The lower body rotation also loosens up your hips.
Not exact matches
On the other hand, if the feet are slightly turned out, staying in line with the knees doesn't require such an extent of tibial internal
rotation and it's much easier to keep the entire
lower part of the
body in a straight line.
As a whole (all heads working together), the pectoralis major assists adduction (
lowering upper arm from side raise position to the midline of the
body), medial
rotation (rotating upper arm forward or inward to the midline of the
body) and horizontal flexion (moving the upper arm from a side raise position to the front of the
body).
Without the help of your
lower body, the Seated Swing requires more power from the lats and increases core activation and
rotation.
I invite you to add this, and other
low impact back strengthening moves into your «heavy
rotation» — that's the parts of your
body you give special focus to and never forget to train — for a lot of people that's our abs — but I'd argue that this area is far more essential.
Functional Injury Prevention Exercise: Ring Scapular Retraction (not filmed)- A series of
body weight rowing motions (
low row, horizontal row, & horizontal row with external
rotation) which all emphasize retraction of the scapula with a tight one second hold for each rep. Typically, I have the athletes do 10 reps of each movement.
The
rotation engages both the abs and
lower back and the row engages the lats, making this a great compound upper
body exercise.
The transverse plane divides the
body into upper and
lower halves and generally involves
rotation of the
body.
Many of us stand with our legs internally rotated, and external
rotation is crucial for strengthening the legs, pelvis, and building balance in the
lower body.
You will learn a lot of joint mobilization techniques such as ankle
rotations, wrist adjustments, back cracking, side twists to click the
lower back, as well as how to use your
body with walking on people's hands and feet, and extra techniques to achieve deeper pressure using your elbows.