In short, Goldilocks found the “just right” porridge by experiencing porridge that was too hot and too cold. "Ahhh, this porridge is just right," she said happily and she ate it all up. So, she tasted the last bowl of porridge. So, she tasted the porridge from the second bowl. "This porridge is too hot!" she exclaimed. She tasted the porridge from the first bowl. She knocked and, when no one answered, she walked right in.Īt the table in the kitchen, there were three bowls of porridge. Once upon a time, there was a little girl named Goldilocks. The concept is covered in the live FMS level 2 course.įor those of you unfamiliar with the story of Goldilocks, here is a quick excerpt: The story of Goldilocks and the three bears works perfectly when we are trying to find the “just right” position with each client. This alignment is ideal for most people and should be maintained as you introduce any external loading or perturbations.īrett Jones, lead FMS instructor came up with a perfect analogy to find a neutral lumbopelvic position. For the upper body, aim to keep the shoulder, elbow and wrist in a straight line. This position provides an optimal starting point in the quadruped position. This is also the start position for bear crawls.Īs you set up the quadruped position, make sure you are vertically stacking the joints and keep your arms and legs parallel.įor the lower body, aim to keep the knees directly underneath the hips. This is fantastic for foot strengthening and maintaining extension of the toes. By loading the toes into extension, you can utilize the stiffness of the plantar fascia for stabilization. If you, or your athlete, has adequate ankle dorsiflexion and extension in the great toe, a dorsiflexed ankle is another viable option. By simply stacking the joints correctly and not implementing any feed forward tensioning techniques, the hip stabilizers will start to fire. This is an ideal position to develop reactive stability in the hip. If you lift your right leg off the ground and keep your left knee directly under your left hip, this provides some light compression in the hip joint. This position doesn’t require ankle dorsiflexion and tends to be more comfortable for people unfamiliar with the quadruped position. If your goal is to focus on reactive stability in the hip, start in the plantarflexed position. Each variation is unique and your selection should be based on your desired outcome. There are two ankle positions to consider when setting up the quadruped position, plantarflexion and dorsiflexion. So let’s nail down some details when it comes to setting up the quadruped position. Drills like bird dogs, hip extensions, shoulder taps, posterior stability ball rocks, short lever planks and bear crawls all start from the quadruped position. This is their “home base” and you should incorporate many exercises that originate from this position. Finding neutral - lumbopelvic positioningįor an untrained individual, owning this position is very important.Like any exercise, the correct starting position dictates the outcome so here are some vital areas to pay attention to when setting up in the quadruped position.
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