Page 61 - MANUAL ESTUDIANTES ENG ML1

ROTATIONAL ENERGIES USED IN A BACK FLAG/SIDE PLANCHE:
Besides the required level of flexibility, strength, and muscular awareness needed to perform this skill, we will benefit from the
ability to understand and use certain fundamental rotational energies in an upward movement (applicable to almost all back flags/side planches).
1. Position of the hanging arm while holding the back flag/side planche (keeping the internal rotation of the wrist-elbow-shoulder until reaching the final position):
Pull the arm in to keep the elbow bent at around 90o to 120o (the angle may vary depending on the type of back flag/side planche desired), and then push with the shoulder (drawing with it a circle around the torso) while adding a scapular protraction to compensate for the retraction generated while hanging.
This pull and then push forward, in an ascending rotational motion, will help us keep a proper body position and will protect the shoulder. It will also help us counteract gravity, preventing the body from dropping out of the pose.
Hand positioning of the hanging arm will vary depending on the weight of the legs and torso, and the desired back flag/side planche pose. We will usually place it around the lower back or toward the glutes.
The internal rotation of the wrist-elbow-shoulder (hanging arm) will help us reach the final pose and will help keep the arm in contact along the back once we are holding the back flag/side planche position.
2. The free arm will perform an internal rotation of the wrist-elbow- shoulder, and then through flexion or abduction will move as close to the head as possible (upward rotation of the scapula).
The combination of these two movements (internal rotation plus flexion or abduction of the arm) with a light elevation and retraction of the scapula will open the chest up and increase thoracic mobility.
The opening and extension of the chest, latissimus dorsi, obliques, intercostal muscles, teres major, etc. will help us reach the final pose.
3. We will then perform an external rotation of the top leg, starting with the ankle, to open up the hip.
4. Lateral rotation of the neck/head toward the shoulder of the free
arm (toward the direction we are rolling up). This movement can be eliminated eventually, since for some it may not be visually aesthetic.
17.2 PREPARATORY DRILLS
1. We start by lying down with the back against the floor (supine), then we perform a backward shoulder roll with straight legs (using the same shoulder as the one we want to use in the back flag/side planche). Once both feet touch the floor, we should search for an ascending diagonal line and rotate the outside leg externally to open up the hip and the body toward full extension, ultimately reaching the back flag/side planche position.
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