ROTATIONAL MOBILITY FOR BOXING 🔄🥊🔥
➡️ SWIPE for a range of exercises to increase rotational mobility ➡️
Rotational mobility of the torso and thoracic spine. Adequate range of motion in this area is important to reduce undesirable core tension during punching and prevent lower back injuries.
WHY FOR BOXING? 🥊🔄
Rotational mobility is needed to transfer force from ‘foot to fist’ when delivering punches.
However, tightness in muscles across the THORACIC SPINE can limit rotation, causing the Quadratus Lumborum (QL) to play a big role during rotation.
The QL is a muscle in the side of the lower back. Over activity can cause lower back pain. You can use a foam roller, spend money on a sports massage and try numerous ways to stretch it to make it feel better, but this is likely to be only a short term fix.
To make beneficial long-term changes, you should focus on improving thoracic and core rotation.
This will reduce the compensatory patterns of the QL and use the preferred muscles in your kinetic chain
UPPER-LOWER BODY SEPARATION ⛓
Upper-lower body separation is an important attribute to train as this will help improve the efficiency of the kinetic chain.
This will allow the trunk to rotate more without moving the lower-body. This will increase activation of the core muscles during a dynamic exercise
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