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.
Deep Squat
- Lateral weight shift of the lower body
- Pelvic rotation
Hurdle Step
- 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
Rotary stability
- 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.
This weeks blog is not going to be on your typical New Year’s Resolution. AHH sure everyone resolves to eat better and nearly everyone resolves to exercise more in 2011 than they did in 2010.
I am here to tell you that your first resolution should be to move well first before moving often. What I mean is having people realize that more often than not the reason why they keep getting on and off the their fitness kicks is largely because they move inefficiently. The old mantra coined by Nike, “Just Do It.” is good and all, but just do what? It may be implying that we should just move and that is good…if you can. It should preface, move well first, then move often.
It is obvious that exercise has all the potential in the world to help improve us physically, emotionally and psycho-socially but if there are significant limitations in movements like squatting, lunging, pushing or pulling due to previous injury or deconditioning, the body will take the path of least resistance (the law of facilitation). Eventually this will cause injuries elsewhere and thus cause a person to fall off the band wagon, get discouraged and give up as they have in the past.
To have a fit plan for life, each person needs to know what their respective weakest links are with respect to movement. We all know what are weaknesses are for foods i.e. sweets, junk food etc., but not too many people know what types of movements causing more harm than good. As a result they “play it safe” by starting with a little cardio on the bike or on the treadmill largely because peoples options for movements are limited so we go with boring, mundane exercises that just reinforce bad movements and expedite the process of falling off the fitness bandwagon. Exercise should invigorate us but instead most people act like hamsters on a wheel for 20 or 30 minutes while they read gossip in the weekly tabloids. Not to say that is a bad thing entirely, but not being cognoscente of what’s going on with the different parts of your body while you’re moving is setting you up for failure. I’m not saying that you need to be a yogi or Tai Chi guru, but tuning yourself out and ignoring what your body is telling you is not a good idea.
So don’t just resolve to go to the gym, resolve to move well first, then move often. Restoring the authentic movement you had when you were younger is not an impossible feat, it simply takes effort and focus. In the long run, you’ll be really happy you did.
Happy 2011
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. Stand vertical with arms a few inches in front of your hips, maintain tension down and back with straight arms. 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. In addition the versus adds the component of self resistance and challenges client’s in multiple planes of motion.
