Shoulder Y’s With Hip Hinge For Climbers

Climbing requires us to get in some weird positions sometimes. Being able to stabilize our trunk and shoulder in various positions like 1/2 kneeling, tall kneeling, and single leg kneeling can help you prepare for any demanding beta. Maintaining good alignment throughout the entire movement is critical here because this movement is about keeping your trunk and shoulder stable while using your hip extensors to move. This movement mimics a heel hook because your upper body is stable while your lower body is moving. Developmental positions can be utilized in adults to help refine inefficient movement patterns. These positions are great self-limiting movements because they expose compensations quickly when compared to bilateral standing. Narrowing the base of support can also increase the demand of the trunk musculature. These positions require coordinated muscle activation of the entire body, synced breathing, and good balance to execute properly. These positions can give a clinician a good assessment of core stability/instability. One study found a difference in how patients with chronic low back pain achieved lumbopelvic control compared to pain-free patients. Chronic LBP patients recruited the lumbar erector spinae in 1/2 kneeling compared to pain-free patients who used more abdominal and hip musculature. Citation: Santos (2013) "Chronic low back pain in women: muscle activation during task performance"
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