Joint Distraction for the Pillar (Hips, Spine and Shoulders) #PreHabExercises #SpringMobilityChallenge Before starting a training session or race/competition/game, take the time to practice these joint distractions variations in order to help improve the arthrokinematics (joint function) and integration (coordinated movements) of the Hips, Spine and Shoulders (Pillar). #PreHa #PrepareToPerform PILLAR: ACTIVE HANGS AND SUPPORTED HANGS SPINE, HIP & SHOULDER TRACTION Benefits: Active and Supported Hangs provide benefits in regard to an individual’s Mobility as well as in Shoulder Girdle and Core Activation and Strengthening. Many individuals have underactive Shoulder Girdle/Core muscles due to modern living and Daily Life Activities that ultimately disrupt the proper arthrokinematics of the Shoulder and Neck. In regard to Mobility, these Joint Distraction variations align the arthrokinematics of the Pillar, which is an anatomical term regarding the integrated biomechanics of the Hips, Spine, and Shoulders. This Joint Distraction is recommended for individuals experiencing: Low Back Pain, Upper & Lower Cross Syndrome, Asymmetrical Weight Shifts, Forward Head, Uneven Shoulders, and Buttwink. This exercise improves Movement Efficiency in many Movement Patterns, including squatting, lunging, running, cutting (agility), and more. Application & Alignment: Find a sturdy bar that can fully support an individual’s bodyweight and grab onto the bar with both Hands. Then hang from the bar in an ‘Active’ or Supported’ Hang. Variations: This exercise can be performed ‘Active,’ which involves the individual fully supporting the bodyweight with only the arms (Advanced Version) or ‘Supported,’ which involves an individual maintaining the feet on the floor or a platform to use the legs to support the individual’s bodyweight (Modified Version). Add Rotations: In a smooth and controlled manner, slowly rotate the Hips from side-to-side to create a ‘Spin’ within the arthrokinematics of the Spine and Shoulders. Option: Rotate the Hips and Hold the positions for several breaths before repeating the rotation to the other side. Additional Supported Hang Variations: Arch, Hollow and Lateral Flexion Arch and Hollow: While in a support hang position, press the Hips and Torso either forward into Arch (Global Extension) or backward into Hollow (Global Flexion) to ‘bias’ or emphasize the distraction forces on the Anterior (Front) and Posterior (Back) sides of the Pillar’s joints. Lateral Flexion: While in a supported hang position, shift the Hips and the Torso as far as possible into Lateral Flexion to the Left and then to the Right. This motion will ‘bias’ or emphasize the distraction forces on the Lateral (Side) portions of the Pillar, especially the Spine. Exercise RX: Isometrics: Hang from the bar in an Active or Supported version of the exercise for a series of 10+ deep exhalations and/or… Isometrics: Hang in each of the following Supported positions: Rotated, Arch, Hollow, and Lateral Flexion, for 10+ deep exhalations and/or… Movement: Hang from the bar and smoothly rotate the hips from side-to-side in a smooth and controlled manner or Flex and Extend the Torso into Arch, Hollow, or Lateral Flexion while focusing on deep exhalations for 30 seconds. #PreHab Keep Getting Better! http://ift.tt/1NgYVx8
