IOL Strength and Conditioning

We’ve been talking about corrective exercises a lot, and many readers don’t really know what this means and how it might apply to them. Let’s take a closer look at one common habit to demonstrate how a simple twist can expand up and down the body.

Think about how often you stand on one leg. Most of us do it regularly throughout the day, and it’s somewhat likely it’s causing a problem that starts at the hip and reverberates from there.

Get up from your chair. Seriously, stand up. You’ll have to feel this to catch the meaning.

From a standing position, shift your weight to the right leg. Go ahead and rest your weight to the side as you’d normally do. Does your left hip drop down and your right hip jut out?

Re-center yourself and put the palm of your right hand on the front of your right hip. Shift back to the right side, only this time slow it down. Do you feel how your hip actually turns?

What has just happened is your right hip rotated inward, moving the weight of your body off the muscles of your full leg and onto the weaker muscles above the back of the hip and at the outside of the leg. Over time, this common habit is causing both tightness and weaknesses that are not natural.

Next, still with your weight on the right leg, purposefully bring your hip around so it’s facing the front, which is its correct position. Do you see how hard that is to do, and to hold there? Those are the tightness and weakness issues keeping your hip from its natural placement. Interesting, isn’t it?

We’ve seen the problem at the hip and realize we’re reinforcing that bad position numerous times each day. You next question may be, “What’s the big rip?”. What’s the difference if the hip rotates inward?

Go back to the original side stance, the weight resting fully on your right side with the hip jutted to the right. Look down at your knee (you may have to drop your pants for this one; hope you’re not at the office). Is it still facing forward, the healthy way it should be? Nope, probably not – how could it be? You have knee pain? Stop and read this again, slowly; you’re onto something important.

No wait, let’s look a little further: The ankle’s messed up, too, isn’t it? The knee is turned in, so the weight on the ankle is toward the outside. And there’s pressure on your heel instead of having your weight balanced on your entire foot, am I right?

Just for kicks, check out the left side by shifting your weight over there. Is it as bad as the right?

You’ve just seen how our bad standing habits, our postures, have a ripple affect down the body. Over time, this puts strain on the joints, connective tissue and muscles causing the joints to become less mobile in an attempt to protect the body, causing arthritis due to excessive pressure in unnatural positions, causing muscle tightness and vulnerability at crucial points, all leading to a list of easily fixable pain that can last a lifetime.

And that can be prevented if you’re willing to recognize that Dave and his peers were wrong about one thing: There actually is a little more to this than just hitting the iron, and in this case, those science guys really are onto something.

We talk about this and more in the movement patterns section of the forum. This stuff is important, and I’m so thrilled it’s becoming part of the mainstream fitness discussion.