The term "rotational movement" describes the circular movement of a limb around a fixed axis. While this type of movement is crucial to sport and functional daily activities, most traditional exercise machines do not facilitate rotary movement training. Functional and sport-specific exercise programs, which use bands, discs, stability balls and medicine balls, provide effective rotary movement training.
Rotator Discs
Two circular plates with a ball bearing central axis comprise rotator discs. Physical therapists and fitness trainers use these tools with dancers and athletes. Elizabeth Larkam, a San Francisco physical therapist and Pilates and Feldenkrais instructor, has her clients stand on two discs, stabilize their upper body and rotate their hips from side to side. She will then ask them to stabilize their hips as they rotate only their upper body. Once coordination is established, Larkham has clients rotate their hips in one direction and their upper body in the other. Instructors at South Lake Tahoe Pilates use the discs to strengthen the ankles of dance clients. She has clients place one foot on the disc and rotate the ankle as the other foot pushes off the floor. This type of training develops the ankles for pirouette turns. Perform disc exercises for 10 repetitions in each direction.
Ball Rotations
Use the stability ball in conjunction with the medicine ball to add a new twist on the classic Russian twist exercise. Sit on the stability ball, and hold the medicine ball with both hands. Walk down the ball so that your entire torso is against the ball's surface. Extend your arms and hold the ball at chest height. Then, rotate your upper body to the right, as you roll your hips to the left. Return to center and repeat on the other side. Perform 10 repetitions in each direction. The Russian twist targets the obliques and core muscles.
Cable Wood Chop
The cable wood chop, performed in a standing position, simulates the rotary movements used in a variety of sports. Secure the rope attachment to the upper cable of a pulley machine. Stand with your feet shoulder-width apart. Reach up and grab the rope with both hands. Rotate your torso and bring the rope down toward your opposite foot. Perform 10 repetitions, and then change sides. When you finish both sides, place the rope on the lower cables, and begin the exercise by reaching down toward the floor. Rotate your torso toward the ceiling, and then return to the starting position. Perform 10 repetitions in each direction. Cable rotations strengthen the obliques. Use resistance bands if cable equipment is unavailable.
The Clam
The clam is a hip rotation exercise, which strengthens the muscles that support your hip and outer leg. Position your body on one side, with your knees bent and your legs stacked. Imagine that you have the top of a ketchup bottle at the point where your thigh meets the hip. "Open" the bottle and bring your knee toward the ceiling, and then slowly return to the starting position. Perform 10 repetitions on each leg.
