ROTEX-P INSTRUCTIONS AND PROTOCOLS
Set Up and Safety Instructions
For all exercises performed against a flat wall (Inward Hip Rotation, Squat, and the Pelvic Floor exercise, place the machines the WIDTH of your own foot away from the bottom of the wall. To be clear, that is not 12”, it is usually about 4-5 inches away from the wall depending on the size of the person.
For the Outward Shoulder Rotation, place the machines evenly with the lowest side facing you. Place the middle of the rotating discs just slightly wider apart than the width of your own shoulders.
For the Full Body Rotation, no set up is necessary since the exercise will be performed on only one machine. Simply place the machine far enough away from any structure in the room so you will have enough room to rotate with the pole or dowel.
If you have any problems interpreting these instructions, please view the videos at ROTEXMotion.com and that should bring everything crystal clear.
Frequency and Repetition
We recommend performing the three basic ROTEX exercises (Inward Hip Rotation, Squat, Outward Shoulder Rotation), twice a day—once first thing in the morning and once before retiring for the evening.
We also recommend performing these exercises before and after strenuous or repetitive activity. For example, before and after a workout, sport, heavy yard work, etc. This will help return your body back to the neutral position after strenuous or repetitive activity.
Since you will be releasing the muscles that keep you tight and cause most stiffness, inflammation, pain and injury in your body (except for traumatic injury), you may do the ROTEX exercises multiple times a day, four maximum. However, it is not necessary to perform several sets each time. Once a full release of the body has occurred, that is the goal. When done correctly, a full body release will occur in performing one set of the four basic ROTEX-P exercises.
1. Inward Hip Rotation
ROTEX Inward Hip Rotation is an important exercise to balance the muscles from the knees, up to and through the hips, and all the way up through the entire core.
The purpose of this exercise is to place all the muscles of the body in a relaxed position by leaning against a wall.
This position assures us that the overactive muscles of the body are relaxed and that we exercise only the underactive muscles. By doing this, we will be able to provide a much better muscle balance.
Watch the model as he shows you how to do the Inward Hip Rotation correctly.
1. He will get on the machines correctly by leaning against the wall and then stepping with one foot in between the machines. He is careful NOT to step directly on the turntable when getting on and off the machines.
2. He then positions each foot in the middle of the turntables, centered from front to back and side to side.
3. He pushes the arch of his lower back flat against the wall and maintains that position throughout the entire exercise.
4. Once he has pushed his lower back flat against the wall, he will relax his feet and ankles. It is important for him to do this because he is going to turn the turntables inward, pointing the toes toward each other, but he is going to use only the muscles around his thighs and hips to do it.
5. Again, using only his thighs and hips, he turns the turntable inward as far as he can while still keeping his lower back flat on the wall.
6. He notes the amount of degrees he has turned to and then strives to keep the dial set on this degree setting for 10 full seconds, with his lower • back flattened against the wall.
7. At the end of the first 10 seconds, he is going to maintain the same degree setting while he pushes his lower back flat against the wall even deeper.
8. Then he is going to turn the turntable even more, even if only a couple of degrees, with only his thighs and hips.
9. He is going to note the amount of degrees he has turned and will strive to keep that amount of degrees for another 10 full seconds.
10. At the end of the second 10 seconds, he is going to maintain the same degree setting while pushing his lower back flat against the wall for the third time.
11. Then he is going to turn the turntable inward using his thighs and hips, but this time he is welcome to use his feet and ankles as well.
12. He should be able to turn quite a bit farther this time, but it is very important for him to keep his lower back pushed into the wall throughout the exercise.
13. He is going to hold this degree position for a full 10 seconds.
14. Once he is done with all three positions, a total of 30 seconds, he is going to relax, and get off the machine the same way he got on.
15. He is going to walk around for a few seconds so his body can feel the new muscle balance. His body will constantly seek this new position.
Being able to squat is an important part of life and also athletics. The failure to be able to squat is one of the number one predictors of injury in professional and college athletics because it is directly associated with injuries to the calf, Achilles, foot, ankle, knee, hip and lower back.
The squat on ROTEX balances the strength and flexibility of the muscles around the foot, ankles and calves, which makes it possible to squat more easily and deeper. This takes a lot of stress off the parts of the body above them. For many people, and actually college and professional athletes, their squat depth improves dramatically even after the very first use of ROTEX. For a person who can’t squat well, it is not uncommon for them to improve their squat depth anywhere from 6 inches, and in extreme cases, even upward of 12 inches in a few days.
You will get on ROTEX the same way every time. Lean against the wall and then place one foot directly in the middle of the machines, NOT directly on the turntable.
1. To begin the Squat exercise, push your lower back flat against the wall.
2. Before beginning to squat, push the backs of your heels down toward the floor as forcefully as possible. If you do this correctly, you will see your toes come up a little off the machine. You may feel as though the muscles in front of your shins are very strongly contracted. They SHOULD be.
* If you already have the ability to perform a squat where your buttocks comes very close to the floor with little effort, while keeping your heels on the floor, you are fortunate. But for this exercise, we advise you to lower your body no more than six inches on this initial movement, or your quadriceps and knees will take too much stress. If you feel as though you can’t complete the exercise because your quads are burning or your knees start aching, start the exercise over and don’t lower your body so much. NEVER ALLOW YOUR KNEES TO GO FORWARD OF YOUR TOES. 3. Once you have pushed the backs of your heels strongly toward the floor, begin to inch down the flat wall until you feel a comfortable stretch in your calves.
4. Once you feel that comfortable stretch in your calves, relax your quads and hip muscles as much as possible.
5. Then turn your toes inward slightly, keeping your knees and hips from turning inward with them. You may not be able to turn more than five or ten degrees. That is fine, as long as your knees stay in the same position, pointing straight ahead, as they were before you began turning your toes inward.
6. Hold that inward position, and push the backs of your heels into the floor as forcefully as possible for 10 full seconds.
7. The next thing you will do is relax your feet back to the neutral position (your toes will be pointed straight ahead now), but note that you do not raise your body up at this point.
8. Now you will be able to squat a little deeper. When you are to a point where you can’t go any farther, keep your feet in the neutral position and push the backs of your heels as forcefully as possible toward the floor. Hold that position for a full 10 seconds.
9. Now turn your toes outward away from each other. Again, the knees should not move from pointing directly forward. You should be able to point your feet and ankles outward quite a bit. Until you get used to the movement, you may want to move only one foot outward at a time until each foot is moved outward as far as possible (without rotating the hips and knees!).
10. Once you get your feet out as far as they will go, but without moving the knees, you should be able to squat down quite a bit farther.
11. Once you get into your deepest ROTEX squat position, push your heels forcefully into the floor and hold that position for a full 10 seconds.
12. Once you are finished with that position, push your body back up the wall until you are standing straight up.
13. Step off the machine the same way you got on.
14. Walk around a few seconds and then perform a body weight squat while pushing your heels into the floor.
15. You will most probably increase the depth and the ease of your squat, and in only 30 seconds.
16. Doing this exercise daily will create a more permanent balance of the calves, ankles and feet, and will greatly reduce the chance of injury to them, and every part of the body above them.
17. By the way, we have had several top college and professional athletes tell us that this is the best stretch and release they have ever gotten for their calves and Achilles.
3. Outward Shoulder Rotation
Most people carry their shoulders too far forward, too far upward, and rotated inward too far. This creates a lot of unnecessary tension in the muscles above and behind the shoulders and neck.
The Outward Shoulder Rotation exercise on ROTEX was designed and fully accomplishes the reverse of that position. It simultaneously releases the tension around the shoulders and neck, while activating and strengthening the muscles around the shoulders and neck that hold them in the correct position.
To perform the Outward Shoulder Rotation, you will need to be on a fairly flat surface with plenty of room to get down on your hands and knees.
Position the middle of the machines just slightly wider apart than your shoulders with the lowest edge facing you.
Get down on your hands and knees and place the palms of both hands in the center of the turntables on ROTEX, with your fingers spread for more traction.
Place the tops of your shoulders just below the bottom of the machines. Your knees should be directly under and at the same width of your hips.
1. Once you are in this set-up position, lock you elbows out into a rigid, straight position. It is very important that you keep them locked for this first movement.
2. Flatten your lower back by getting into a Pelvic Tuck position and hold that position throughout the exercise.
3. While keeping your elbows completely locked and straight, lower your chest slowly toward the floor. When you do this, you should feel your spine disappearing through your shoulder blades.
4. When you can’t lower your chest anymore, then bend your elbows and point them at your knees. Then gently try to slide the machines toward your knees (you won’t be able to, but this activates all the proper muscles). This will pull your shoulder blades toward your buttocks, but you don’t have to worry about that, just try to slide the machines toward your knees and it will automatically happen.
5. Now, with your hands and forearms completely relaxed, turn outward with the muscles directly behind your shoulders. As you are doing this, the fingers should point away from each other and the elbows should begin to come closer to each other.
6. If you are able, turn to 30 degrees and hold your position for 10 full seconds.
7. Maintaining the 30 degree position, try to slide the machines toward you, again.
8. Now turn the turntable outward even more to 40 degrees. Hold that position for 10 full seconds.
9. Maintaining the 40 degree position, try to slide the machines more toward you, again.
10. Now turn the turntable outward to 50 degrees. Hold that position for a full 10 seconds.
11. When you are done with the last 10 seconds, you can get up and walk around. Pay attention to your shoulder position. Most people give immediate feedback that their shoulders are in a comfortable and relaxed position and that they feel as though they are standing in a straight up posture. And they were able to get into this excellent position in only 30 seconds.
Doing this exercise daily will help keep the correct posture of the shoulders and neck, will reduce tension, and will greatly decrease the possibility of injury to this area.
4. Full Body Rotation
This exercise is elementary for the release of tight muscles around the hips, torso and shoulders. Using an activation/release technique called Post Isometric Relaxation (PIR), we will strongly contract certain muscles and hold them for five seconds, then the body will automatically release the muscles that restrict movement which will allow the body to turn further and further in the desired direction. Done repeatedly, the gains will become more permanent in a short time.
1. Stand sideways to one (1) ROTEX FS or ROTEX Pro machine and center one foot on the turntable. The arch of the foot off the turntable should be even with the foot on the turntable and should be pointed basically straight ahead. (Highly recommended to watch the video to get the set-up correct.)
2. Grasp the dowel as shown in the video and hold tightly to the upper chest.
3. In a slightly bent over stance (an athletic stance) or straight up stance, slowly rotate the torso as far as possible toward the side of the machine. Always rotate TOWARD the machine.
4. Also, for best results, rotate with the hips and torso muscles closest to the machine. For example, if rotating left, rotate backward with the left hip and left side of the body.
5. Take note of where the end of the dowel is pointing with each rotation and do not let it move from its position either as your turn or when you relax in between turns.
6. With the leg that is standing on the ROTEXMotion machine, turn the hip and foot inward as far as possible and hold for five seconds. (As you gain awareness of this exercise, you will start to notice that each time your hip and foot is turned inward that you will feel the muscles at the bottom of your rib cage, on both sides, strongly activating. This will only happen if you hold the dowel perfectly steady.)
7. Release the foot and hip from its turn and let them return back to a neutral position, without releasing the position of the dowel.
8. Turn the torso further in the same direction. (You should be able to turn quite a bit further.)
9. Repeat three more times on this side, completing this exercise with a torso turn.
10. Repeat on the opposite side.
* If you have completed the exercise correctly you should have gained at least 20° more turn in each direction, maybe much more. You can expect this gain to become more permanent very quickly as the muscles that restrict rotation are released and the muscles that create rotation become stronger in full rotation.
5. Pelvic Floor Exercise
A Pelvic Thrust is part of every powerful movement. If you are unfamiliar with a Pelvic Thrust, a simple way to understand it is to yell loudly. When you yell, you cannot help but to strongly contract your lower abdominal muscles. When you are doing anything related to heavy lifting, either athletically or non-athletically related, a pelvic thrust will happen automatically if the muscles that lift your pelvis upward in front are strong, fast, and have good endurance. With any lifting, swinging, throwing, hitting, punting, kicking or any other powerful movement, the same thing happens.
The Pelvic Floor exercise on ROTEX will train this powerful movement and will allow it to happen automatically, time after time, with great speed, strength and endurance.
The Pelvic Floor exercise on ROTEX is actually the exact same exercise as the Inward Hip Rotation, but the instructions are opposite.
1. Get on the machines by leaning up against a flat wall and stepping into the middle of the machines, NOT by stepping directly onto the turntables.
2. Position each foot in the middle of each turntable.
3. Make sure the buttocks and the shoulders stay flat on the wall throughout the exercise.
4. Different than the Inward Hip Rotation, you will begin NOT by pushing your lower back into the wall, but by turning your feet, ankles, and hips INWARD to a degree setting that you can handle. We are going to suggest 15 degrees to start. If you are unable to do this exercise properly at 15 degrees, reduce your rotation to 10 or even 5 degrees until you get the hang of the exercise. However, if this exercise is very easy for you to do CORRECTLY, you can start at 20 or 25 degrees.
4a. Turn your toes toward each other using your feet, ankles and hips to 15 degrees on each side. Hold that degree position steady throughout the entire exercise.
5. Now, you are ready to push your lower back flat against the wall against the resistance of having your feet, ankles and hips turned inward.
6. Once you have completely flattened your lower back against the wall, try to move the very bottom of your tailbone forward away from the wall, but keep your lower back flat on the wall.
7. Do this SLOWLY, hold for 5 full seconds and pay attention to your degree setting. MAKE SURE it doesn’t move. If your degree setting is constantly moving, you probably need to move your feet to a lower degree setting.
8. Repeat this 5 times, so when you finish, you will have performed 5 full pelvic tucks against a strong resistance.