Chapters:
0:00 Introduction
0:17 Coco's Story
0:39 Why does your body have rotation
1:47 How to address it
3:42 Results & Conclusion
My client, Coco, experienced shoulder pain after practicing handstands a few weeks ago. This pain made it difficult for her to perform shoulder presses in her weightlifting training. Upon examination, I discovered something interesting about her posture – Coco's left hip was pushed forward and turned out, while her right hip did the opposite. This imbalance caused her pelvis to rotate towards the right side during squats, which also twisted her ribcage towards the other side to make the head facing forward. As a result, her left shoulder blade shifted into an upward and forward tilting position, leading to her uneven handstand and the following shoulder injury.
To address this, I decided to tackle the issue without directly working on her shoulders, focusing on the following three exercises:
1) Left Hip Internal and Posterior Correction: pulling her left hip back and activating her inner thigh muscles, aiming to realign her pelvis.
2) Right Hip Anterior and External Rotation Correction: By lifting her right leg sideways with her foot pointing upwards, Coco engaged her thigh muscles to help push her pelvis forward.
3) Crocodile Breathing: Deep breaths into the lower back helped Coco release the thoracolumbar fascia and balance her back and pelvic area.
Voilà, here is Coco’s improved squat posture afterward. The right training has helped her regain the chest-pelvis alignment and reduced her risk of future shoulder injuries, whether in handstands or weightlifting.
Train like a human before you train like an athlete.
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