that's problematic or both of them one tensor that's pulling more strongly than the other? And that's the passive tension, not just the active tension. And that's what you have to know.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“And I think the other thing that's tied to that while we're talking about the hip is they're identifying more and more that hips what they call thermal acetabular impingement. Hips aren't flexing as much. They're structural changes going on. So if your hip only flexes ninety degrees, then you want to bend over. You're going to do it much more in your back because your hip's not doing it. So, I want to know all the things that relate to flexion. In the older person, then it's more related to extension, just like the stenosis thing. Stenosis is, that's when you really can't extend. That's why you see old people walking bent over, why they need a walker when they're bending over. And then the element of rotation.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“The tensor fascilata is going to pull more on the pelvis. And I will tell you that in my judgment, and I don't think I'm way off on this, at least 70% of the people with back pain, it's because their hips not moving optimally. And you said it yourself. My hip is not moving and then it bothers my back. Well, that's exactly what goes on. And it doesn't take some big structural fault to have that, just a difference in the passive tension. So usually with younger people, if I'm going to generalize about back pain, it's related to their spine flexing. Because when you're younger, you're more flexible.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“In some ways, I would be looking more specifically at which particular movement do it. And then try to identify. For example, Be hard for me to believe this, but if you're hip flexors and it makes a difference, like the tensor fasciolata is a hip flexor, but it has a rotational component that's much stronger than the psoas does. The psoas has more anter pull.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Hands so you go back and you don't use that muscle. Well, these are small samples of what I'm talking about as far as identifying what are the factors that are contributing and how do you change that in your everyday activities.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“Think it's always a cause, but it can certainly be an exacerbator because the psoas attaches to the lumbar vertebrae, and it also attaches to the intervertebral disc. It's a muscle that's constantly pulling on your back and pulling it in sort of a translation motion. Iliacus is attached to your pelvis, so it's not directly acting on the vertebrae the same way the psis is. In fact, people that truly have a herniated disc and they're in that acute phase, I try to have them do nothing with their ilios. If they want to lift their leg up, use your hand to lift your leg up to put your shoes on or to cross your legs or get into the car or something if you're sitting down already. So you minimize that use. And just like we were talking about in quadruped, if you are in quadruped and you want to rock back, you will probably use the psoas to do it. And that's why I suggested to you to push with your.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“It's how you even roll over or get out of bed. We go through every one of these things teaching you in your everyday activities so that it does become automatic. But it obviously takes participation on the patients or the subject's part as well to learn it. And then you know it's going to take time. I think it's important for people to realize they can't just do 10 repetitions or three sets of an exercise and then they're going to move differently. I think that's been part of what's been picked up in my book is that you have to bring people along, show them how to do that, and that exercise won't change the way you move. You have to change the way you move, and that can improve how muscles function.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“In my mind, it's twofold. In one, we know it takes a while. Just like if you're learning a sport or you're learning to do anything, it takes time and it takes attention and it takes specificity. And so one is just like we're talking about with you. What are the most important kinds of exercises? What are the issues that are an impediment to doing it the way you should do it? What are specific exercises that can help you and minimize those? And then what's really important is showing you in your everyday activities what you should do. For example, if you already know that your hip flexors, you're calling it the iliactus, is problematic, then even when you're sitting making sure you're not pulling with your hip flexors to stay forward right now.”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT
“That's what I'm saying, and you really can't do that. I mean, there's no way you won't keep injuring your back if you keep walking like that”
2023-08-04 · The Tim Ferriss Show · #685: Dr. Shirley Sahrmann — A Legendary PT Does a Deep Dive on Tim's Low-Back Issues, Teaches How to Unlearn Painful Patterns, Talks About Movement as Medicine (or Poison), and More · IDENTIFIED FROM THE TRANSCRIPT