Elite Physique The New Science of Building a Better Body

10 Elite Physique
Spine and Hip Rotation
At this point we’ve looked at how the spine and hips flex or extend. Now it’s
time to look at how those joints rotate. Being able to rotate your body is important
for everything from throwing a baseball or punch to reaching for your seatbelt.
Sufficient mobility of trunk and hip rotators is important to prevent low back
pain (Masharawi, Haj, and Weisman 2020; Roach et al. 2015).
Multisegmental Rotation Assessment
This test assesses the mobility of the muscles that
rotate the trunk and hips and the rotational mobility
of the spine, pelvis, and hips.
Ask someone to take a photo of you from the back
(at the end range of movement) while you perform this
test. Stand with your feet together and toes pointed
straight ahead. Rotate your trunk to the right as far
as possible, as if you’re trying to look over your right
shoulder (see figure 1.8). Repeat by rotating your
trunk to the left as far as possible.
The goal is to rotate far enough so your opposite
shoulder can be seen from the rear view. So if you’re
rotating to the right, your partner standing behind you
should be able to see the front of your left shoulder.
If you did not pass on one or both sides, get some
soft tissue work on the trunk and hip rotators until
you pass.
FIGURE 1.8 Multisegmental
rotation correct form.