Loading the Right Side - Trunk Rotation Cue to Improve Movement (ON BOTH SIDES)
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- Опубликовано: 11 июл 2024
- Loading the Right Side - Trunk Rotation Cues to Improve Movement (ON BOTH SIDES)
One of the most common complaints of clients and patients is a right side that doesn't move as well as the left. They often describe it as feeling stiff and locked up, especially through the right hip, shoulder, and lumbar spine regions.
One of the usual culprits is over-compression of the right side during gym-related activities.
This can manifest as discomfort or limited motion during the compressive portions of movements. Some examples are the bottom of a split squat or squat or raising the arm past shoulder height.
To improve this limitation in movement, it is often useful to look at asymmetrical movement patterns and positional tendencies within the body.
Typically, humans have an easier time creating compression on the right side of the body and tend to be positioned into an expansive orientation on the left side.
This often means that part of the rehab or training process is to enhance the ability to compress the left side of the body.
This approach can ultimately free up motion as the brain allows the right side to let go (in certain ways) and the left to stabilize (in certain ways).
However, many times this approach doesn't completely work out because of a lack of loading the right side.
The rationale here is often that the left side strategy must be relatively stable before you will be able to let go of tension on the right. And while this can be true in many cases, it is also equally as usual that the individual needs to learn to manage expansion and compression during activities that load the right side to allow the right to let go.
For example, in a right foot forward split squat, if the right side is compressed to start, it can max out compression early in the motion (prior to hitting the bottom position) and you will see a number of ROM substitutions (hip hike, knee adduction/abduction). If you can learn to expand the right side and reduce the rate of compression during movement, often tension is reduced and movement fluidity is improved.
To address this issue of an overly compressed right side, we can use trunk rotation via a left arm reach and abdominal oblique activation. By reaching to the right from the left, we can rotate the trunk to the right, opening the space between the right pelvis and rib cage. This often reduces tension in the right lat and QL region and improves both hip and shoulder range of motion.
Often times, this needs to be progressed from the ground up, which is exactly what we cover in this video!
Enjoy!
If you need help improving movement on the left and right sides, head to chaplinperformance.com and book a movement assessment.
00:00 - Intro
00:53 - What's so special about the right?
01:56 - Common Exam Findings
02:27 - Common Positional Presentations
04:09 - Point of Confusion
05:04 - Positional Cues
07:09 - Activity 1 - Side-lying Propulsive Reach
10:14 - Activity 2 - Cable Trunk Rotation
11:24 - Activity 3 - Split Squat with Left Arm Reach
12:21 - Recap
If you want to improve movement and don't know where to get started, I recommend you take my Breath-Work Breakthrough 7-Day Challenge.
This email mini-course teaches you the fundamentals of breath-work. This will pave the way for regulating your nervous system and improving dynamics of the rib cage necessary for improving movement.
Get it here - www.chaplinperformance.com/st...
Links to equipment I use:
Squat Wedges: tinyurl.com/3v8zxhah
Camera: amzn.to/3wOn4rM
"You're a wizard, Greg"
- Hagrid
- Tyler
Man you deserve 1 million subscriber. I need the right side so bad! Almost all PRI assume that we are left aic. What the hell? My right leg is stuck in er and I am shifted to the left already for years. Thank you! This is gold!
You are most welcome! I appreciate that!
Wow Greg thanks for this video! You hit the nail on the head, again. High quality vid, can’t thank you enough, your exercises have changed my life. Greg=The Goat of Posture.
Thanks so much man!!! Glad to hear the video is helpful and happy to hear from you. Have a great holidays my man!
@@ChaplinPerformance Thanks man! Happy Holidays for you and fibs as well!
The way you explain concepts is appreciated and is unique among the asymmetrical RUclips land. Thank you and keep it up
Killer video as always ! your attention to detail is something special, keep up the good work!
Thanks for watching James!! Appreciate you!
I've, supposedly, had scoliosis for some 30 years, and I've recently been doing an exercise similar to the first one, though flying blind. Thanks so much for this, even listening to your explanation I could feel my ribcage align better. Top stuff!
Thanks so much for the kind words!! Glad it’s helpful!
This is pure gold _ personally _ for me _ this is PURE GOLD!
I got into this mess gradually over years _ after I broke my right humerus in an Arm-wrestling match. I'll try these DEFINATELY!
Thank you for this in particular, hope it helps many more than me. Hugs from Tuscany.
Hugs back brother!!! Thanks for watching. Glad it’s helpful!
Hey, send some grapes or wine.
Your cueing is extraordinary.
Thanks so much Lori!!
Made for me, thank you so much!
You are so welcome my friend. Great to hear from you!!
@@ChaplinPerformance I feel so much better after months of practice. Rotation of the ribs is definitely the part I was missing. You changed my life bro, I'm gonna be grateful forever!
Hello Greg! Good to see you back! This used to be my issue. Thank you, these are helpful cues just to remember. Best Wishes for the Holidays!
Always appreciate the views and support. Hope you are having a wonderful holiday season!
How did you fix it? and how long it took
@@2fastnfurious4u Hello! I had muscle-pelvic-foot issues for a long time, six years, but four of those years were spent determining the problem and also healing tendons in my foot. The final two years, I left professional help (partly for financial reasons), and decided to self-treat according to metaphysical principles.
I lay flat on a hard floor and after completely relaxing, which was not easy at first, I made a mental scan of my body to sense where I was holding tension. I did this daily for months before I started to "see" (in my mind) and feel how my body was twisted.
I used the principles of Somatic Movement (Dr. Thomas Hanna) to create isometric muscle "exercises" for myself, which slowly released the tension in my hips, legs, and feet.
I also by "accident" one day found Greg Chaplin's channel, long after I had given up RUclips searching, and he performed an adductor release (lying sideways with one leg on a chair, the other leg beneath the chair, lifting the lower leg up toward the leg on the chair), and that one exercise helped me immensely, which is how I started watching this channel.
Also, I used visualization (Neville Goddard) to see and feel myself walking normally again, and two years later, I was walking normally again.
There were good and bad days and many setbacks along the way, and I became discouraged many times.
I still have muscle "memories" of those years, meaning that when I am stressed, I can feel my muscles wanting to stiffen and twist again, but over time, I have learned to intercept the memories, and I believe that eventually, I may even forget altogether.
I wish you the Best of Health!
@@2fastnfurious4u Forgot to mention that balloon breathing helped me also. Mr. Chaplin has a video on that.
@@maryjomagar7154 thanks a lot for your input 👍 I'm into PRI based exercises and Feldenkrais sessions helped me with repositioning pelvis and reducing compression
Hello! Thank you for sharing this information, how often should I do these exercises to go back to normal?
Well this position is very normal so think of it more as rounding out your positional competency… but with that being said, it really depends on the individual!
My righr shoulder is higher n my right ribs r compressed also my left hip is rotated n my pelvic is shifted n tilted to the right....which exercise i should do for ribs shoulder n pelvic...thanks
My head and hip are to the right. My ribs flaring to the left to compensate. How did you know? Thank you!
during inhale/exhaling do we keep pushing forward with the left elbow? And, I can't get a full exhale. Any cues for that? What am I doing/not doing? Thank you for sharing your knowledge. Your channel has literally helped me to recover from more than one issue.
Hi Lori!! So happy to hear the channel has been helpful. For the left arm, you can either try to continue the intention of a reach or do more or a “set it and forget it” kind of approach. In terms of the exhale, I’d suggest a long gentle exhalation through an open mouth. Focus on duration vs intensity.
I always stand on my left leg and my right side of the body is weaker but I can't rotate to the left , feel restriction in my right leg.. Can this apply to me or looks more like a left aic?
My left obliques and QL are a lot stronger than my right side and my right hip is higher than my left but I got my right ribs more down and left ribs more flared out, should I be doing the opposite or stick with how you’re doing it?
Hard to say without assessing you. If I've got the right idea based on your description, then this video might work pretty well for you
Is possible to be compressed on my right oblique, but most of my tightness is on left back side and also left shoulder, and lateral hip.
Yes for sure
Huh I fit perfectly to that positional presentation, but my left hip & shoulder flexion are much more limited 😕
Likely more forward on left vs oriented right and forward on right.
hi, is it normal to feel some back pain after doing these exercises? thanks for everything
It could be. Hopefully it doesn't happen too much over time.
Not related to this video, but why should I be doing if I'm skinny and doing breathing focused exercises for my asymmetries particularly AIC and right BC. It feels like I can't activate muscles much even though I'm skinny.. they do help to ease the pain in my left leg, and left rib flare is getting better. But pelvis asymmetry and upper left neck-shoulder are still there.
Your best bet is probably to focus on slowly building strength.
Noticeable asymmetries indicate orientations of entire segments of the body as a unit in space, which is often a compensation for force production.
So focus on building a solid foundation of your basic movements and progress strength slowly over time.
You’ll likely see those fade if you can eat enough and train consistently without any sudden massive jumps in volume.
Where is the majority of your weight when performing the rotation exercise?
When doing the cable trunk rotation , what foot contacts should we be thinking about ?
Thanks!
Whole foot contacts... Make sure you have both inner edge and outer edge... not too far forward but not too far in the back seat!
You the man!
Thank you!
So by loading the right side is that the weak side ? The left side of my lower and upper back is alot more muscular than my right
I tend not to think of things in terms of weak and strong, but rather either positioned effectively or ineffectively
9:56 Isn't this a right arm reach? I thought it was supposed to be a left arm reach?
This a right arm reach once you’ve used the left to establish the right trunk rotation. You still need to learn to reach with both arms on a rib cage that is more neutral relative to its typical movement tendency
Hi, I have a rounded right shoulder, kyphosis on one side, my core is weak too
3:22 is exactly where I’m at lol
Sounds like these might be worth a try then!
@@ChaplinPerformance I need correct breathing for any of these to work
@@ChaplinPerformance do you have tips on how to improve breathing first ?
@@victoradebanjo7345 Hi yes! Here's a link to my Breath-work Breakthrough 7-Day Challenge. www.chaplinperformance.com/store/breath-work-breakthrough-7-day-challenge This email mini-course will help you to learn a range of breath-work techniques to help you get the most out of these exercises.
Sir it would be better if you demonstrate exercise yourself instead oshowing sceleton which we cannot understand the science