"Ron Jones" Dynamic Warm-Up #1:
"Spinal Rotation"
First 4 reps have no
diagonals--go straight across.
Keep hips fixed without letting them rotate on this one.
This one feels a lot like
finishing a golf swing.
Ron Jones Dynamic
Warm-Up DVD
OBJECTIVE: Increase spinal mobility.
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Place feet shoulder-width and pointed straight forward.
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Fix hips and hold square.
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Hold arms straight out to side; rotate back and forth
straight across chest and perpendicular with floor 4x. Then follow with
each diagonal 3x--hips will rotate a bit more on the diagonals, but keep
emphasizing the "spinal rotation" as much as possible..
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Repeat 10 reps then go to
#2 Scorpion warm-up exercise.
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NOTE! This is
#1 in a sequential series of 10 exercises. Perform as directed in
exact order.
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*Advanced: Increase range of motion
and tempo.
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*Modifications/Substitutions: This is
about as easy as it gets--there isn't a way to make these movements much
easier except to decrease the range of motion and tempo. I do not have
an easier substitute exercise for the Spinal Rotation--only the modifications
above.
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*Design
Points: People can "self-fuse" their spines with age and
injuries--in some cases the spine is surgically fused together at a vertebrae
or two. When the spine gets locked up and tight, it increases the
workload to other joints of the body. These joints then get "overworked"
from excessive load. To properly "load level," you need a
mobile spinal
column so other body parts don't get overloaded. People that have
bone-to-bone in their spinal column (deteriorated discs) are too far gone to
rotate anymore--spinal rotation-type exercises will NOT work for them.
After hundreds of trained Dynamic Warm-Up clients, I've met only "two"
of these people that could not safely perform rotational exercises with the
spine--everyone else was fine--a few needed modifications above.
Tips: Do NOT allow hips to rotate and swing!
This is a "spinal" rotation--not a hip rotation. Put the movement into
your spine.
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Don't get sloppy on this one which
is the main problem I see. Sure, it's easy to do, but people take it for
granted and slop through it too fast negating its benefits. If you do this one correctly, it will feel a lot like a
golf swing. This one in particular has helped my golf clients a great
deal.
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Rotational Patterns: None
of my rotational patterns are designed to force any end point ranges of
motion. They are just "gentle" rotation patterns that the body under
normal conditions should be able to do. Do not force lumbar rotation
because the lumbar spine is not capable by design for more than about 15°
of rotation. Spare the spine from any forced or extreme positions
whether it is my warm-up or other activities!
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Dynamic Warm-Up
Directions
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Dynamic Warm-Up
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Dynamic Warm-Up &
Human Movement Background Info
Get Your Warm-Up DVD & Move Better
Now!
*Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org
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(Updated 1.13.08)
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