• Chris Kelly

Side Planks are a fantastic exercise to encourage alternating expansion and compression on opposite sides of the body. Because we must shift to our stance side during walking, encouraging this same lateral shift in our standing exercise is an exaggeration of what we do every time we take a step or move across stage.

Here is the circuit:

๐Ÿญ. ๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€ ๐Ÿญ + ๐Ÿฎ- ๐—ฆ๐—ถ๐—ฑ๐—ฒ ๐—ฝ๐—น๐—ฎ๐—ป๐—ธ ๐—ผ๐˜ƒ๐—ฒ๐—ฟ๐—ต๐—ฒ๐—ฎ๐—ฑ ๐—ฟ๐—ฒ๐—ฎ๐—ฐ - Push thru the down slow and laterally flexing downward the ceiling and reaching overhead - Inhale to stretch and fill the top side before exhaling and returning to the beginning

๐Ÿฎ. ๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐Ÿฏ- ๐—›๐—ถ๐—ด๐—ต ๐˜€๐—พ๐˜‚๐—ฎ๐˜ ๐—น๐—ฎ๐˜๐—ฒ๐—ฟ๐—ฎ๐—น ๐—ฟ๐—ฒ๐—ฎ๐—ฐ๐—ต - Tuck pelvis and push knees forward to drop in to a quarter squat - Reach R arm overhead while dropping left shoulder and flexing to the left - Inhale and exhale on this side before repeating on the opposite side.

Lifting of the big toe is one of the key actions that are necessary to pull the hip thru each step and supinate or roll the foot out.

Think of it as a rudder which directs foot pressure. If it cannot lift, the foot and leg stay rolled in and never initiates the sequence up the chain necessary to fully push off. As a result certain muscles stay on inappropriately and create tension and potential pain.

What we want is to break down the ability to transition between pronation (foot rolled in) and supination (foot rolling out) in smaller movements that then transfer to bigger patterns.

Try this three exercise sequence to do just that as part of your warm up or home exercise program.

  • Chris Kelly

I love me some hip shift, but we can take things too far. We talk a lot about the need to optimally shift over a stance leg (Figure 1) but remember that everything exists in a pendulum.

While failure to fully shift (figure 2) over a side can excessively load the medial portion of the lower extremity and result in knee pain.

OVER shifting (figure 3) increases bending strain placed on the femur and predisposes the femoral neck to stress fracture and hip pain.

I find an underappreciated skill is simply asking the client where they experience discomfort. This gives us a better idea of where to begin and what to expect.

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