Knee valgus correction, horse stance

Horse stance is one of the most famous and effective martial art exrs.
Ussage:  as knee correction exersise
Benefits: corrects knee valgus, pelvic disfunctions
Demo:

Restore breathing pattern

-Hold slight contruction in transverse abs

-Inflate stomac, hold lower part, direct pressior under ribs lateraly 

-Do rapid deflate, catch momentum of inflate and reverse it, contruction moves from lower to upper stomac

Do in different positions: 

- trunk bend 

- trunk rotated etc

Дыхание CO2 Неумывакин

Неумывакин советует как правильно дышать.
Слегка бытрый вдох -> Слегка быстрый выдох (оба негрубокие) -> пауза от 30 секунд -> выдох остатка воздуха

Делать так от часа в день. Это восстановит баланс CO2 в организме.

Можно еще использовать  пластиковый пакет или тренажер Фролова. 

KNEE INTERNAL ROTATION. IT-band vs Peronius, Tibialis Anterior, Extensor Hallucis (big toe), Hipt Ext Rotators

IT-band vs Tibialis Anterior, Extensor Hallucis (big toe), Hipt Ext Rotators

In horse stance bring hips to the end of motion range to external rotation so feet will make eversion(ext rotation, supination) and then contract Peronius group to make foot pronation.

This will stretch itband, make knee internal rotaion, relax slack popliteus.

Note when walking emphasize feet pronation movement, and stabilize hip to allow rotation movement in knee joint instead of passing it to the hip.

Locked knee joint (no rotation when extending) cause posterior leg stifness, siatic compression,
hip issues, etc

Todo:  add video

Psoas with left QL vs right QL

Чтобы растянуть правый lowback triangle (QL, multifidus, etc) делаем арч в дугой вроаво, втягиваем hip(engaging psoas) , делаем inominate adduction приведение on the left side

Центр тяжести и Psoas. Psoas - hip/back stabilizer

Todo: copy from image

Finaly Gluteus Maximus Mistery seems to be solved

Gate

1. Free leg (L1) Knee flexing with leg raise. Muscles: psoas pull in hip direction parralled to femur shaft
2. Stance leg (L2) Adductors stabilizing leg. (Psoas pulling raised leg in adductor adduct stance legg toward raised leg motion/навстречу в противовес)
3. Trunk makes rotation contlateral. It is antagonistic to L2 groin retraction (как бы втягивание паха).
4. L2 groin retraction. Muscles involved: psoas probably l4-l5 part, with Iliacus, and probably some low back triangle spine muscles
5. Internal hip rotators will assist hip retraction  (that internal rotator located on internal part of ichial tuberosity)
6. Glut Max is opposing internal hip rotators

!Important: push into heel (пятка) into abduction direction
that will create small torke in hip external rotators will be engaged, when leg abduction with groin retraction is performed (операясь на пятку ее внетреннюю часть) it will engaged hip internall deep rotators with are pulls ichial tuberosity toward the femur shaft which will unlock SI JOINT  

This complex movement is normal for healthy gate 

Todo: 1) add some pictures videos with explanatioin and demonstration
           2) test in to prove the concept