The Stability-Mobility Continuum
The following list Is a non-exhaustive list of areas on the Mobility-Stability continuum that need to be very decent not just for rotational strength and power but also for general health.
Scapular Stability & symmetry
Thoracic rotational mobility
The most common issues I see is poor mobility in both rotational and extension thoracic positions. This would be very common with officer workers.
Many of these areas are dealt with by simply getting up and moving regularly. Lunch time walks, getting up every 20-30 mins (our muscles start to switch off approx 20 mins into sitting) and thru basic stability and compound exercises common to most programs like Bird Dogs, face pulls, step ups, squats, hinges, push ups etc. sometimes though if chronic poor movement has a negative effect then more specific exercises are needed.
In terms of rotational movement and power I would suggest ankle, hip & thoracic mobility are in line with the decelerating needs of lateral flexion, extension and rotation.
To put it in very simple terms if we do not have the mobility of the thoracic spine we may not have the movement to rotate enough, but if we do not have the decelerating properties trained as well then we may over rotate. Sitting and general inactivity is a negative for both. So simply going to the gym and knocking out squats, dead’s, bench & chins won’t cut it for anyone with a sedentary job.
Building dynamic stability, understanding anti-rotation, anti-lateral flexion and anti-extension and their relevance to skill in rotational sports and even sprinting.
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