Lecture Notes: Femur Rotation and Movement

Introduction

• Focus on femur rotation to engage glutes, hamstrings, and abs.
• Benefits: improved efficiency in activities like walking and running, reduced back strain.

Key Concepts

• Femur Rotation: Involves the movement of the femur to push the torso forward.
• Importance: Enhances lower body strength, stability, and efficiency.
• Tools Used: Chair as a visual aid to gauge torso angle, dowel to show rotation.

Techniques and Practices

Using a Chair for Femur Rotation

• Setup: Use a chair to visualize the angle of the torso.
• Execution:
  • Stand and use a dowel behind the back for alignment.
  • Ensure the tail of the dowel aligns with the chair back.
  • Practice moving thighs back and rotating femur.
  • Avoid torso hinging; focus on femur rotation.

Single Leg Practice

• Setup: Use yoga blocks for height and balance.
• Execution:
  • Stand on one leg, use chair back for torso angle reference.
  • Work the top of the thigh to rotate femur without moving the torso.
  • Feel engagement in glutes and hips.

Weight Shifting

• Technique: Shift weight in the foot from heel to MTP joint.
• Goal: Avoid toe grabbing; focus on proper weight distribution.

Additional Exercises

Chair and Yoga Blocks

• Use chair and yoga blocks for exercises involving different leg positions.
• Focus on thigh rotation, torso angle, and weight distribution.

Pigeon Pose Variations

• Setup: Use blocks to elevate pelvis.
• Execution:
  • Engage core and rotate thigh.
  • Use power pads of the feet for support and lift.

Wall and Chair Exercises

• Setup: Face wall with chair, use blocks behind lower shins.
• Execution:
  • Kick feet up the wall for forward fold.
  • Adjust chair height for comfort.

Flexion and Extension

Flexion with Chair

• Use chair back for spinal flexion.
• Support lower back with blankets for comfort.

Extension Techniques

• Goal: Achieve spinal extension not usually practiced.
• Use chair back and arm grips to adjust vertebral alignment.

Final Relaxation

• Use yoga blocks for leg support.
• Practice observing attention, easing into full body relaxation.

Conclusion

• Emphasize on the importance of femur rotation for overall body mechanics.
• Encourage practice of exercises for enhanced flexibility and strength.