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Scapular Function & Coordination Routine
THE WHAT
A basic routine to mobilise, develop neuromuscular-efficiency/”neural-drive”, and restore fundamental function in the scapula and ‘large-frame’ spinal-movement. Working mostly in a prone position on all 4's allows for easier exploration of MAXIMAL shoulder & scapular retraction (facilita... -
Spinal ‘segmentation’ drills
THE WHAT
These drills are provided as frames within which to develop range, foundational motor-control, and also semantic & physical literacy concerning regions of the spine (lumbar, thoracic, cervical) and planes of motion (frontal, sagittal, transverse: https://www.movemoremp.com/wp-content/upl... -
Frontal pelvic-roll & the 'Hip-hiking' & 'Hip-dropping' concept
THE WHAT:
Taking an 'In Focus' look at the concept of 'Hip-hiking' and 'Hip-dropping', a mechanism which is implicit in and must be understood & EMBODIED for optimal execution of developmental spinal-patterns located to the lumbar-region, such as the 'Frontal pelvic-roll' and the integrated 'Pelv... -
IN FOCUS: Spinal 'rolling'
THE WHAT:
Sharing some perspectives on the practice of "spinal 'rolling', as both the concept and its embodiment in execution is often challenging for beginners of "isolated" spinal-work, or spinal-work in general. In more technical terms, we are practicing set thoracic & pelvic undulations about... -
Rib-cage & pelvic "rolling" (concept & patterning)
THE WHAT
Rib-cage & pelvic-"rolling" is a conceptual practice of drawing circular patterns through planes of motion (sagittal & frontal/coronal) in space. It is impossible to truly "isolate" any movement, but we work with this as a CONCEPT to focus & structure practice around a given spinal-regio... -
Spine & scapular ‘circles’ integration
THE WHAT
A developmental project which ultimately brings together 4 'circles' of the spine & scapulae into harmonious integration. The isolated practice of each of the 'circles' (2x scapular, 1x thoracic & 1x 'pelvic') initially serves an incredibly valuable THEREPEUTIC role, teaching the practit... -
Integrated spinal ‘rolling’ and ‘circles’
THE WHAT
An open-form, 'free-association' (FA) context which expresses a vocabulary of localised 'rolling' and 'circles' patterns already learnt in previous projects of practice. A recap of the fundamental "pieces":
‘Rolling’:
- Rib-cage roll, sagittal (forward & back)
- Rib-cage roll, frontal (l... -
‘Torso-rotations’ spinal-segmentation
THE WHAT
A novel spinal-segmentation drill expressing rotation of the torso in the transverse-plane whilst hinging at the level of the waist & the HEAD remains fixed in space. It is essentially the inversion of the 'Transverse neck-rotation' in which the head rotates whilst the TORSO remains fixe... -
Transverse spinal-segmentation
THE WHAT
A range & motor-control development context focused on transverse-rotation of the pelvis, and the torso. As with other spinal 'segmentation' drills, end-range isometrics are used in a 'dropset' structure to increase & "mark" those end-ranges. Ultimately, beyond just spinal-mobilisation &... -
Transverse spinal “flagging”
THE WHAT
A spinal-wave context oriented around the TRANSVERSE-plane, i.e. rotation left & right around an axis. It integrates pieces isolated in the practice of 'transverse spinal-segmentation'. Notably, it is performed on ONE leg, whilst also offering a 'toe-supported' variation when in the proc...
