Body flexibility is the first step in injury prevention [Rotation Part]

Body flexibility is the first step in injury prevention [Rotation Part]

Rotational movements of the trunk are not only important in sports but also in everyday life. Human movement is based on the "trunk," with the shoulder blades, upper limbs, and lower limbs working in coordination. In particular, when running, the arm movements generate efficient propulsion through rotational movements of the trunk. Furthermore, in sports such as golf, baseball, and pickelball, a lack of rotational mobility and differences between the left and right sides lead to reduced performance and increased strain on the waist and shoulders.

For the self-check of rotation, sit straight in an armchair without a backrest and align your knees. First, make sure there is a space of about two fists between the wall and your back to adjust your posture.
Level 1 involves placing both hands on the shoulders and rotating the body while keeping the elbows at shoulder height, ensuring that the elbows touch the wall.
Level 2 involves rotating with your arms extended and checking to see if your fingertips reach the opposite wall.
Level 3 involves rotating both arms in front of the chest while placing your hands on the collarbone. It is important to ensure that your upper arms are not touching the wall. For improvement, the “3D thoracic stretch” method, which combines flexion and rotation while sitting, and the “open book exercise” method, which opens the chest while lying on the side, are effective. Correcting the rotational range of the trunk not only prevents injury but also improves sports performance.

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