By Nicholas Carlson, SPT
Strength training involving single plane movements, such as squats, bench presses and dead lifts, can be beneficial in their own ways, but it is essential to incorporate rotational exercises into your weekly routine, as well. Whether you’re a high-level athlete or just someone looking to maintain your functionality in everyday tasks, rotational exercises can help guide movements such as walking, going up or down stairs, reaching for something across your body, or picking up various objects.
What is Rotational Movement?
Rotation takes place in everyday movements and involves your ability to keep your center of mass controlled over your base of support. Rotation is required during balance and strength related movements, and it is essential to train the muscles that assist in these motions. To move efficiently, your body needs to synchronize singular joint actions in a deliberate manner to construct or replicate certain movements.
For instance, taking the trash out and placing it in the garbage bin requires many rotation movement patterns that work simultaneously to complete this task in the most biomechanically efficient manner. Without training specific rotational muscles, this task can be much harder to complete effectively, which can lead to pain and significant injuries that can hinder one’s daily life.
What Happens if You Fail to Train Your Rotational Muscles?
If you don’t train your rotational muscles in your torso, upper body and lower body, you will likely borrow rotation, or range of motion, from another joint that isn’t typically used for this movement pattern. This can lead to pain overtime and consequently lead to acute or chronic injuries that may be life debilitating. For example, knee pain when running can directly be caused by poor rotation in the midback region.
To move better and more effectively, each joint in the body needs to be able to absorb forces at various speeds and rotations. Subsequently, your body needs to create rotation, flexion, and extension with controlled speeds during specific engagements.
How to Incorporate Rotational Exercises into Your Routine
Instead of strictly training traditional lifting patterns, be sure you are also incorporating unilateral movements that require stabilization and rotation of both your right and left sides of your body. Examples of exercises that may be very beneficial for this rotational mechanism include marching in place, dead bug exercises, open book exercises, lunges with rotational twists, various plank exercises, and the palloff press. These exercises have been proven to have a positive impact on real life movements and everyday tasks.
If you would like help incorporating rotational exercises into your routine, or you would like to learn more about training your rotational muscles, schedule a consultation with Capital Area Physical Therapy. We can evaluate your range of motion, and put together a customized exercise program for you. Call (518) 289-5242 to make an appointment with our physical therapists in Malta, Queensbury, Saratoga Springs and Delmar.
References
1. Why Rotational Movement Matters. Apta.org. Published January 11, 2022. Accessed December 13, 2024. https://www.apta.org/fit-for-practice/movement/rotational-movement-matters
