Execution
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| Kneeling, cross your arms as if you are hugging yourself. Slowly move into your natural backswing motion, pausing at the end of the available range of motion. | Progress to your follow-through while again pausing at the top or end of your natural arc of motion. |
Perform one to two sets of 10 reps. Note: You should allow the hips to subtly open up accordingly to avoid excessive spinal torsion, yet understand this setup allows for better disassociation of the hips and spine, as opposed to standing.
Application
This exercise is ideal for improving dynamic trunk/hip mobility and serves as a natural precursor for the standing version, with or without resistance. It will also help identify any glaring muscle tightness or joint restrictions present in the client that need to be addressed.
Additional Notes
You may also use a light dowel rod or club in front of the head/neck (for those with any anterior shoulder instability) or behind the neck to add an additional component of pectoral stretching and open the shoulders with the backswing and follow-through.
Brian Schiff, PT, CSCS (www.brianschiff.com) is a licensed physical therapist, respected author and fitness professional. He became a Certified Strength and Conditioning Specialist (CSCS) in 1998. In 2000, he opened his own personal training and sport-specific conditioning facility, Fitness Edge, in Dublin, Ohio. Brian has presented at several professional conferences and seminars on injury prevention and sport-specific training.
