Functional Movement and Benefits of Ring Training

Importance of Movement

• Function Over Appearance: Prioritize how you function rather than how you look.
• General Health: Awareness of body alignment and health is crucial.
• Misconception About Gym Machines: Gym machines should not be the sole movement practice.
  • They often result in poor posture, weak muscles, and lack of flexibility.

Seven Fundamental Movement Patterns

1. Squatting
2. Lunging
3. Bending
4. Pushing
5. Pulling
6. Twisting
7. Walking

Benefits of Body Weight Training

• Mobility: Enhanced through natural movement patterns.
• Strength and Stabilization: Improved core and back strength.

Impact of Modern Lifestyle

• Sedentariness: Long hours of sitting/standing erode health.
• Functional Decline: Natural human movements such as hanging, swinging, and adapting are necessary.

Calisthenics and Rings

• Versatility: Suitable for beginners and advanced athletes.
• Replacement for Gym Machines: Can replace various gym machines (e.g., squat bar, bicep curl, lat pull-down).
• Injury Prevention and Rehabilitation: Beneficial for shoulder function, especially hanging exercises.

Detailed Explanations

• Motor Patterns and Development: Lack of specific motor skills due to environmental factors affects function.
  • Reintroducing these movements can realign and regain function.
• Books on Movement and Health: Importance of skeletal muscle activation at specific lengths for health.
  • Functional movement routines are essential for holistic health.

Dr. John M. Kirsch's Findings

• Shoulder Pain: 95% of shoulder pain can be healed by hanging.
• Clinical Study: 100% of 92 patients with shoulder problems healed by hanging.

Core Conditioning

• Core Exercises: Traditional ab workouts are often ineffective.
• Spinal Health: Rings help decompress the spine and improve blood flow.
• Functional Movements: Exercises should prioritize stability and balance.

Recommended Exercises

1. Superman Variations: For stabilizing core, start in tabletop position and extend opposite arm and leg.
2. Core Stabilization: Lying flat on back with hand under lower back, lift leg without curving spine.
3. Advanced Core Exercises: Arch to Pike on Rings, plank and cobra transitions, full circle rotations.

DIY Rings

• Temporary Solution: Use string and pipe for DIY rings, though wooden rings are preferred.
  • Ensure sturdy rope and proper knotting.

Full Body Ring Workout

1. Warm-Up: Arm extention and rotation, deep squat rocking, thoracic spine rotations, half body folds with pulses.
2. Hanging Exercises: Passive hang, German hang progression, dip hold.
3. Strength Training: Inverted rows, incline push-ups, hip thrusts with pause, upside down hang, squats.
4. Specific Movements: Chin ups with stool support, single arm lateral raise, scapula pulls, single leg aerial, low plank hold.