The rotational movement pattern plays a key role in generating force when moving and training at high intensity. However, it is often the weakest link and when this weakness is exposed it can cause muscle spasm, pain and injury to the supporting structures in our body. Building strength and stability in this movement pattern will make you more robust and help you perform at a higher level.
WHAT IS THE ROTATIONAL MOVEMENT PATTERN?
Individual muscles do perform specific movements, however chains of muscles work collectively to generate global force in different movement patterns. Each movement pattern has its own specific chain of muscles, and these muscles connect to one another via our fascial system (connective tissue). Our rotational movement pattern is supported by a chain of muscles that start in the feet and run up the side of the legs into the hips and then cross through the abdominal region before looping around the ribs into our back and finally finishing in our neck. Please see the image below, which has been obtained from Thomas Myers Anatomy Trains. Thomas Myers is the leading expert in myofascial movement chains and has been a great influencer in this topic.
The muscles within this chain collectively stabilise and generate force in walking, running and other twisting motions. They resist excessive rotation to parts of the body that have limited rotational capacity, and support other more rotational joints to be stable at their end range of motion. An example of this would be the lower back, which has greater range of motion in flexion and extension (forwards and backwards) than it does in rotation, where as the thoracic spine (upper back) is more limited in flexion and extension but has greater rotational capacity. The abdominal region plays a vital role in spinal stabilisation. This region consists of the rectus abdominals (six pack), traverse abdominals, and internal and external obliques. These muscles collectively stabilize the spine, the rib cage, the pelvis and help absorb rotation, however, this region is often lacking in rotational stability and strength which leads to excessive stress on the lower back.
BUILDING STRENGTH AND STABILITY IN THE ROTATIONAL PATTERN.
Prescribed abdominal exercises are often too isolating and can do more harm than good, for example the full sit up. I’m not a big advocate of the full sit up because it puts a huge stress on the lower back and trains the abdominal region in a way in which it is not really designed to function. However, the Stirring The Pot exercise in the Strength Series is a fantastic exercise that really challenges rotational stability and strength in the abdominals, hips and shoulders, adding far greater benefit to this system than the full sit up would. Another great set of exercises would be the full plank to side plank transition and the leg lifting modification in the bridge exercise, which can both be found on the Core Series. Furthermore, almost all of the Movement Series routines have some element of rotation in each posture and will certainly highlight any imbalances in this pattern.
FINAL THOUGHTS.
The Movement Project has been carefully designed to focus on common weaknesses that I see in my clinical practice each week. The rotational movement pattern, and more specifically, the abdominal region is certainly one not to be missed. Building strength and stability here will definitely minimise your risk of injury and maximise your performance on and off the field. If you are regularly doing routines from the Movement Series then you are building strength and stability in these key areas. However, be sure to add variation to your training by incorporating routines from the other series. Try out the rotational stability program on the Training Series to take your performance to the next level!