Training

We designed the Training Page to make creating your own ROTEXMotion Exercise Program easy.

Click on any category and you will see different videos load below the folders, at the bottom of the page. Read the instructions for each folder and perform the exercises in the order they appear.

Basic Activation and Recovery - Note: No matter what other ROTEXMotion exercises you perform, I strongly recommend you perform these three exercises BEFORE and AFTER all other work, training or sport, even before and after other ROTEXMotion exercises. These three exercises are the foundation of the ROTEXMotion System. They should be performed once in the morning and once in the evening to ensure all tight joints, muscles and fasciae in the body are released and that the body is brought to as near neutral as possible. Do the exercises in the same sequence as they appear in the folder.

If performed in this order, these will get your entire body ready for rotational performance. There are many other ROTEXMotion exercises that help with rotation and rotational performance, but the intent here is to keep this before sport or workout short, so it can easily be accomplished before every practice, play or workout.

The most important thing about any after exercise recovery session is to keep it extremely short, so it is not a chore. Otherwise, it will not get done consistently (the key is returning the body to a neutral position EVERY TIME after practice, play or workout). Elite and recreational athletes who realize the benefit of after exercise ROTEXMotion sessions will dramatically improve their ability to recover more quickly and completely.

Each ROTEXMotion exercise in this set is designed to create the most effective and efficient method of creating both rotation, mobility and stability at the same time.

If your body is tight, it is important to increase mobility to both reduce the chance of injury as well as improve performance. Here is a guide on how to increase mobility a little at a time. A strong recommendation, please do not try to increase mobility all at once.

Advanced Activation and Recovery - This group of exercises is expanded from the Basic Activation and Recovery. With about twice the time put into the morning and evening session than the Basic Activation and Recovery, we can bring the body to an even greater release of tight joints, muscles and fasciae. Do the exercises in the same sequence as they appear in the folder.

Reduced Full Body Stiffness - Here we have included a combination of ROTEXMotion Floor and Handheld exercises to get to even more specific releases of tightness throughout the body. Do the exercises in the same sequence as they appear in the folder.

Superior Joint Mobility - We have included some innovative new exercises using both ROTEXMotion models, and also two exercises where we are using two ROTEXMotion handheld devices, to get the best release we have seen for the entire upper body and even into the hips. Do the exercises in the same sequence as they appear in the folder.

Increasing Rotational Performance - We have included videos in this folder that focus purely on increasing rotational performance - speed, strength, sequence and endurance. Do the exercises in the same sequence as they appear in the folder.

Low Back and Hip - This folder has exercises that focus strictly on releasing stiffness, tightness and tension in the lower back and hip region. Do the exercises in the same sequence as they appear in the folder.

Shoulder and Upper Spine - This folder has exercises that focus strictly on releasing stiffness, tightness and tension in the shoulders and upper spine region. Do the exercises in the same sequence as they appear in the folder.

Foot, Ankle and Calf - This folder has exercises that focus strictly for all joints, muscles and fasciae below the knee. You will see there are exercises for the foot and ankle in a variety of positions - for uphill, downhill and sidehill challenges. Do the exercises in the same sequence as they appear in the folder.

Incontinence and Pelvic Floor Issues - An ever increasing population of people who have pelvic floor issues, which include incontinence, urinary frequency issues, and pelvic floor myalgia are finding these three simple exercises extremely helpful in either helping or completely solving these issues. We have just completed a formal controlled study at the Mayo Clinic using two of these ROTEXMotion exercises with very positive results. Do the exercises in the same sequence as they appear in the folder.

ROTEXMotion Globe Exercises - Newly developed, and especially good for golf, baseball, softball, and tennis. These exercises provide a quick and complete activation of the muscles involved in hitting and throwing motions. First video explains setup of the Globe.

Week 1 (twice a day, everyday)
Week 2 (twice a day, everyday)
Week 3 (twice a day, everyday)
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Week 4 (twice a day, everyday) - exception only perform Z14 once a day, maximum
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Week 5 and Beyond - Morning
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Week 5 and Beyond - Evening
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Note: After you have performed these exercises for at least a month as recommended, you should be able to pick the ones you feel do you most good and design your own program.
If time and availability of space permit