Rotation
Why is it important to work rotation?
Gravity is the dominate force in strength training but fails in transferring to real-life movement because you move using rotation. The hip joint is designed to rotate. 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.
Loading Rotation
How do I load rotation?
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.
Dynamic Rotational Force ... preload internal or external rotation rotate to a neutral stance. Pulse past neutral in internal or external rotation.
Preload plus Resistance Bands... further challenge the anti-rotation role of the pelvis and lower body by adding bands to upper body or open-chain leg.
Internal vs. External rotation
Symmetry in joint rotation provides stable movement, greater agility, and optimal muscle balance. Uneven or limited rotation in one direction signifies tight muscle fiber. If internal rotation is limited preload internal resistance. If external rotation is limited preload external rotation.
Rotation & Functional Exercises
My hamstrings are tight... now what?
Release and activate the deep fibers of the hamstrings with a quarter motion (25 degree) hip hinge. Position the open chain leg to the front of the body and to the back of the body. Hinge with preload.
My IT band is tight.... now what?
Release and activate the diagonal fibers of the IT band with diagonal reach lunges: a quarter motion (25 degree) lunge using a rotational preload.
My adductors are tight...now what?
Release and activate the diagonal fibers of the adductors with 25 degree leg swings across the front and the back of the standing leg using a rotational preload.
My gluteus medius won't fire...now what?
Release and activate the diagonal fibers of the gluteus medius with a quarter motion (25 degree) hip hike. Position the open chain leg in front for posterior fibers and behind for anterior fibers.
Corrective & Recovery Work
What is a corrective exercise? Is it different than traditional exercise?
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.
Position. Position the plate leg in flexion, extension or ab/adduction with the position of the open chain leg depending on the targeted muscle.
Force. For the first time you can train using the force of rotation. The rotational plate and resistance band provide direct diagonal isometric force on tight fiber.
Length. Diagonals create the longer line of pull that reaches deeper proprioceptive muscle fiber. You can quickly set up a diagonal isometric "preload" using the rotational plate and resistance bands.
Without isolating the tight deep fiber stronger skeletal muscles take over creating even greater muscle imbalances.
Resistance Bands
Why use resistance bands?
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.
How much resistance should I use?
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.
Creating smaller loops with a large loop allows for increased resistance. Adding strands or "loops" to the rotation plate maintains the stretchability of the band while increasing resistance.
Can I use other bands?
YES! You can use any resistance band with StandingFirm® rotational resistance. The same rules apply... thickness and length determine the force.
10 Minute Tune-up Ab/Adductors
8-12 reps x 2 sets
Rotational range
Rotate femur with open chain leg in frontal plane..... foot, knee, hip alignment. Pelvis level.
Clam
Preload ER... lower into squat and rotate into greater external rotation.
Resisted hip abduction
Preload with external resistance.
10 Minute Tune-up Flexors
8-12 reps x 2 sets
Rotational range
Rotate femur with open chain leg in sagittal plane..... foot, knee, hip alignment. Pelvis level.
Calf raises
Calf raises with resistance band. Hips still.
Vector reaches
Preload and lunge reach for vectors.
10 Minute Tune-up Extensors
8-12 reps x 2 sets
Hamstring Extension
Preload. Reach hips back, return to standing.
Hinge with external band
Hip hinge with eccentric pull of external resistance.
Hip Hinge
Preload. Quarter hinge.