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.
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!