Playing around in the lab with some ways to improve rotation and hip/thoracic spine dissociation, which is a key component in any powerful rotational movement.
🔹One of the main compensations that I see when asking people to rotate through their spine is that they’ll substitute for their lack of rotation by shifting their hips over. This was an attempt to solve that problem.
🔹Set up: Half Kneeling position, inside knee forward. I’m using a yoga block at my inside hip to serve as a block and feedback. If I try to move at my hips instead of spine, the block will fall to the floor.
🔹If you have a @stickmobility stick, you can use that or a pvc pipe. If you don’t have one, no big deal, the second vid is what it will look like without the stick. I’m trying to reach as long as I can while exhaling and driving my outside shoulder forward and towards the wall. Find an uncomfortable spot and hang out for 8-12 exhales, increasing ROM just a little bit each time. You might get a cramp, that’s ok. Relax and Breathe through it.
🔹This is a great exercise for anyone who struggles with reaching and rotating, as well as learning how to move through their upper back while maintaining a strong hip and core.
🔹Like I said, this is me playing around-any thoughts/comments/feedback is appreciated!
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