One of my favorite concepts in biomechanics is called force couple.
Force couple simply means a grouping of muscles on opposite sides of the body that have the same job – getting these muscles to work together instead of individually.
For example, your butt muscles and abs are both responsible for tilting your pelvis while the muscles between your shoulder blades and the front of your shoulders work together to help get your hands over your head.
With this knowledge, we can structure a program in a way to create synergy where you can get stronger and increase flexibility at a VERY rapid pace.
In other words; 2 + 2 = 100.
When tilting the pelvis (which helps with knee and back pain), I LOVE the following pairings:
1. Dead Bug Band Resisted
2. Dead Bug Alternating Legs
3. Bridge Marching
4. Bridge Single Leg with Foot Elevated
For helping the hands to go over the head (which helps with shoulder and neck pain), I LOVE pairing the following:
1. Landmine Press Half Kneeling
2. Landmine Press Split Stance
3. Vertical Row
When alternating between exercises that focus on proper force couple it is not unusual for my clients to almost immediately rid themselves of pain that they may have dealt with for years.
Give these exercise pairings a shot and let me know how it goes,
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