Rotational Power Exercises: The Controversy of Functional Training
The term “functional” is used here to refer to physical activities that are beneficial for human body. There are many types of functional training, but all of them have one thing in common – they improve your health and fitness level. However, there is a debate among the experts whether or not rotational exercises (rotations) are part of functional training.
In fact, some argue that rotational exercises are only good for building strength and muscle mass. Others say that rotational exercises strengthen the muscles in a specific direction, which makes them useful when it comes to injury prevention. Still others claim that rotational exercises are useless because they don’t improve balance and coordination.
Some even believe that rotational exercise is harmful to the joints since they cause stress on ligaments and tendons.
So what’s the truth?
The answer to these questions depends on your perspective. For example, if you’re someone who believes that rotational exercises aren’t necessary for improving your health and fitness level, then you might consider reading this article. If however, you think that rotational exercises are very helpful for strengthening the muscles in a particular direction, then read on!
What Is Rotational Exercise?
Rotational exercise refers to any type of exercise where the body is rotated around its center of gravity. Most of the time, you will twist your body from side to side or rotate it in a circle. However, there are also exercises where you rotate your body in multiple directions. In addition, there are also exercises where you rotate your body while standing still or sitting down.
Most of the time, rotational exercises work the muscles in only one direction. While this isn’t true for all rotational exercises, it’s important to remember that practicing different types of exercises is the best way to stay fit and healthy.
Rotational Exercises for Injury Prevention
Many people believe that rotational exercises are only good for injury prevention, and while this is partly true, it isn’t the full story. In fact, some studies have shown that rotational exercises help prevent lower back pain. Probably the most effective of these exercises are the bicycle exercise and leg circles.
The adult spinal column can twist, but the spine of a child is more flexible. This is why pediatricians recommend that children engage in rotation exercises. Rotation exercises are also good for adults because it stretches and strengthens the muscles that surround the spine, and this helps prevent injury.
So before engaging in any sort of rotational exercise, it’s a good idea to warm up first.
You can practice these exercises at any time during the day. However, it’s best to target specific areas you want to strengthen, such as your lower back. Here are some exercises aimed at the lower back:
Lie on your back with your legs extended and rise up onto your elbows.
Rotate your knees to one side until they are aligned with your shoulders. Hold this position for a few seconds and then rotate your knees to the other side.
Extend your legs and raise your hips off the floor. Rotate your hips to one side while keeping your shoulders flat on the floor. Hold this position for a few seconds and then rotate to the other side.
Rotate your hips in a circle in both directions.
Do not perform these exercises if you have lower back pain, or if you feel any pain while doing them. In addition, if you’re pregnant or have a herniated disk, you should consult your doctor before engaging in any rotational exercises.
Rotational Exercises for Muscle Building
Some people believe that rotational exercises only serve to prevent injury. While this is partly true, there are also some rotational exercises that are great for building muscle. Probably the best example of a rotational exercise aimed at building muscle is the medicine ball toss.
Stand with your feet wider than shoulder-width apart and place a medicine ball on the ground in front of you.
Bend your knees and hips and reach down to pick up the medicine ball.
Straighten your body and throw the ball into the air as high as you can toward a specific target, such as a basketball hoop. Catch the ball when it comes down.
Repeat this process until you feel tired.
Rotational exercises help to strengthen your core muscles, which are the muscles that surround your midsection. Strengthening these muscles can help improve your posture and prevent injury. In addition, strengthening these muscles also helps improve other exercises, such as running and jumping.
Whether you want to prevent injury or build muscle, incorporating rotational exercises into your workout routine is a good idea. Remember to start slow and build up your strength and flexibility. And if you are in pain, have a herniated disk, or are pregnant, consult your doctor before engaging in any rotational exercises.
Continue reading on to learn more about stretching exercises.
Most people stretch before or after they exercise. However, many physicians and physical therapists recommend stretching during exercise because it provides more flexibility and alleviates problems such as back pain. The following sections explain different types of stretching exercises.
This type of stretching involves moving a muscle or muscle group through an extended range of motion. This type of stretching is good for warming-up and cooling-down, but it should not be performed immediately before a workout.
To perform a static stretch you must first stand in a relaxed position. If you are unstretching your back, you should stand with your feet shoulder-width apart, knees relaxed and back straight. Then, reach the arm that is farthest from the stretching side across your body and hold your other elbow.
Next, pull your elbow towards your body without bending or twisting. Hold this position for about 15 to 30 seconds. You should feel a mild tension, but no pain. Perform this exercise on both sides.
This type of stretching involves quickly moving a muscle or muscle group through an extreme range of motion several times in a row. This type of stretching should never be used before exercising because it can damage muscles and tendons. It should only be performed after exercising.
To perform a ballistic stretch you should stand with your feet shoulder-width apart and relax your knees. Next, rapidly push your arms straight out in front of you and quickly relax. Perform this exercise 10 times.
Then, rapidly cross your arms in front of you and quickly relax. Again, perform this exercise 10 times.
If you do not feel sore the day after performing these stretches, repeat them.
Proprioceptive Neuromuscular Facilitation
This type of stretching requires you to use a partner. It is not as common as the other types of stretching, but is still widely used by athletes.
To perform this type of stretch you must stand with your feet shoulder-width apart. Have your partner push against your hands while you attempt to resist their push. Next, your partner should push your leg up and attempt to hold it in the air.
You should resist by pushing your leg down. After 10 seconds, switch positions and have your partner resist your push while you resist their pull. Next, your partner should try to bend your leg towards your chest and you should resist the motion. Again, repeat this position switching.
Flexibility of the back is important because it helps to prevent injury. In addition, flexible muscles are more energy efficient than inflexible muscles. Follow the tips presented in this article to improve your flexibility and prevent injury.
If you are an athlete, or plan to become one, check with your coach before beginning any new exercise or stretching routine. He or she will tell you which exercises and routines are best to increase flexibility for your particular sport.
3rd Place: maverick340
The topic of stretching comes up a lot in the sports world, especially among basketball players. Whether it’s before practice or before a game, a majority of the time players are on the floor stretching.
But why is this? Is it just to prevent soreness, or is there more?
In this article, you will find out everything you need to know about stretching and its benefits.
Sources & references used in this article:
Functional training by JC Santana – 2015 – books.google.com
New functional training for sports by M Boyle – 2016 – books.google.com
Limb muscle dysfunction in COPD: effects of muscle wasting and exercise training by FME Franssen, R Broekhuizen… – … in sports & exercise, 2005 – researchgate.net