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If you want to improve your golf or racket swing or feel better walking often, you need to improve the efficiency of how your body rotates. 

When we lack rotation through our spine and pelvis, we move through other areas like the shoulders, hips, and knees. There are three keys to improving rotation and, simultaneously, improving the health of your spine and joints.  They are:

1. Maintain alignment. When you repeatedly move or shear out of alignment, it starts to wear down the discs in the spine and the structure of your joints.  This goes beyond normal wear and tear due to getting older.  Think of a golfer that hits a ball a hundred times a day at full strength.  Without optimal rotation through the spine and hips, the golfer will find the force from other areas in the body.

2. Maintain optimal three-dimensional breathing.  Your deepest core muscle, the diaphragm, is also the primary muscle of respiration. When this muscle does not work...

You have heard the old saying,  "You must learn to walk before you can run."  In life, this saying is never old.  Before we can do something faster, we will do it slower until we have more confidence, or like a child trying to go too fast, they may fall because they can't control all the parts of their body.

How does this apply to this month's topic on rotation?

Before we can rotate well, we must first learn to control rotation.  

When you can learn to control rotation, you will increase your chances of rotating through a swing more efficiently.  

What does it mean or entail to control rotation?

When we rotate 'optimally,' we rotate on an invisible access. In other words, the body stays centered, and joints remain aligned. When you don't stay centered, you shear through some part of your body.  

For a sports activity, you may have excess motion or shear through some ribs and feel tightness or discomfort through your ribs or mid-back due...