Our body-workers take the guesswork out of what areas need the most attention to bring the body back to center where all joints sit in their middle range of motion.
We cap our rotational series with an exercise that ties it all together: The Throw. Start each version slowly, and increase fluidity and precision:
This version sets the pattern. With each turn, try not to put much bodyweight into the turning foot to maintain a greater core response.
3 sets of 10-12 minimally loaded until the pattern is consistent and sealed, 3X per week. After 2 weeks, add 3 sets of:
This version has you keep the legs stationary as you turn.
3 sets of 10-12 included with The Throw
After 2 weeks add 3 sets of:
Bodyweight should be evenly distributed to both feet.
3 sets of 10-12
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 turning out minimally loaded.
Perform 3 sets of 8-12 reps
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) is used to create hip internal and external rotation.
Keep the spine flat on the mat while the femur rotates. Use less band pull or regress back to the foot only version presented in Part 1 if the femur or spine cannot be stabilized.
The left and right adductors, when adequately contracted, will also activate the internal and external obliques.
Perform 3 sets of 8-12 reps.
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 the internal and external rotators of the shoulder.
As with the hip exercises in Part 1, the humerus (upper arm bone) must remain the pivoting point and remain steadfastly still throughout the exercises.
Perform 3 sets of 10 per side.
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 remain the pivoting point and remain steadfastly straight and still throughout all exercises.
Perform 3 sets of 10 per side
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 increased, each successive set as decreasing reps (although fine) reveals a lack of cardio endurance and power; two things necessary to achieve any exercise goal.
(This circuit is intense and will take time to adjust to any increase in volume, or number of times through the circuit, so start with 1 or 2 rounds at first and see how sore it makes you the next day. Seasoned athletes should start with 3 rounds and increase volume according to fatigue and muscle soreness.)
Downloading any timing app (like tabata pro) will help keep time even while music plays. The settings for each tabata should be split into varying intensities from workout to workout as shown below. Note: with shorter intervals increase the number of times through the circuit.
ENDURANCE 1.5min 1min
1min 1min
CARDIO POWER 45sec 1min
30sec 1min
SPEED TRAINING 20sec 40sec
10sec 40sec
Deadbug- Start by activating the core with this diagonal-pattern coordination movement. Control the spine with all movement emanating from the shoulder and hips.
Multi Plane Glider Lunge- If a glider isn’t handy, use a towel, or anything that will create an even glide on a smooth surface. This will keep the sliding leg from being loaded with any bodyweight. Imagine the gliding leg is lightly testing thin ice so the brain will keep focused on this very functional pattern.
Lateral Walk With Pushup Progressions- Varying these progressions keeps the brain guessing, which prevents plateau.
3 steps out and back (Add pushup as progression).
Dynamic Lateral Lunge- Challenge the brain to deal with push-off, launch, and landing in flexion. Use the tripod of the foot (inner arch-outer arch-heel) to create powerful push and controlled landing, this forces the brain to use chains of musculature to complete the task, which means increased calorie burn and better neuromuscular connectivity.
Pushup W/Glider (Modified and Progression)- This can be done modified (on knees), or in full pushup position (both shown below).
3 sets of 8-12 reps of 12 reps per circuit.
Step-ups- This requires steadfast concentration to make sure all force emanates from the heel. Step lightly and try to achieve fluidity between hip, knee, and ankle.
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 spine-core connection. By using the floor as instant feedback in the first exercise, alerting you to any movement in the spine while an arm or leg leaves the midline of the body.
The subsequent exercises are designed to challenge the core while the extremities move, and each week the exercises increase in both volume and intensity.
Core Coordination– This exercise is ideal for bringing coordination back into the core in a pattern that challenges all aspects of its musculature. Start with as many reps as possible before perfect form fades. The spine should be in contact with the floor at all times, and the ankle dorsiflexed (foot pulled toward the body).
Perform 3x per week- work up to 20 reps per side for 3-sets
Diagonal Patterning – The obliques are ideally suited to manage torso rotation. One function is to manage rotation of the ribs independent of the hips; another is to control the torso as the arms and legs create rotation.
Add to core routine, work up to 12 reps per side, then increase the bands tension or switch to the cable version for 3-sets
Side Plank Adduction– The whole body should literally look like a plank of wood in this position as any flexion, or bending, will downplay the core’s role in this exercise.
Add to core routine, work up to 12 reps per side, then increase the band’s tension or switch to the cable version for 3-sets
Elephant Walks- There may be no greater way to challenge the core’s role in movement than with Elephant Walks. Make sure the body is as still as possible and allow no flexion in the hips, knees, or elbows. A strong grip will elicit a rotator cuff response and core and cuff are great combinations to strengthen.
Add to core routine, work up to 12 reps per side, then increase kettle bell weight for 3-sets
One of the most worrisome features of aging is reduced muscle mass. Consequently, decreases in strength as high as 20–40% are reported in individuals after age 30, and this loss increases throughout the lifespan. Foot muscles are highly susceptible to age-related atrophy, a process that’s also exacerbated by the long-term wearing of ill-fitting footwear. Several studies confirm that older people exhibit approximately 24–40% less strength in muscles responsible for movement of the foot and ankle than young people.
(1) abductor hallucis, (2) flexor digitorum brevis, (3) abductor digiti minimi, (4) quadratus plantae (note its insertion into the flexor digitorum tendon), (5) lumbricals (6) flexor digiti minimi, (7) adductor hallucis oblique (8) flexor hallucis brevis, (9) plantar interossei, (10) dorsal interossei and (11) extensor digitorum brevis
Studies shows that decreased ankle dorsiflexion range of motion increases the risk of devastating falls. Decreased ankle plantarflexor strength is associated with difficulties in rising onto the toes, and toe plantarflexor weakness impairs the grasping function of the toes when performing weight-bearing activities, resulting in impaired balance and functional ability.
Emerging evidence indicates that age-related reductions in foot and ankle range of motion and strength may be ameliorated by foot and ankle exercises, suggesting that the exercises below should be considered part of an overall rehabilitation approach to foot dysfunction.
The medial longitudinal arch of the foot plays an important role in ground force reduction and in generating sufficient power for propulsion when walking. The Short Foot exercise (video below) aids in creating a more robust medial, or inner arch.
Another great way to work the muscles of the foot is with Toe Grips and Toe Grip Progressions.
For progressions, marbles work best, but any small ball will suffice. The idea is to grasp the object with the toes and lift dorsiflex (see below).
Most people with shoulder pain or injury have a difficult time engaging in exercise, leaving them unsure where to begin correcting painful movement issues. Improving grip strength is an integral step in strengthening not only the hand, but can improve the movement capacity of the entire upper extremity. Physiopedia.com reports that rotator cuff activity is directly correlated to grip strength, “Gripping can be used to increase the flow of neural drive to all of the muscles in the extremity. This can lead to increased stability and strength of the entire upper quarter.”
A stronger grip can provide anticipatory stability to the upper arm, improve wrist function, and help prevent injury elsewhere in the arm and shoulder girdle. The neurological connection between the rotator cuff and grip is well established in studies and should be a major part of any exercise program. Measuring and improving grip strength is easy and can pay big dividends in achieving any fitness goal.
The rotator cuff stabilizes the humerus during all phases of reach. Dysfunction leads to shoulder injury, bicep tendon tears, and overall pain in the region. Imbalanced rotator cuff muscles cause poor posture if the subscapularis, the largest of the 4 rotator cuff muscles, is short and tight, and is a key muscle in correcting rounded shoulders, or slouching.
When short and tight, this internal rotator causes chronic slouching. But the latissimus, pectoralis, and teres major are also internal rotators of the humerus and need to be ruled out as slouch contributors. The picture above shows just how many upper body muscles attach the upper arm to the torso. The grip test below challenges the rotator cuff muscles to stabilize the kettlebell and reveals weakness in the grip/rotator cuff connection.
When applying myofacial release (foam rolling) to the under arm, musculature in need of release will be tender or painful. Slight movement left to right and up and down will apply adequate pressure to the muscles and provide them temporary blood flow. This is an ideal time to stretch these muscles.
Simply hanging from a chin-up bar not only strengthens grip, but also decompresses the spine. This is one of the only ways to reverse the effects that gravity, and misaligned movement, have on the spine. Much like an inversion table, this creates space between vertebrae and relieves the pressure caused by vertebral compression. To be effective, only your hand grip should be tense with special attention paid to the thumb and first two fingers, while the rest of the torso remains relaxed. Any residual tension in the torso will decrease the efficacy of this stretch.
