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Foundational Movement - Rotate

 
Rationale

 

With rotation, not only are we working rotational muscles - like the obliques, the core and the hips - we are promoting functional movements that exist in real life, like moving groceries in and out of the car and playing golf, tennis etc.  It is important that we learn how to effectively manage movement during rotation to make sure we increase core strength, improve balance, reduce injury and strengthen spinal stability..

Best practices

 

In the TRC Foundational Movement approach to rotation strength and conditioning, most exercises focus on a "cylindrical rotation" of the torso to emphasise hip mobility (internal and external rotation) and power transmitted through the torso. 

Cylinder rotation: Hips and shoulders move together, rotation coming from hips and lower body..

Standard

The standards for the rotation are to maintain a stable core through a vertical axis and rotation of the hips to drive the movement..

Stable

Torso moving in a cylinder fashion

Mobile

Ankles, hips, t-spine and arms

Poses
Power Pull.jpg

Power Pull

Adjustment

Fully shortened

Position

SF

Start

  • Working side with cradles in hand; wrist next to chest

  • Reach free arm towards anchor point next to main strap

  • Feet one or two steps in towards the anchor point creating a slight angle

Movement

Unwind the free arm back and extend working arm to look back at free hand behind body, ending with a straight line from anchor point, through suspension trainer to the free arm

Return

Pull working arm back in ads the free hand comes towards the anchor point

Trikonasana.jpg

Trikonasana [Triangle]

Adjustment

Fully shortened

Position

SF

Start

Place both cradles in one hand

Movement

  • Split the stance; step front foot towards anchor point, toes facing forward

  • Step hind foot a giant step back, toes turning in an angle

  • Press outer edge of the palm into cradles

  • Hinge hips away from anchor point

  • Bring upper body parallel to floor

  • Rotate to stack upper hip and shoulder over lower hip and shoulder

Return

  • Press into hand with a flat back

  • Stand up, step feet together

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