Corrective＆Preparation

アクティブプランクを正しく行うことで、結果的にプル動作やプレス動作に必要なスタートポジションを獲得することが出来ます！スクワットやデッドリフトなどのストレングス下肢種目における姿勢安定性の獲得は勿論、プッシュアップなどのストレングス上肢種目の前に肩甲帯の安定性獲得を目的として実施することもあります！体幹とは何か。プランクとの違いについても紹介していきます。

全てのスポーツにおける身体を回したり、捻ったりする動作では、胸郭(胸椎)が回旋動作の役割を担っています。スポーツで起こりやすい肩や腰の怪我の多くは、肩や腰そのものに問題があることは少なく、胸郭可動性の低下が原因であることが多いです。今回は、胸郭の可動性を確保できているかのチェック項目と改善のための「胸椎回旋Ex」を紹介します。

In back squats and deadlifts, the **Prone Press-Up** primarily targets thoracic spine extension range of motion and muscle functionality of the upper limbs, focusing on improving scapular muscle groups and shoulder external rotation/abduction movements. Additionally, this exercise is closely related to achieving core co-contraction and postural stability. In this article, we introduce the Prone Press-Up while exploring its connection to overall performance.

The **Leg Lock Bridge**, also known as the "Cook Hip Lift," is named after Gray Cook, a physical therapist and the developer of Functional Movement Systems (FMS). In this exercise, the gluteus maximus serves as the primary muscle, playing a crucial role in ground-pushing movements such as sprinting and jumping. This article introduces the exercise, highlighting its connection to performance with accompanying video demonstrations—be sure to check it out!

In movement, we use the hip joint through a complex combination of six motions: flexion, extension, internal rotation, external rotation, abduction, and adduction. Common terms in sports like "ware" (separation), "tame" (loading), and "kabe" (walling) are all achieved through these intricate hip movements. To prepare for performing these dynamic and smooth hip motions effectively, we introduce the **90/90 Shin Box** exercise in this session!

When aiming to prevent injuries or develop explosive power, it is crucial to focus on the **Posterior Kinetic Chain** (the movement chain on the posterior side of the body). The **Rock Back Exercise**, which targets the thoracic spine and hip joints, is an excellent introductory exercise for mastering the posterior kinetic chain.

When humans stand and move, the only point of contact with the ground is the soles of the feet, and the closest "mobility-dominant joint" to the ground is the ankle. A lack of ankle mobility prevents balanced use of the entire foot and the efficient utilization of body weight, leading to energy loss. In this article, we introduce the highly effective **Ankle Mobility Exercise** to enhance ankle flexibility and improve movement efficiency.

When performing squats or deadlifts, mastering the "hip hinge," which involves pulling the hips back, is essential. While the height of the center of gravity may vary, achieving a proper forward-leaning posture requires appropriate flexion of the ankle, knee, and hip joints. In particular, the hip joint demands a large range of motion for this forward tilt! This time, we introduce the "Kneeling Hip Hinge", an exercise designed to improve hip flexion range of motion.

Aufbau training is a concept originally developed in Germany, aimed at "building a foundation," and has been widely practiced, especially in the rehabilitation of lower back pain. This article introduces the Aufbau training focused on **hip flexion**, which promotes contraction of the primary muscles, the iliopsoas and quadriceps, while relaxing the antagonist muscles, the hamstrings, through reciprocal innervation. In addition to improving hip flexibility, the simultaneous demand on the core during leg movement enhances both the mobility and stability of the hip region!

Within the Performance Treasure Map (PTM) and its Original K-Map, this article explains the rationale behind selecting leg lowering as a method to achieve core co-contraction and a neutral pelvic position. We will unpack the principles of joint mechanics and core stabilization to provide a comprehensive understanding of this approach.