This month’s edition of the Metabolic Stability Series breaks down the FMS Rotary Stability pattern. The Rotary Stability pattern is the third most fundamental pattern in the FMS Hierarchy, following the Active Straight Leg Raise (ASLR) and the Shoulder Mobility (SM) Patterns.   Arguably, the most complex of the seven movement patterns, the Rotary Stability Pattern challenges motor control, timing, energy transfer, coordination, and reflex stabilization in a quadruped reciprocal motion pattern. While challenging, incredibly important in the qualities of functional fitness we can achieve.
           
The Rotary Stability pattern is a reciprocal motion pattern, much like the ASLR and SM. Seeing the consistency of concepts and how we build them is an important aspect of really appreciating the screen. It is rotary stability that we can think of as one of the most fundamental patterns for locomotion, what makes us uniquely human.

The Rotary Stability pattern is performed in the quadruped position that mimics the crawling and climbing patterns of early childhood development. The quadruped position allows evaluation of the hips, spine, core, and shoulders, simultaneously. The coordination required in this screening pattern is also observed in active climbing, walking, and running patterns.

Unilateral shoulder and hip flexion and extension are screened to achieve a score of three. Coordination and reflex stabilization are required due to the unilateral movement and loss of balance experienced while performing the test. The unilateral movement challenges sagittal and transverse plane core anti-rotational stability. Reflex stabilization is demonstrated by the client’s weight shift, in order to maintain motor control of the movement pattern.

People often find the ability to resist force is actually far more challenging than the ability to produce force. However, many injuries and movement compensations can be traced to this inability to resist force and make the connections of these chains. That is why we are not only going to screen these qualities but provide you some great ways to add in drills in both your “activation” series as well as your strength training to build these qualities. Remember, it isn’t about replicating the screen, but building the qualities that the screen represents!

If the client is not successful in the unilateral movement to gain a score of three, then a diagonal movement pattern is screened to earn a score of two. The diagonal pattern is slightly less challenging than the unilateral pattern; however, requisite motor control and mobility are still essential to perform the movement. In both iterations of the pattern, the flexed/extended limb must meet while over top of the FMS kit. When the arm and leg meet over the board, the point of the elbow must touch the knee, not on the quadriceps. If the client cannot successfully complete the diagonal pattern, the score is one. The client may perform up to three attempts, each side, and, as always, when in doubt, score down.  

There is a clearing test associated with the Rotary Stability pattern. Similar to the “Child’s Pose” in yoga, the flexion clearing test is a pain provocation test checking for pain during lumbar flexion. Using the same setup as the Rotary Stability screen (only the foot position is different), the client will sit back on his/her heels, flex the hips until the chest rests on the quads, extend the arms out as far as possible, and drop his/her head to the floor. If there is pain present during the test, the score is zero, and the client should be referred to a clinician.

There are a multitude of corrective strategies that can have a positive impact on the Rotary Stability pattern. In the first part of the video, Trey breaks down and demonstrates the Starfish rolling pattern and the Turkish Get Up (TGU). These are two examples of corrective exercise that address core, shoulder, and hip stability. However, they are far from the only ways we can teach how rotary stability can be represented in your training.

We pulled in physical therapist, Jessica Bento, to help us break down 3 DVRT drills that can easily be inserted into your training and built upon with many progressions. The point of showing you all these drills is to give you an idea of how we have many options to teach rotary stability in dynamic and fun ways.

With the two DVRT bird dog progressions, Jessica shows how we use the Ultimate Sandbag to help people connection. Since rotary stability is based upon the diagonal chains functioning at a high level, we need to sometimes go to foundational movements to re-establish how they chains perform. Using the ISO pull of the Ultimate Sandbag uses the connection of the grip and lat to our core to help establish the connection from “top down”. Jessica uses the Valslides to reduce the range of motion, therefore lowering the stability demands, of the lower body but still allow us to establish those cross patterns. This is connecting the chain from the bottom up!

While there are more progressions that we could present, we want to show where higher level training goes! In the bird dog drag, we use that initial connection of the upper body and use the surface area of the Ultimate Sandbag to create friction on the ground while trying to maintain that diagonal chain. Many programs such drills AFTER others like hand to chest, but bodyweight only drills require higher levels of reflexive strength. Drills like our DVRT drags actually gain feedback to the body so as long as the load is appropriate, the drags should be done first!

The last drill is Jessica breaking down our shoulder leg threading drill. While you may think this looks like a lot like a TGU, you would be right! However, there are differences that are small but profound. Many times, lack of hip and core stability makes holding a weight overhead very difficult. A better solution than a shoe, is to reduce the lever arm and place the weight upon the shoulder. This allows us to load lateral stability, but by creating tension against the Ultimate Sandbag as Jessica demonstrates, gives us a similar connection to the core that we saw in the bird dogs.

The movement of the hips is slightly different taking us to a modified side plank where we actually move the hips and trunk through all three planes of motion and have introduced another means of rotary stability. That is where we want the hips to create mobility and the trunk to have stability.

These drills and break downs are meant to show how screening and then using the information of the screen can lead us to gain a better understanding of what our clients do and don’t do well in movement and just as important, how to address it. This makes for a better program for the client and gives the coach more confidence!

NOTE:

In the coming days and weeks, there will be changes to the Rotary Stability screen. These changes are designed to streamline the screen and create a truer representation of stabilization in the transverse plane. Be on the lookout for these changes at www.functionalmovement.com and on social media at @functionalmovement. Until then, remember to Move well. and Move Often

Josh Henkin

Josh is an international presenter and strength coach who has taught in over 13 countries worldwide and consulted with some of the top fitness and performance programs in the world. You can check out his DVRT online fitness educational certifications/courses HERE and get 20% off with code “pb20”

Trey Belcher

Trey Belcher, CSCS is the owner of Trey Belcher Training, LLC, in Danville, VA. You can follow him on Facebook and Instagram @treybelchertraining or at his website www.treybelchertraining.com