RKC News - October 2016

One of the most important pillars of the RKC training philosophy is good movement quality. The RKC motto is: "Movement quality before movement quantity." Why is this so important? The pain of the musculoskeletal system in our today's seated society is often based on "incorrect movement." Incorrect movement patterns lead to long-term dysfunctions such as muscle tension, muscle shortening, and joint blockages, which in turn can lead to joint wear and herniated discs over time. Too often, these pains are treated with so-called "passive" treatment methods. Massage, heat, acupuncture, osteopathy, manual therapy, chiropractic, or injections (among others) usually only provide short-term relief, often none at all. Because here, the symptoms are treated, rarely the cause.

Examples of important movement patterns:

1. To keep the spine neutral or to relieve the intervertebral discs correctly, the hip must be flexed. However, the lumbar spine is often flexed, which inevitably leads to pain, wear, and disc damage over time. This hip flexion (also called "hip-hinge") is the fundamental movement pattern for ballistic kettlebell exercises such as swing, clean, or snatch. Therefore, every trained RKC coach knows numerous exercises through which you learn the correct hip flexion step by step. Once you have learned the hip flexion, you have one of the best exercises for the back and posture with the BASIC EXERCISE SWING.

2. The tendons around the shoulder, the so-called rotator cuff, are deep shoulder stabilizers. Their main task is to keep the humeral head centralized in the joint socket during movements and not the actual (visible) movement of the shoulder. Unfortunately, they are often trained in this function. Here too, a trained RKC coach has numerous kettlebell exercises that train this important stabilization function of the rotator cuff. With the TURKISH GETUP, you have a "wonder weapon" against shoulder problems.

3. Often, the correct breathing technique is neglected in the therapy of musculoskeletal pain. The so-called vertical breathing (also called thoracic breathing or escape breathing) produces stress hormones and leads to massive tension. The correct breathing pattern is diaphragmatic breathing, which is horizontal. Diaphragmatic breathing is, by the way, an integral part of every kettlebell exercise.

Dr. med. Markus Sugg HKC
FA for Orthopedics, Sports Medicine, Rehabilitation
www.golfclinic.eu

... in addition to grip strength, the way you sit down and get up can positively influence your age. This was shown by a 2012 study from the "European Journal of Cardiology" by Claudio Gil Araujo. The Sitting – Rising Test "demonstrates" the interplay of the kinematic muscle chains with the joints in combination with the existing mobility and strength in relation to body weight.