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“Current understanding of joint motion continues to indicate a need to restore joint glides as well as rotations when attempting to improve joint mobility.” — Kinesiology, 3rd edition. The RAMP Method attempts to reconcile any disconnects between movement desire (I…



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At Meso Fit Studio, we value our clients time and effort by developing exercises that get results fast, often within a workout. The exercises below re-pattern the brain to rotate at the shoulder and minimize rotation at the elbow. For…



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In Part 6 we explore further ways to activate and strengthen the hip external and internal rotators. Below are further examples of the unique approach we take at Meso Fit Studios that develop stronger rotation in the hip and shoulders,…



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We cap our rotational series with an exercise that ties it all together: The Throw. Start each version slowly, and increase fluidity and precision: The Throw: This version sets the pattern. With each turn, try not to put much bodyweight…



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In this shoulder progression we add a turn of the lower extremity that forces the internal and external obliques to stabilize the torso. Rotation of the spine should be contained and relegated to the hips and shoulders. Keep the foot…



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In this phase we strengthen the adductors ability to keep the femur (upper thigh bone) as stable as possible. A light band is placed above the knee to activate the adductors and core; while a heavier pull band (shown below)…



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The best movers change direction fast and that takes properly rotating from the right places. At Meso Fit Studio, our exercises restore lost rotation to the hips and shoulders and remove it from the spine. Below are exercises that target…



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At Meso Fit Studio we: Remove compensated rotation. Restore rotation in the hips and shoulders. Strengthen rotation. These are repatterining exercises we designed for the hip. For more info see: https://mesofitboca.com/blog/2019/8/22/bucket-theory In this exercise, the femur (upper leg bone) must…



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Pressed for time? No equipment handy? The Anytime/Anywhere workout gets it done when time, space, or equipment are sparse. This workout is done circuit style, and with every interval the number of reps is counted per set and matched, or…



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To keep bodies nimble and quick, the torso needs stability, and stable torsos have strong cores that allow the extremities (arms and legs) greater range of motion to create graceful, powerful movement. Below are examples of how to strengthen the…



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