How can you improve core strength and stability with the rotary stability exercise?

1 What is the rotary stability exercise?

The rotary stability exercise is a movement that requires you to maintain a quadruped position (on your hands and knees) while moving one arm and the opposite leg in a coordinated manner. The goal is to keep your spine and pelvis stable and aligned, without rotating or shifting your weight. The exercise has two variations: the ipsilateral (same side) and the contralateral (opposite side) movement. The FMS uses the contralateral movement as a scoring criterion, as it is more challenging and reflects the natural gait pattern.

2 How to perform the rotary stability exercise?

To perform the rotary stability exercise, you need a 2x6 board or a similar narrow surface that you can place on the floor. You also need a partner or a video camera to observe and score your movement. Begin by kneeling on the board with your hands and knees aligned with the edges. Your knees should be under your hips and your hands under your shoulders; keep your spine neutral and your head in line with your body. Lift your right arm and left leg off the board, extending them in front of you and behind you respectively. Make sure they remain parallel to the board and do not touch the floor, while keeping your torso stable and square to the board. Then, bring your right elbow and left knee together under your body without letting them rest on the board or floor; again, ensure that your spine stays neutral and head in line with your body. Extend your right arm and left leg again to return to the starting position before repeating the motion with your left arm and right leg. This is one repetition; perform three repetitions on each side for a complete set, having your partner or video camera score it according to the FMS criteria.

4 How to modify or progress the rotary stability exercise?

The rotary stability exercise can be modified or progressed depending on your level of core strength and stability, as well as your FMS score. If you score 1 or lower on the FMS, it is best to focus on improving mobility, stability, and symmetry in your shoulders and hips, as well as your core activation and spinal alignment. Exercises such as the bird dog, the dead bug, the plank, and the side plank are some examples. If you score 2 on the FMS, you can perform the rotary stability exercise but with modifications such as widening your base of support by using a mat or floor, performing ipsilateral movement instead of contralateral movement to reduce rotational demand, or performing the exercise with knees slightly apart for better balance and stability. If you score 3 on the FMS, then you can perform the rotary stability exercise as described but progress it by using a narrower surface like a 2x4 board or balance beam to decrease base of support; adding a resistance band around ankles or wrists to increase load and tension; or closing your eyes to enhance proprioception and sensory feedback.