We are finally here, the last of the Primary Motion Lines.
I have saved the Deep Front Line for last, for a reason. We use it every day, all day, and it is generally the one that gives us the most trouble. It’s the one that supports a poor posture if we don’t actively balance it with other parts of the body to keep it in check.
In previous emails and blogs, I have given you the exercises necessary to balance out this line, but please don’t make the mistake of thinking there is any joint, muscle or fascia in the body that doesn’t need to be strong and active.
For example, there is a muscle within the Deep Front Line that is incredibly important to movement – squatting, sprinting, jumping, twisting, and bending. It is called the Psoas Major muscle. If you take the time to find it on the internet, I bet you can find at least 20 different ways to stretch it, but you will be hard put finding a good resistance exercise to strengthen it.
As an aside, the psoas major muscle (an important contributor to the Deep Front Line), when strong, is the most important muscle in performing a deep squat, to sprinting fast, to loading the body for a high jump. It makes no sense, whatsoever, that we would constantly stretch it day after day, and expect it to perform as expected when needed. It needs to be STRONG and ACTIVE!!
Please remember this: A strong healthy muscle is more flexible than a constantly stretched muscle.
So now that we know how to actively balance all the motion lines with the Deep Front Line, we can learn to activate and strengthen it.
This is where much of your speed, strength, and power lies for almost all athletic movements, especially if you are bent forward in your athletic event, like in golf, baseball, tennis, etc. Also, as I mentioned above, it is integral to sprinting speed in running, cycling, swimming, and fast power actions, like weightlifting.
*Do this exercise only after you have performed at least the Spiral Line and Functional Back Line exercises. Then perform from 5-8 repetitions per side, one set, maximum twice a day.
The Skeleton View of the Deep Front LineDeep Front Line - Skeleton.mov from Joe LaCaze on Vimeo.
Learning the Exercise with No Tension
Superficial Back - No Tension - Side View.mov from Joe LaCaze on Vimeo.
Learning the Exercise with Handheld Only
Deep Front Line - Handheld Progression.mov from Joe LaCaze on Vimeo.
Doing the Exercise – Deep Front LineDeep Front Line - Combo.mov from Joe LaCaze on Vimeo.
As always, I welcome any questions or feedback.
In Health and Performance,
Dr. Joe LaCaze
]]>This is Week 5 of our Motion Lines (Kinetic Chains) exercise program.
So far, we have shared the Spiral Lines, Arm Lines, Functional Back Lines, and Lateral Lines.
With the Spiral, Arm, and Functional Back Lines, we performed twisting motion, or rotation. With the Lateral Lines, we added side-bending.
With the Superficial Back Lines, we are going to be adding another important movement, very different from all the rest, so far – Extension.
In the literal sense, extension is bending our body straight backward on both sides at once. However, there is almost no practical use for that movement in life, or in sport. While it is a test for range of motion in some programs, it is not really a functional movement.
It is when we combine twisting, side-bending, AND extension, that we create a functional and useful motion.
We can then bring the same-side hip, spine, ribcage, shoulder, and neck into full extension, much more so than when we simply bend straight backward.
As an added benefit, we also release tension from our hip flexors, chest, pectorals, and the muscles in front of our neck.
The more we load into extension on one side, the more we create reverse flexion potential. We then force our torso and body mass toward the ground, which helps create maximum ground reaction force in rotationally based sports, like golf, baseball, tennis, etc.
Even for those who know the dynamics of extension-flexion, failing to train for it will surely lead to decreased power potential and a real risk of injury.
Worth repeating again:
As we perform this exercise, we need to be mindful of its ultimate purpose. Not only are we striving for mobility, stability, and flexibility, we are aiming to connect all parts of the body with the brain.
Body-to-Brain Connection…...every joint, muscle, fascial line, and nerve along the designated motion chain or kinetic chain. That includes every joint responsible for either range of motion or stability…… that includes full body movement.
When the brain receives all the information along the entire motion line, not just a portion of it, great things happen regarding movement and performance.
What is the Superficial Back Line in relation to the skeleton?
Superficial Back - Skeleton.mov from Joe LaCaze on Vimeo.
Understanding the mechanics of the exercise with no tension:
Front on ViewSuperficial Back - No Tension.mov from Joe LaCaze on Vimeo.
Side ViewSuperficial Back - No Tension - Side View.mov from Joe LaCaze on Vimeo.
Practicing the exercise with Handheld onlySuperficial Back - Handheld.mov from Joe LaCaze on Vimeo.
Doing the exerciseSuperficial Back - Combo.mov from Joe LaCaze on Vimeo.
Superficial Back Line -
Perform this exercise either once or twice a day, as needed. Do from 5-8 repetitions on each side, to perfection.
Please always feel welcome to reach out to me directly to ask any questions or share your feedback.
In Health and Performance,
Dr. Joe LaCaze
This is Week 4 of our Motion Lines (Kinetic Chains) exercise program.
So far, we have shared the Spiral Lines, Arm Lines, and Functional Back Lines.
With the Spiral, Arm, and Functional Back Lines, we have basically performed twisting motion, or rotation.
Adding the Lateral Lines, we will be including another critical motion. Rather than twisting, the Lateral Lines exercise focuses mostly on ‘side bending’.
Side bending is crucial in all parts of life and in almost every sport. For example, in golf, we side bend about 32°-34° in each direction from one side to the other, all in about one quarter of a second. Other sports like baseball, softball, volleyball, tennis, and other racquet sports like badminton, paddle ball, racquetball, etc., have similar actions of side bending.
If we don’t train for total body side-bending against a strong resistance, we are putting either our body or our performance at risk.
Side bending is a unique exercise, because when we fully bend to one side against a resistance, we release tension on the other side. So, the exercise itself is dual purpose.
As we do this exercise, we need to keep in mind the purpose. Not only are we striving for mobility, stability, and flexibility, but we are aiming to connect all parts of the body with the brain.
I have written this before, but it bears repeating:
Body-to-Brain Connection…...every joint, muscle, fascial line, and nerve along the designated motion chain or kinetic chain. That includes every joint responsible for either range of motion or stability…… that includes full body movement.
When the brain receives all the information along the entire motion line, not just a portion of it, wonderful things happen regarding movement and performance.
What is the Lateral Line in relation to the skeleton?
Lateral Lines - Skeleton.mov from Joe LaCaze on Vimeo.
Understanding the mechanics of the exercise:
Lateral Lines - No Resistance.mov from Joe LaCaze on Vimeo.
Practicing the exercise:
Lateral Lines - Handheld.mov from Joe LaCaze on Vimeo.
Doing the exercise:
Lateral Lines - Combo.mov from Joe LaCaze on Vimeo.
Lateral Line -
Perform this exercise either once or twice a day, as needed. Do from 3-5 repetitions on each side, to perfection.
Please always feel welcome to reach out to let me know any questions or your feedback.
In Health and Performance,
Dr. Joe LaCaze
]]>The Functional Back Line is your third installment of the six basic motion chains of the body.
This line includes the relationship between two of the strongest and most functionally powerful muscles in the body – the glutes and lats.
Since the gluteus maximus attaches to the femur, and the latissimus dorsi attaches to the humerus, the functional back line is involved in every action where both the arms and legs work together.
If you look at the graphic above showing the functional back line you see that both the glutes and lats attach directly into a white ligamentous type of structure that is called the thoracolumbar fascia (TLF). This is a part of the body that relatively few people know much about, but it is one of the most important structures in the body.
The TLF is about the consistency of slightly flexible plastic. It does not like to be stretched. It protects what it covers and that is a lot – the entire lumbar spine and the lower part of the thoracic spine. That protection includes all the nerves that come out of the spine in that area, all the nerves that supply energy to the entire lower body – to the lower back, hips, thighs, knees, calves, ankles, and feet.
It is so important for the glutes and lats to be flexible, strong, and healthy so the TLF has equal tension on all four sides of it – essentially four different sides of its diamond-like shape.
If the TLF feels unequal pull from one of its four sides, it will automatically tighten to redistribute the tension. Then everything that attaches into it and under it becomes tighter. This is one of the major causes of low back pain and sciatica, two of the most common complaints about the body.
Performance wise, the glutes and lats working together are major contributors to all seven components of athleticism: Flexibility, Speed, Strength, Balance, Coordination, Agility, and Ambidexterity.
However, it is very short sided not to realize they are cross connected (the left lat works together with the right glutes, and vice-versa). Just strengthening and stretching these two sets of muscles is not nearly enough. We must work them both together, against resistance, to strengthen patterns of movement in a cross pattern.
A cross pattern is the way these muscles work anytime we are doing anything that involves using both our arms and legs at the same time. This includes swinging, hitting, throwing, sprinting, punching, kicking, punting, walking, etc.
What are the Functional Back Lines in relation to the skeleton?
Functional Back Line - Skeleton.mov from Joe LaCaze on Vimeo.
Understanding the mechanics of the exercise without resistance.
Functional Back Line - Learning w No Tension.mov from Joe LaCaze on Vimeo.
Practicing the exercise with the Floor Models only.
Functional Back Line - Floor Models Only.mov from Joe LaCaze on Vimeo.
Doing the exercise with both the Floor and Handheld devices.
Functional Back Lines - Floor and Handheld.mov from Joe LaCaze on Vimeo.
Opposite Side View with both the Floor and Handheld devices.
Functional Back Lines - Floor and Handheld Opposite View.mov from Joe LaCaze on Vimeo.
Perform one set of these exercises once or twice daily, as needed. Do only 3 repetitions for each part.
Please always feel welcome to reach out to me directly to let me know any questions or feedback.
In Health and Performance,
Dr. Joe LaCaze
]]>The Front and Back Arm Lines is your second installment of the six basic motion chains of the body.
Where the arm lines attach, from the center of the body and go all the out to the hands, it is a no-brainer that we need to keep these lines stable, mobile, active, strong, and flexible. All inclusive – joints, muscles, fasciae, and nerves.
There are also huge implications on what they will do for you, performance wise – especially if you use your hands in your sport.
For example, if you have ever had an injury to your shoulder, elbow, forearm, or hand, the greatest possibility is that your Arm Motion Lines are not sending your brain the correct information. Then it is impossible for the brain to select the best motor program for your desired movement.
Imagine you are driving and have an important business call on your cell. You are in NYC at the start of your call and have perfect cell-tower coverage. It is shaping up to be a great call and all communication is perfectly clear. But as you drive north, you go through New Canaan, CT and you have only one bar on your cell. Then communication becomes garbled, and you miss some important points of the call, which makes the caller on the other end confused. In the end, the business call turns out no-so-good.
This is a good analogy of what can happen with body-to-brain communication. If any part of the Arm Lines has ever been injured (head, neck, shoulders, chest, arms, elbow, forearms), no matter how long ago, the overwhelming odds are that you are getting poor cell coverage from that part of the body, which weakens communication from your body to your brain, and from your brain back to your body.
Rehabilitating the entirety of all motion chains is so important, in this case, the Arm Lines.
I find the simplest, most efficient, and best way to rehabilitate these motion chains is by adding significant resistance on both sides of the body, at the feet and at the hands. In essence we are then forcing strong electrical signals through the entire lines of joints, muscles, fasciae, and nerves, which reacquaints the brain with upgraded information more like what it had pre-injury, strain, pain, swelling, inflammation.
We will mirror the method we used for the Spiral Motion Lines. I have made videos so you can learn the movements with no resistance, then some resistance, then resistance at both ends of the body. Please watch all the videos and learn the exercises correctly from the start. A few extra minutes learning the movements without resistance will be most helpful in the long run.
What are the Arm Lines in relation to the skeleton?
Arm Lines - Skeleton.mov from Joe LaCaze on Vimeo.
Understanding the mechanics of the exercise.
Arm Lines - Practice No Resistance.MOV from Joe LaCaze on Vimeo.
Practicing the exercise.
Arm Lines - Handheld Only.mov from Joe LaCaze on Vimeo.
Doing the exercise.
Arm Lines - Combo for Front and Back.mov from Joe LaCaze on Vimeo.
Advanced exercise.
Arm Lines - Back Only Reverse.mov from Joe LaCaze on Vimeo.
Perform one set of these exercises once or twice daily, as needed. Do from 6-8 repetitions for each part.
Please always feel welcome to reach out to me directly to let me know any questions or feedback.
In Health and Performance,
Dr. Joe LaCaze
]]>
As I mentioned last week, the past several months our ROTEXMotion (RM) Master Instructors and I have developed and tested the most important breakthrough in our RM system since invention in 2007.
The new program consists of six separate exercises. Each one of them activates, strengthens, and completely connects an entire motion line throughout the body, from the bottom of the feet to the head, or from the hands to the spine and head.
However, each of the exercises must be performed precisely to completely connect these motion lines. It is well worth the time and effort to learn and perform them correctly. I have been in high performance sports and healthcare for over 50 years, and I have never seen anything that approaches the positive effects for the entire body-to-brain connection.
Body-to-Brain Connection…...every joint, muscle, fascial line, and nerve along the designated motion chain. That includes every joint responsible for either range of motion or stability…… that includes full body movement.
When the brain receives all the information along the entire motion line, not just a portion of it, wonderful things happen regarding movement and performance.
The first exercise is called the Spiral Line. Many of you have seen pictures of the Spiral Fascial Line, but please don’t confuse these exercises with only fasciae. They are so much more.
After testing these exercises with both our RM Master instructors and athletes, I learned that I needed to explain every subtle movement for the exercise to be performed correctly. Please watch all the following videos before you begin working on the Spiral Line.
What is the Spiral Line in relation to the skeleton?
Spiral Line Motion Chain - Skeleton.mov from Joe LaCaze on Vimeo.
Understanding the mechanics of the exercise.Spiral Line Exercise - No Resistance.mov from Joe LaCaze on Vimeo.
Practicing the exercise.
Spiral Line Exercise - Floor Models Only.mov from Joe LaCaze on Vimeo.
Doing the exercise.
Left Spiral Line
Spiral Line Exercise Left - Combo Package.mov from Joe LaCaze on Vimeo.
Right Spiral Line
Spiral Line Exercise Right - Combo Package.mov from Joe LaCaze on Vimeo.
Perform this exercise either once or twice a day, as needed. Do from 6-8 repetitions on each side, to perfection.
Please always feel welcome to reach out to let me know any questions or your feedback.
In Health and Performance,
Dr. Joe LaCaze
]]>In order to help resolve some of the serious issues you have in your body, especially low back pain, we need to take a close look at your stretch routines.
As I mentioned on the phone, I am highly experienced and proficient in several stretch techniques and have thousands of hours stretching patients and clients in my clinic and in athletic environments. Among other stretch techniques, I am highly schooled and qualified in Active Isolated Stretching, Soft Tissue Release Technique (similar to Active Release), Post Isometric Relaxation, Myofascial Release, and Neuromuscular Trigger Point Therapy.
I mention this to qualify what I am about to say about stretching.
1. Muscles themselves have similar properties to rubber bands. We can stretch them all day long and, at the end of the day, they return to their original shape.
2. We may think we are making progress with our stretching when we can move into deeper positions, such as being able to touch our toes, or being able to stretch our thigh to our chest. However, we need to look deeper into to what we are actually doing.
3. To make any long term change in our flexibility and mobility, we won't ever change the flexibility of the muscle itself, we will change the shape of the support structure around the muscle. This support comes from ligaments, fasciae, and the brain.
a) Ligaments are not meant to be stretched, ever. They are there to restrict movement. When we stretch ligaments, we make joints loose and the surrounding area vulnerable to injury.
b) All muscles and actually all structures within the body are surrounded and interpenetrated by fascia. Fascia is a network of strong support tissue that weaves throughout the body like a matrix. When we change the shape of the fascia in one area of the body, the entire body is affected, one way or another.
c) The brain stores all our programs for movement. In the end, the brain will build programs to either allow movement or restrict it. If the brain feels we can move through a full range of motion without tightness or injury, it will allow a full and powerful movement. If it feels tightness through any movement, it will restrict that movement in an effort to protect.
d) An important thing to consider is that the program part of our brain does not care about any of our performance goals. The major part of its function is protection.
Since I invented ROTEXMotion in 2007, I have developed a much different view of creating flexibility, mobility and stability.
1. Muscles that are continually stretched and never strengthened become weak and non-functional. They also pre-dispose an area of the body to injury, such as the low back, hips, spine, and shoulders, among other parts.
2. A muscle that is strong is functionally more flexible and injury resistant than a weak over-stretched muscle.
3. While stretching may be useful in some situations, it is counter-intuitive and counter-productive in most. (I say that as a highly qualified clinician skilled and experienced in several stretch techniques.)
I think that is enough to ponder for now. My next email will be about the three most misunderstood and over-stretched muscles in the body - hamstrings, gluteals and the hip flexors (mainly psoas major). Over stretching and under strengthening these muscles is a huge mistake and we need to change our thinking about them.
Kind regards,
Joe
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
]]>Shortly after that episode, I put my full energy in finding a better treatment plan for low back and sciatic pain.
At that point, I was very knowledgeable and experienced in chiropractic, neuromuscular therapy, performance enhancement, flexibility work and had performed over 3000 exhaustive assessments on athletes and patients.
At 4am on some day in December 2007, just before Christmas, I woke up in a start and knew I had the answer. I rushed into my clinic and tried my idea. Right then, I knew I had what I had been seeking.
The rest of inventing ROTEXMotion has been to find the right people (geniuses) to help me design, manufacture and develop the actual ROTEX models and constant work in the clinic, my lab and working with athletes to develop up-to-date exercises, programs and protocols.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
Dr. Joe LaCaze is a retired chiropractor, certified neuromuscular therapist, certified performance enhancement specialist, certified chiropractic extremities practitioner, and spinal biomechanics instructor. He invented ROTEXMotion in 2007 in an effort to "do the most good, for the greatest number of people, in the shortest time possible".
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Concerning the hip flexors, I have seen, performed and taught every conceivable method of releasing them from tightness.
As a flexibility specialist, I stretched thousands of patients and athletes using the most popular muscle and fascial release techniques. I got so proficient with these stretch techniques, I taught seminars to other doctors and therapists. Active Isolated Stretching, Post Isometric Release Technique, Soft Tissue Release Technique (very similar to Active Release).
As a neuromuscular therapist, I performed soft tissue techniques to release muscles from strain and tightness. I learned how to perform manual Trigger Point Therapy from a few masters.
As a performance enhancement specialist, I integrated PNF (Proprioceptive Neuromuscular Facilitation) stretching and neuromuscular therapy with dynamic exercise for reestablishing normal movement patterns for the muscles and fascia we worked on.
This was all in an effort to release the hip flexors from strain and tightness for two main reasons:
1) to create more stability in the lower back and pelvis;
2) to create more mobility in the hips and the thoracic spine.
We have been in the habit of looking at certain muscles like the hip flexors and thinking they are too short and tight. So what is the logical thing to do with short, tight muscles?
In the past 15 years, with the help of some of the most renowned doctors, therapists, strength coaches, trainers and skills coaches, I have developed a much different view on how we should treat short, tight muscles. It has completely changed my understanding of how to treat hip flexors.
If we have short, tight hip flexors, we should ask ourselves, "WHY are they so short and tight" and "WHAT are the restrictions to these muscles performing to their highest capability"?
There are four primary hip flexors but the one we hear about most, the one that causes us the most problems is the psoas major muscle. When we hear or read about the psoas major, 99% of the problems associated are attributed to it being short and tight.
The psoas major is responsible for lifting the thigh once it gets to 90° (parallel the floor) and everything after that, about another 45%. So it would seem that if it is short and tight, it would easily be able to lift the thigh to its limit. That is actually opposite to what happens.
If it is short and tight, it will also be weak and won't be able to perform its normal function to full capacity. There are also neurological reasons it won't be able to perform, but that's a little complicated for this article.
Important to swinging and throwing athletes, the psoas major is also responsible for stabilizing the lower back, that is where it attaches to the lower spine. If the psoas major is short, tight and weak, it does a poor job of stabilizing against dynamic rotation and puts the lower back at high risk of injury. The lower back will also become tighter as a protective mechanism and will not completely release its tension until the psoas major is strengthened through its entire range of motion, among other things.
Here are three major reasons our hips flexors are so short and tight, and we can do something about all of them.
Problem #1 - There are restrictors to the movement of the psoas major. These are mainly the deep hip muscles (the deep external hip rotators) and the hamstrings.
Solution - Strengthen these muscles, don't constantly stretch them. A strong muscle is much more flexible than a weakened muscle due to constant stretching.
Problem #2 - The psoas major is WEAK because it has been constantly stretched, massaged, released, etc.
Solution - Since the psoas major is almost 100% responsible for lifting the thigh past 90° to about 135%, it needs to be strengthened against some sort of resistance through its entire range of motion.
Problem #3 - Almost everyone in our society sits for most of our non-athletic activities - driving, working at a desk, watching TV, reading, texting, etc.
Solution - If we sit as part of our lifestyle, we will probably not change that. What we CAN do is to super strengthen our glutes, hamstrings and the deep external hip rotators. Those are the opposite muscles to the sitting muscles and they will help to release them as soon as we stand up and start moving.
Problem #4 - If the hip flexors are unequal in the balance of strength, they will not be able to lift the thigh symmetrically. If the psoas major is weak, a muscle called the TFL (tensor fascia lata) will pull the hip and thigh outward and will create very complicated problems that are difficult to resolve in both the hips and lower back.
Solution - Strengthen the TFL and hip in internal hip rotation against a strong rotational resistance, THEN strengthen the psoas major through its full lifting action, against resistance.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
Dr. Joe LaCaze is a retired chiropractor, certified neuromuscular therapist, certified performance enhancement specialist, certified chiropractic extremities practitioner, and spinal biomechanics instructor. He invented ROTEXMotion in 2007 in an effort to "do the most good, for the greatest number of people, in the shortest time possible".
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At least once a week, I get questions from talented players, teaching professionals and strength coaches about hip flexors. Frankly, I am amazed at how little is known about this set of muscles.
I know I have a lot of explaining if someone asks about their hip flexor (singular).
The hip flexors (plural) are made up of four muscles:
The middle quad, the psoas major, the tensor fascia lata, and a small muscle called the pectineus.
Working all together, they are responsible for lifting the thigh as far as possible toward the chest.
Here is how each one works individually:
- Middle quad (rectus femoris) does most of the lifting until the thigh becomes parallel to the ground. While the middle quad is lifting the thigh, the psoas major muscle assists to track the thigh inward and the tensor fascia lata (TFL) assists to track the thigh outward. If the psoas major and TFL are fairly equal in strength, the thigh is lifted straight upward.
- The psoas major is almost totally responsible for lifting the thigh past 90° to the ground, more upward toward the chest.
Here is where we go wrong ladies and gentlemen. The psoas major is one of those few muscles in the body we constantly "stretch" when we are having lower back tightness, stiffness or pain issues. The internet is full of "psoas major stretches", but you will be hard pressed to find any worthwhile psoas major strengthening exercises.
You may find some articles or videos of "strengthening exercises" for the psoas major, but look carefully to see if there is any resistance used in the exercises.
We need resistance to strengthen the psoas major so it can be strong and healthy enough to lift the thigh past 90° with very little effort.
When the psoas major is strong, the lower back muscles in the spine do not have to participate in lifting the thigh and those muscles can be more relaxed during dynamic movements like sprinting, jumping, squatting, swinging and throwing.
This helps relieve the lower back of much tightness, stiffness and pain issues.
- Tensor fascia lata is one of the few "wild card" muscles in the body that participates in more than one or two movements.
As we mentioned above, it helps flex the hip and thigh upward. It also is the major muscle that pulls the hip and thigh out sideways away from the body (abduction).
It is also an important hip and thigh inward rotator. Training it against a strong inward rotation will help align the hip and thigh and also help the psoas major muscle track properly so it can lift the thigh past 90° with as little restriction possible.
- The pectineus is a small muscle that does a few things also, but mainly it helps the middle quad flex the thigh upward in the first part of the movement.
Things to take away from this short article:
- ALL muscles of the body need to be strong (not just stretched). There are certain muscles that get a back rap for being too tight, but the question we should be asking is WHY they are tight. The answer in most cases is those muscles are WEAK.
- Strong muscles are much more flexible than weak, over-stretched muscles.
Next blog post:
Three reasons your Psoas Major muscle is tight!
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
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We read an article, see a post or watch a video about a movement we must do to be able to swing, throw or lift better. One movement that we see and read about a lot lately is "thoracic extension" (the ability to extend our spine backward in certain movements that are helpful in the launch position for hitting, swinging and throwing).
It is an absolute fact that thoracic extension is a key part dynamic hitting, swinging and throwing, almost every pro we watch does it well.
We go on the internet and search "thoracic extension exercises" and we find a few that look good. We see quotes by experts that say, "lack of thoracic extension causes injury", which is 100% true by the way.
We are sold, so we start out to improve our thoracic extension with only the knowledge about how to do a few exercises.
One of the most common thoracic extension exercises is laying on our back and rolling on a foam roller. The best thing about this exercise is that it is simple and relatively safe. On the other hand, since all the bones in the thoracic spine attach to ribs, it does not really do any permanent good because we just can extend far enough back on a foam roller to completely activate and strengthen all the muscles that extend the spine.
Another common exercise we can do on our own is lying on our stomach and doing an exercise called "Superman". We lift our entire upper body off the floor with our arms out or above our head and we arch backward with our head, upper spine and lower back. This exercise may be fine for some, but there is a risk that we will aggravate the lower back if we have already had any problems in that area. In my experience, this exercise is counter-productive because we don't want to arch the lower back anymore than it already is, we just want to arch the thoracic spine. Unless we are incredibly flexible already, most of us cannot control the thoracic movement without the lower back getting involved.
Seated Rows is another exercise trainers teach as a good thoracic extension exercise. While there is nothing really wrong with the seated row for what it accomplishes to strengthen the rhomboid and some other muscles, it doesn't really target the deep muscles that extend the spine.
We can either "go with what we know" or learn "what we don't know that we don't know".
Here is what most people, even many experts, don't know about creating more thoracic extension.
Before doing any exercise to improve a lack of range of motion or lack of movement, we need to ask ourselves these questions. "What is keeping me from making the movement in the first place? Is it just weakness in that one area or is the opposite movement so tight or locked-up that it is keeping me from making the movement?"
If we sit at a desk, work on a computer, text on a phone, read, drive, etc....we may be locked in thoracic flexion, the opposite movement to thoracic extension. If so and probably so....
1. We have to first activate all movements that keep us FROM going into extension before forcing ourself INTO extension.
2. Not only must we activate and strengthen thoracic flexion, there are other movements we must do first that restrict thoracic extension.
3. If we do thoracic flexion, thoracic rotation, and thoracic side bending, we have cleared every restrictor to movement for thoracic extension. Then it is as simple as strengthening that movement.
4. Now we are good to go? Wait, there's more.
5. If we can create all these movements while rotating our shoulders outward and hips inward against rotational resistance at the same time, then we are golden! Not only have we accomplished every movement, we have created the stability we need in the lower back and shoulders and have also synchronized the same movements we use in hitting, swinging and throwing.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
]]>Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
]]>Prolonged flexibility, mobility and stability are much more about strengthening the proper muscles to create muscle balance than stretching muscles.
It is actually a huge mistake to repeatedly stretch the same "problem muscles" over and over with no emphasis on strengthening them.
Two examples of muscle groups repeatedly stretched but not strengthened are the hamstrings and the psoas muscle (hip flexors). We repeatedly stretch these muscles, which is detrimental in two ways.
When we stretch a muscle repeatedly, we weaken it in relation to its opposite muscle.
- In the case of the hamstrings, this makes the quads relatively shorter, tighter and overused. In turn, the knee is more susceptible to injury, the lower back becomes tighter due to short hip flexors, and a poor posture is developed over time.
- In the case of the psoas, the lower back becomes less stable (its main function), it becomes more difficult to lift the thigh past parallel (the psoas is solely responsible for lifting the thigh past 90°), and it becomes more difficult to squat and get up from a squat or seated position without stiffness.
As a highly experience practitioner of Active Isolated Stretching, Post Isometric Stretching, Myofascial Release, and Soft Tissue Release Technique, and also as a neuromuscular therapist, with a couple decades of clinical hands-on in these techniques, I am fully qualified to comment on stretch techniques.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
]]>Here is a very important question for you. Where do you fall within the athletic spectrum? Pipeline, Competitor, Recreational?
Pipeline - This category is usually younger people ages from 12 through high school. They aspire to be college players and professionals at their sport and will workout, practice and compete as much as they possibly can. They will also find local or online coaches and programs in an effort to improve.
Full-Time Competitor - This is usually the college or professional who can devote their entire life to doing all the things necessary to play their sport at the highest level. They will attempt to find the best skills coach, mental coach, workout coach, manager and agent.
Recreational - These are the people who love their sport and practice as much as they can, but would rather play. They don't have the time to devote their entire life to working out or practicing.
Social media is filled with all sorts of exercises and programs for the Pipeline athletes and Full-Time Competitors. We can find hundreds of exercises that may be great or may be very bad for them on any social media platform. But to be clear, most of the exercises on social media are performed by naturally flexible, ultra fit people. Many times, models are employed to demonstrate an exercise or product.
If we fall into the Recreational category, we should realize that these exercises and programs will most probably not be beneficial to us long term and have a high probability of causing strain, pain and injury.
At 70 y/o, I move and perform better than when I was 40. I realized about 15 years ago there are a few parts of my body that I need to pay attention to daily. So I developed a comprehensive program that I do every day that keeps my body moving freely, dramatically reduces any chance of injury anywhere in my body, and gives me the best chance to play my best.
When I first started the program, my hips were almost totally immobile, which caused me excruciating low back pain and sciatica for many years, and this was the reason I retired as a Navy SEAL. Now, I have the hip mobility of a much younger person and it has been over a decade since I have had any issue with my hips, lower back and sciatica.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
]]>We see lots of great exercises and movements on social media.
As an expert on biomechanics and movement, every time I see a young, highly flexible, athletically gifted, already strong person doing an exercise, I ask myself "how many people will try this and hurt themselves?"
Young bodies are highly resilient. Their muscles, tendons, ligaments and bones can move through large ranges of motion with no apparent injury.
As a young Navy SEAL, I thought my body was immune to damage. It was put through the rigors of doing daily PT and workouts, long runs and swims, obstacle courses, hard skydiving landings, high contact sports, and carrying really heavy backpacks and gear up and down mountainous terrain. I also had some serious trauma to my body during various kinds of training.
As my body got older, I kept trying to do the things I did when I was younger and I kept hurting myself - my low back, my hips, my knees, my shoulders. In 2007, right after I had the most excruciating low back and sciatica imaginable, I set my mind to developing a more intelligent way of working my body so I could continue to do the things I enjoy and do them well.
Here were my parameters:
1. That the program would increase my range of motion in all my major joints
2. A workout that was very short so I would do it every day, even when I wasn't motivated
3. A workout that I could do when I was already hurting, injured, or sick
4. A workout that I could and WOULD do before any sport, heavy work or dynamic activity like running, cycling, lifting
5. A workout that would reduce chronic compensation patterns EVERY time
In a nutshell, that's how ROTEXMotion first came about, but it has evolved in several ways in the past 13 years.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
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"Long lasting functional flexibility and stability are the result of strengthening the right muscles in proper proportion to their opposite muscles."
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
]]>Since we were kids, we have been taught that stretching gives us more flexibility. Maybe so. However.....
Long lasting functional flexibility and stability are the result of strengthening the right muscles in proper proportion to their opposite muscles. It really doesn't get a lot more complicated than that.
"Functional" means you can use it to your advantage in any kind of movement - in sports for swinging, throwing, kicking, punching, etc. Functional flexibility is also important for movements including lifting, pushing, pulling, and any other thing you do in daily life, work or working out.
Flexibility is necessary for creating maximum movement to your advantage. Stability is critical for protecting the joints, muscles and soft tissue against injury.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
]]>After 22 years as a Navy SEAL and challenging my body in every way conceivable, I had several traumatic injuries and then added repetitive stress over the top of those injuries. Fractured neck, fractured low back, traumatized quad, severe sciatica, dislocated shoulder, traumatized calf, and various other issues including plantar fasciitis. But you don't get to go on 'injured reserve' in the SEALs, you just suck it up and keep moving.
Since retiring from the Navy in 1992 instead of having a low back surgery to continue my SEAL career, I have dedicated my life to finding how to make my body whole again. In the process, I have been been honored to help countless others find a better way to improve their movement. A side effect of better movement is reduced chance of injury, less pain and stiffness, and improved performance.
There is hope .... at 70 y/o, I move better, feel better, perform better than when I was 60, 50, 40, and don't feel any of the daily stiffness and pain I experienced almost everyday for decades.
I frequently collaborate with some of the best athletes, strength coaches, skills coaches and teaching professions in various sports, athletic trainers, physical therapists and chiropractors in the world. One thing we agree upon above all else, all programs for training, performance, rehab, etc. must be consistent in instruction.
We must follow a logical system with a defined starting point and clear direction along the path of progression. We must follow a PATH.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
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This blog is for people over 40 years of age who are aspiring to move better, be more flexible and more stable for goals in life, sport, activity and work. Over 40 covers a lot of ground, I have worked personally with people in their 70s and 80s who have benefitted greatly in lifestyle and sport.
My motto since I invented ROTEXMotion in 2007 has always been do the most good for the greatest number of people in the shortest time possible.
You will never see people in any of our videos doing anything a normal person can't do. No hyper-flexible athletes who can tie themselves in a knot, no ultra-muscled body builders showing off their muscles, no one who works at Cirque du Soleil performing circus tricks for us. From weekend athlete to world champion athlete, virtually anyone can do any exercise on our site and benefit greatly.
Our entire program has been well researched, tested and proven over the past 13 years and based upon an entire lifetime in and around elite athletics. It is based upon knowledge from past masters, used extensively by physical therapists, chiropractors, elite coaches and athletes, but put into a program that is logically connected.
Social media is the platform almost everyone uses now and while we may occasionally find a good exercise that will benefit us, the question is always "will this be good for my body and for my goal to excel". Also, "where do I put this exercise into my own program"?
Our site is 100% free, you don't have to buy or use our exercise program and you don't have to buy our ROTEXMotion devices. I've made it that way because in the past 13 years, we have discovered a much better, much shorter, much more intelligent way to reach our movement, flexibility and stability goals in as little time possible.
I have also developed a free app for Apple and Android phones so anyone can measure their own flexibility gains. Just download ROTEXBody and watch a couple short videos on how to use it either by yourself or with a friend.
Dr. Joe LaCaze, DC, NMT, PES, CCEP, Spinal Biomechanics Instructor
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