The Versus Hip Sequence is a multi faceted exercise that was designed to help correct many dysfunctional movements and positions. If you see the dysfunctions listed below during your FMS screenings try this exercise and then retest the movement pattern.
Purpose of the Versus Hip Sequence:
To engage the glute medius/minimus and then activate the hamstrings/calves, glutes, paraspinals and core. By activating those muscles and maxing out the end range hip extension you will shut down the hip flexors by way of reciprocal inhibition. As you progress in repetitions you should increase your range of motion with hip extension. After the desired repetitions you can perform unilateral hip extensions either with your hips abducted or with the hips in line with your knees and feet. Due to the pulley system on the Versus the unilateral hip extension forces core stabilization by way of resisting the pelvic dip on the extended hip side.
- Lateral weight shift of the lower body
- Pelvic rotation
- Hip abduction when hip flexes
- Torso lateral flexing
- Pelvic rotation upon return of the flexed leg
- Relative adduction of hip on the stance leg
In Line Lunge
- Frontal plane instability
- Forward flexion of torso
- Pelvic rotation at hip extension
- Relative adduction of hip on stabilizing leg
- Loss of balance
Please check out our video for proper execution of these corrective exercises.
Maria, a client of Myoforce and Perfect Postures, was in so much pain that she could not even sit on the floor and play with her children let alone run the half marathons and sprint triathlons she loved to do. She heard about Aaron and Perfect Postures from a friend who had great success and decided to give their program a shot. Here is what Maria had to say about her experience at Myoforce and Perfect Postures.
In addition to evaluating our clients static posture, we also take a look at their movement patterns.
Are they fully functional?
If not, how can we get them there?
If so, how can we keep them there?
This video is a progression to the Single Leg Stance with Core Activation from the Functional Movement Screen. To perform this exercise simply attach your Versus in a doorway or at a high wall attachment as you hold on to the handles. Â Stand vertical with arms a few inches in front of your hips, maintain tension down and back with straight arms. Â Pick up one knee, while maintaining a tall spine and begin performing arm flutters with constant tension on the cables.
This exercise is great for working on client’s single leg stance as well as activating the core. Â In addition the versus adds the component of self resistance and challenges client’s in multiple planes of motion.
Having spent years in the health and fitness industry and training at private studios we have had complete control over of what our clients do and how they do it. In those years we have realized that there is a void not only in our industry but also in healthcare all together. We know this by going over our clientsâ€™ health history to find out exactly what they have been doing to help themselves. Outside our facility an example is when we go to a traditional gym and look around, the majority of members are not only doing the wrong exercises but improperly performing them. It is a real eye opener.Â What this means is the members are strengthening their muscle imbalances and reinforcing their faulty movement patterns. This in turn is actually making things worse. In our healthcare fields most of the professionals are treating symptoms instead of addressing the underlying cause of the symptom. At Myoforce we typically say that a symptom is exactly that; a symptom of an underlying problem. When you treat a symptom you never really get at the root problem.
There are an abundance of thoracic mobility exercises out there.Â These exercises are designed to counteract the affects of sitting all day!Â Whether it be in the car or at the computer, the fact is there are a slim number of us that are able to be active in our jobs throughout the day.
Thoracic mobility drills can be performed supine, seated, in a quadruped position, kneeling, EVEN STANDING!
Here at Myoforce we have created yet another awesome exercise to open up your clientâ€™s upper back and get the core turned on :0
Be sure to keep your feet facing forward and your hips still all while maintaining tension on the VERSUS. Perform 10-12 reps per side.
Whether you are seeking symmetry for aesthetic reasons or simply for over all shoulder health, proper tracking of your scapula Â is key!
Here at MYOFORCE we have developed a great exercise to develop scapulohumeral Â rhythm. Â The following exercise forces the scapula to ride against the ribcage and track properly.
This exercise is yet another awesome example of activation before integration! Since these arm pushes are performed with hips on a stability ball there is recruitment from the hamstrings, glutes, paraspinals, mid and lower traps as you initiate proper scapulohumeral rhythm. Â The entire core is firing as you provide your own resistance!