PROTOCOL GUIDE FOR USE OF THE ROTEX

Elite performance enhancement may be divided into four main categories of interest:

-          Skills Coach

-          Strength and Conditioning Coach

-          Athletic Trainer

-          Physical Therapist/ Healthcare Professional

The Rotex significantly enhances the capabilities and capacities which have already been achieved by training professionals in the development and maintenance of their athletes.  The Rotex does not replicate what you do; it makes what you do much more effective in support of the total athlete.

Each exercise performed on The Rotex is designed to assist in all the intended uses which include:

Total body warm up in the least time possible before exercise, practice, competition or activity

Recovery from exercise, practice, competition or activity.  Intended to decompensate the body after moderate to heavy exercise or activity

Injury reduction by improving structure and reducing tissue stress and strain

Rehabilitation from improving regional and global structural deficiencies to promote all aspects of proper healing – less stress and strain on soft tissue and increased blood flow 

Performance enhancement by reducing structural deficiencies and placing the body in a more powerful position for all movement 

Exercises which may be done on The Rotex: Each exercise listed has its number denoted to correspond with its website video.  For example, internal rotation of the hip is the #2 video on the website at RotationisTheAnswer.com, listed under Exercises found on the Home Page.

Currently, there are six exercises which may be performed on The Rotex:

Internal rotation of the hip - #2 video on website - Total one minute each hip.

Shoulder external rotation - #6 video on website - Total 40 seconds each shoulder.

Tibialis posterior internal tibial rotation - #8 video on website - Total 40 seconds each leg. 

Fibularis/ Peroneus Longus external tibial rotation - #10 video on website - Total 40 seconds each leg.

Quad Stretch – #12 video on website - one minute each leg.  This exercise is not performed on The Rotex but is used as a warm up prior to use in a few isolated cases. 

Lower Leg Exercise - #14 video on website - Total 20 seconds in internal rotation of tibia and total 20 seconds in external rotation of tibia.  Maximum dorsiflexion strengthening of the tibialis anterior, maximum calf stretch, simultaneously. 

EXERCISE PROTOCOLS for specific Maladies, Injuries and Syndromes and Injury Prevention:

The most important exercise is listed first and should be done in the order listed.  If time is a consideration, the first exercise listed should be done in lieu of others.

Lower Crossed Syndrome/Anterior Pelvic Tilt – Rectus Femoris Stretch #12; Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; Calf Stretch/ Tibialis Anterior Strength #14

Upper Crossed Syndrome/Shoulder Protraction/Forward Head – Internal Hip Rotation #2; External Shoulder Rotation #6

Thoracolumbar fascial (TLF) release - Internal Hip Rotation #2; External Shoulder Rotation #6 (this is one of the most dynamic exercise protocols as it assists with the repositioning of sacrum to elongate the TLF)

Plantar fasciitis - Internal Tibial Rotation #8; Calf Stretch/ Tibialis Anterior Strength #14; Internal Hip Rotation #2

Shin splints - Internal Tibial Rotation #8; Calf Stretch/ Tibialis Anterior Strength #14; Internal Hip Rotation #2

Posterior Compartment Syndrome - Calf Stretch/ Tibialis Anterior Strength #14; Internal Tibial Rotation #8, Internal Hip Rotation #2

ACL/ MCL injury or strain- Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; Internal Tibia Rotation #8;  Calf Stretch/ Tibialis Anterior Strength #14 once initial progress is made

High ankle sprain/ strain – experiment with #8 and #10 to see which provides the better temporary relief (once full recovery is in sight, use both #8 and #10); Internal Tibial Rotation #8; External Tibial Rotation #10; Calf Stretch/ Tibialis Anterior Strength #14; Internal Hip Rotation #2

Patellafemoral Pain Syndrome - Rectus Femoris Stretch #12; Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; Internal Tibial Rotation #8; Calf Stretch/ Tibialis Anterior Strength #14 – once initial progress is achieved

Quad Strain - Rectus Femoris Stretch #12; Internal Hip Rotation #2; Calf Stretch/ Tibialis Anterior Strength #14

Hamstring injury - Posterior Chain Exercise – Power Move #4; Internal Hip Rotation #2; Calf Stretch/ Tibialis Anterior Strength #14

Hip pain or malady - Rectus Femoris Stretch #12; Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4

Low back pain - Rectus Femoris Stretch #12; Internal Hip Rotation #2; Calf Stretch/ Tibialis Anterior Strength #14; External Shoulder Rotation #6

Pain at superior/ lateral side of pelvis (External Oblique Strain) - Internal Hip Rotation #2

Rhomboid pain/ strain - Internal Hip Rotation #2; External Shoulder Rotation #6

Shoulder pain - Internal Hip Rotation #2; External Shoulder Rotation #6

Pronation correction - Internal Tibial Rotation #8; Internal Hip Rotation #2; Calf Stretch/ Tibialis Anterior Strength #14  

Supination correction – External Tibial Rotation #10; Calf Stretch/ Tibialis Anterior Strength #14        

The above recommendations are intended as a guide.  Coaches, trainers and clinicians are advised to use the exercises which provide the most benefit to each individual athlete. 

General Warm Up/ Thoracolumbar Fasciae release – Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; External Shoulder Rotation #6

General Recovery/ Thoracolumbar Fasciae release – Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; External Shoulder Rotation #6

Sprinting - Internal Hip Rotation #2, Posterior Chain Exercise – Power Move #4; Calf Stretch/ Tibialis Anterior Strength #14; External Shoulder Rotation (for arm drive) #6

Throwing - Internal Hip Rotation #2; External Shoulder Rotation #6; Posterior Chain Exercise – Power Move #4

Swinging (club, racket or bat) - Internal Hip Rotation #2; External Shoulder Rotation #6; Posterior Chain Exercise – Power Move #4

Running - Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; Calf Stretch/ Tibialis Anterior Strength #14; External Shoulder Rotation (for arm drive) #6

Weight Lifting - Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; External Shoulder Rotation #6

Jumping - Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; Calf Stretch/ Tibialis Anterior Strength #14; External Shoulder Rotation #6

Swimming - Internal Hip Rotation #2; External Shoulder Rotation #6

Diving - Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; External Shoulder Rotation #6; Calf Stretch/ Tibialis Anterior Strength #14

Kicking (ball)- Rectus Femoris Stretch #12; Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4;  Calf Stretch/ Tibialis Anterior Strength #14

Martial Arts - Rectus Femoris Stretch #12; Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4;  Calf Stretch/ Tibialis Anterior Strength #14

Hitting/ Tackling - Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; External Shoulder Rotation #6

Plyometrics - Internal Hip Rotation #2; Posterior Chain Exercise – Power Move #4; Calf Stretch/ Tibialis Anterior Strength #14; External Shoulder Rotation #6

Progression on The Rotex is dependent upon the ability of the athlete to maintain perfect form while doing exercises.  Most athletes have compensation patterns, and in fact most sports movement patterns promote them.  Our main focus during progression is to have athletes break compensation patterns.  As we progress to more rotational resistance on The Rotex, watch for compensatory movements while the athlete is performing the exercise.

In all exercises which require maintaining a neutral to posterior pelvic tilt, imagine the athlete has laser lights pointing from both ASIS, directly forward.  At no time in the exercises should the laser lights be allowed to move downward or turn to the side.

In the case of the shoulder exercises, make sure the athlete is keeping the muscles of their forearm as relaxed as possible and that there is no twisting of the body to assist the shoulder in external rotation.    

General rules are as follows for progression:

-  No matter what class the athlete, or their strength, start on ZERO tension for the first three weeks.  This allows the athlete’s nervous system to memorize new positions and integrate movement patterns.  If an athlete progresses too fast, they will make less than optimal gains – although they will make some progress. 

-  To the ability of the athlete to maintain perfect form during a specific exercise on The Rotex, they should progress NO MORE than TWO increments of rotational resistance per three weeks. 

-  The rotational tension becomes exceedingly difficult to overcome, the more resistance added.  The difference between ZERO to Five is extremely challenging.  The level of difficulty between FIVE to TEN is exponential.

·  Note – it has been observed that NO athlete, no matter what their strength or physical ability has been able to maintain perfect form in higher levels of rotational tension until they have learned the exercises in proper progression.  Athletes who relatively have the strongest hip and shoulder flexors, have the most difficult time learning to use the small muscles that rotate and stabilize the hips and shoulders. 

-  Perform first thing in the morning if any stiffness or pain is evident in the body

-  Perform prior to any meaningful exercise, practice or competition

-  Perform immediately after any meaningful exercise, practice or competition

-  Perform last thing before leaving facility or before going to bed if any stiffness or pain is evident in the body

-  Athlete should perform this exercise at least twice a day during season

-  Each three weeks reevaluate athlete to determine if they are ready to progress to a higher resistance

Use of The Rotex dramatically reduces Delayed Onset Muscle Soreness (DOMS).  This alone helps prevent compensation patterns, promoting better structure through the evening rest and into the next day exercise/ competition sessions.