Gravity is the dominate force in strength training but fails in transferring to real-life movement. The hip joint is designed to move using rotation. The end-range motion of the hip muscles is rotation. Rotation is the first thing that's lost when hip muscles are tight from overuse, injury or imbalance.
Tight hips not only restrict movement... tight hips create instability in movement. Adding a rotational component to your workout will condition the abductors, adductors, flexors and extensors to fully load and unload for power and precision.
Rotational Preload... create diagonal resistance to release tight muscles. Using the rotational plate you simply line your foot with the 45 or 90 degree hash mark up and rotate to a neutral stance. Rotate past neutral for a full lengthening contraction.
Dynamic Rotational Force ... take your muscle/muscles from internal to external rotation. Contract the full length of the targeted muscle for end-range strengthening and work in and out of end-range.
Preload plus Resistance Bands... target tight weak diagonal fibers of the hip muscles and further challenge the anti-rotation role of the pelvis and lower body by adding bands to upper body or open-chain leg.
A lengthening contraction refers to the muscles ability to fully contract at the end-range position. Rotational, diagonal resistance is used to facilitate a lengthening contraction.
Because the diagonal isometric contraction facilitates proprioceptors (sensory agents) that respond to muscle lengthening and changes in muscle length…. in other words diagonal isometrics fix the sensory problem associated with inhibited, tight muscle fiber.
Diagonal force does what gravity can’t …. it bypasses superficial muscle fiber and contracts a deeper level of muscle fiber... where muscle lengthening proprioceptors reside.
Diagonal force plus rotation (moving past neutral position) takes the muscle to the end-range for a full length contraction. This is the neuromuscular key to greater mobility and powerful stability.
Stretching a tight muscle will not lengthen muscle fiber that has lost neuromuscular response... you are most likely stretching connective tissue and musculature that has normal function.
Trying to gain range of motion without fixing neuromuscular response leads to loss of power and instability.
StandingFirm® isometric diagonals restores neuromuscular response for reactive lengthening and full muscle contraction.
Rotation is key to staying in peak condition and injury-free. Both models function in the same way. If the large muscles of the hip is your biggest focus the Pro model is great. If the muscles of the knee and ankle are your major focus the Personal model is perfect. That said, both models work the hips, knees, ankles, shoulders and core.
Corrective exercises are not just a matter of choosing the right strength exercise. A process called facilitation is needed to reboot tight unresponsive muscle fiber. Facilitation is about positioning, force and length.
Corrective work isolates to the problem area and uses direct force (this process generally requires a trained professional if you don't own a Rotation Station). Without isolating the problem the body will naturally compensate and take the path of least resistance. That's why gravity based exercises can't be corrective.
Isometrics provide direct force to the tight fiber. Diagonals create the longer line of pull that reaches deeper muscle fiber. You can quickly set up a diagonal isometric "preload" using the rotational plate and resistance bands.
StandingFirm® combines the precision of diagonal isometrics with fast easy loading to make sure weak/tight fibers aren't bypassed... but to also integrates traditional exercises. No other product or method can do that.
If you're conditioning for a sport ... a comprehensive approach includes both internal and external directions. Symmetry in rotation creates stability in movement. But it's perfectly ok to just work in one direction for targeted tightness...even though you load resistance in one direction the entire lumbo-pelvic-hip complex is working against resistance.
Certain athletic movements do place value on the ability to rotate in a particular direction...ie, a ballet dancer's turnout. That being said the closer you are to symmetrical rotation in abduction the less likely you are to have overuse and injury problems.
Preloads improve muscle activation in the tight, weak direction and balance rotation. You will have greater stability because of precise muscle function and still have the range of dynamic rotation you need for your sport.
Muscle tightness follows a diagonal path. Mobility problems in the lower body can affect movement in the upper body. The hips are the center of movement and many mobility issues can be resolved using hip joint rotation.
Resistance bands do not rely on gravity to create force... as do other weighted tools like dumbbells. The force created from bands comes from the thickness of the band and the length of the band.
Adding strands or creating smaller loops with a large loop allows for increased resistance... by adding strands or "loops" to the rotation plate you increase the "thickness" of the band.
Length is another factor in band resistance. As length increases on a taunt band... resistance also increases. Resistance bands have a limit as to how far they can stretch. It's important to have stretch left in the band at the end of the motion.
The amount of resistance you should use when performing an exercise with a band is determined by your ability to maintain proper alignment. The hip, knee and foot stay aligned for the duration of the exercise... too much resistance will pull you out of alignment. The neuromuscular response requires precision... especially with corrective work.
Functional exercise may be done with a single leg on the plate or one foot on the rotational plate and one foot on the ground. If a single leg stance is too challenging... use the other foot or toe to anchor your hips.
YES! You can use any resistance band with StandingFirm® rotational resistance. The same rules apply... thickness and length determine the force.
The V allows for 2 angles of pull on the muscle. You can vary your workout by adding or removing angles of pull using the base hooks.
If you want resistance coming from one side for a different angle of pull that works too!
NOTE: You won't feel the rotation on the opposite hip as much... but you will get the benefit of targeted rotational resistance on the working leg.
The large loop is doubled over to create smaller loops and doubled again. When placed around the hooks you have the option of multiple strands of resistance.
Apply one, two or three strands of resistance bands to the peg. Line your foot in the 45 or 90 degree position and rotate to neutral.
To work the 45 degree corners (working internal to external rotation) use a 90 degree preload. The resistance bands won't go slack from lack of length when you start in a 90 degree position.
Pure rotation takes the muscles of the hip through a natural end-range motion. A great way to begin is by rotating the core muscles and continuing with one leg rotation... move through all hip positions... flexion, extension, abduction and adduction.
Squats, lunges, deadlifts all have variations to emphasize one muscle or group over another. StandingFirm® works by the same "rules". The difference with StandingFirm® is the addition of natural rotational force that lengthens tight muscle fiber for stronger muscle contractions. In addition, lumbo-pelvic-hip activation and stabilization changes with direction of rotational force. The result is improved mobility.
FOR EXAMPLE: A squat with a rotational hold facing the front... challenges the quads and the deep fiber of the flexors. A squat with a rotational hold facing the side challenges the quads but also the deep fiber of the abductors because of the rotational force.
Dynamic rotation without resistance prepares your muscles for full lengthening. Pure rotation can be added to any functional exercise.
Adding upper or lower body resistance bands to a free-moving rotational plate challenges the anti-rotation role of the core.
When you have hip mobility the leg rotates freely without the pelvis moving. You can strengthen hip mobility in any plane of motion with free rotation... or by using rotational preloads to fully load and fully unload the muscle.
Hip stability is about equalizing muscle length. Rotational work creates a full lengthening muscle contraction to keep the hip muscles balanced. Since most injuries result from an inability to counter force while lengthening... you are not only improving stabilization power but also preempting injury.
If you have a weak link ... you'll feel it first. But don't worry ..StandingFirm® specializes in weak links. You'll strengthen the entire kinetic chain when you mind your alignment and don't play into your "strong" position.
Anti-rotation exercises use the proprioceptive lengthening power of isometric diagonal resistance. When you perform isometric anti-rotation exercises you lengthen deep tight muscle fiber in the targeted muscle and condition the lower body and core to maintain alignment.
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