Shoulder/Torso Rotation?

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Am I late to the party on this? I only read about rotating the upper body recently. I've always thought I look a bit stiff when I run!

http://runforefoot.com/lower-back-pain-barefoot-running/
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Well, first off, I think we have to remind ourselves that those elite runners are going twice as fast as us, at least. So the countering shoulders and arms will naturally gain greater ROM as greater torque is applied by the hips, I think.

But tangentially, I think mobility exercises of some sort should be part of everyone's routines, especially as we age. It's one of the things I'm trying to give more attention. I used to think basic strength was the foundation for fitness, but now I think it's mobility, then strength, then cardio.
 
Good topic, but a problem that I see is that it addresses an important issue but fails to deal very well with why it is important, or how best to make the change. While I'm no pro at spinal rotation while running, it is something I have thought a lot about and have worked on for some time, now. I used to have upper back and neck pain when I ran, and occasional pains in other parts of my back. Here is what I've learned and experienced myself.

A big slice of the barefoot running pie is how the energy from impact is translated through one's body, or ground force energy transfer (another big slice of that pie is minimizing impact forces, but that is a story for another time). The spine's role in this, like the arches of the foot, is to absorb energy. It can do this best when it can flex, extend, and rotate properly (note the spine has three curves, or arches, a large curvature in the lumbar, one in the thoracic region, and one cervical. Like the foot, and its arches, the spine can rotate and twist, too). If you run with a stiff torso, then there are micro-moments during your gait cycle where the impact transfer doesn't flow well through the rest of your body, especially if you have limited range of motion or weak muscles in areas of your hips and spine. Good rotation in your spine while running is kinda like why drunks never get hurt in car accidents. They are too loose and relaxed, which helps their bodies' to absorb the energy of the impact. A way to see the shock wave of energy from impact, as it travels through the body, is to watch slow motion video of people running on tread mills. If you pay close attention you can often see the skin on the ankles ripple. That is the impact energy going straight up the body. It's like ripples in a pond. As a side note, a well twisting torso also helps with momentum. It helps the forward energy keep moving forward!

Here's the hard part, how to incorporate it into your practice. First, why it is hard . . .
Years of wearing bad shoes and moving with bad mechanics did more than just ruin our feet. It took a toll on our spines, too (not to mention hips!). As with starting to run barefoot, running with natural spine rotation takes a concerted, deliberate effort. Most Westerner's have a weak back. The core sucks, there is a lack of range of motion (my thoracic spine used to be very very tight, something I've been working hard on), and the spine can be deformed (the lower curvature of my thoracic spine was a little flat).

Steps to help . . .
Of course, work on the core, both anterior and posterior. Improve hip mobility. Move with picture perfect posture, especially focus on shoulder position. Don't sit much throughout the day (hard to do with a broken foot :-( ). Get evaluated by a specialist to pinpoint structural issues and work with that specialist to correct those issues. Changing structure takes the longest, by far, and may never totally correct. It took at least a year to make REAL changes in the curvature of my thoracic spine, and I worked hard at it. I think I still have a ways to go! Maintenance exercises and stretches are a must. As a last note on this, the mechanics of the foot and spine have a lot of similarities. Since this is a barefooted forum, and being barefoot is what people here focus on, then using what we know about how the foot works and applying those principles to spine function can hopefully help people gain more insight on the importance of good spine function as it relates to running.

How to monitor progress . . .
I can only speak on my experience with this. The first thing I noticed was that I had a slight relaxed rotation in my hips, which translated to my back, as I walk. It almost felt good. Keep tabs on problem areas and look to see if they bother you less. I think the key to upper body rotation while running is to keep that area relaxed, and it will naturally start to occur as your system improves (which could take a long time). Intentionally rotating or thinking about it will likely work against it. If you think about it, you will tighten up. If you rotate while tight you will hurt yourself. Focus more on relaxing, posture, and breathing. Rotation should follow suit. Hope this helps.
 
Excellent response SI. Thanks. I will be trying to relax my upper body more in future. I think I've been concentrating too much on maintaining a straight posture with my shoulders back and elbows stabbing the runner behind me ;)
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Excellent response SI. Thanks. I will be trying to relax my upper body more in future. I think I've been concentrating too much on maintaining a straight posture with my shoulders back and elbows stabbing the runner behind me ;)
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Pumping your arms as you run should be a nearly unconscious act, as is rotating your torso as you run. Pulling you arm back is more of an active process than moving it forward, and requires more muscle engagement, but the momentum created while moving forward keeps the muscle activity to a nearly subconscious level. More worthy of conscious thought while running, in terms of the arms' role, is the angle you keep them bent at, around 90 degrees or a little less. Bending your arms more than 90 degrees (bending your forearm towards your bicep) overly engages your biceps which, in turn, reduces the shoulders' ROM and works the pecs harder. Make sure you don't clinch your fists, either.

As I evaluate myself while I'm in the act of running, I look for two main things. What part of me isn't relaxed and poised, and what part of me is falling out of good form, or posture. Then I pay attention to my breathing and monitor for tweaks of pain. If all feels well and it is a faster workout kinda day, then I speed up some and reevaluate. One downside of running barefooted is that we have to be visually very aware of our environment. That distraction takes its toll on monitoring our internal environment. It is fun to dodge rocks and broken acorn shells, as it is fun to run fast. Both can lead to more injuries, though. I had a lack of awareness of the dysfunction in my big toe/1st metatarsal while running that race, I was going too fast and was preoccupied with passing others. I did feel pain in that foot while running, but I never imagined it was a fracture :facepalm: . It was only in hindsight that I put it all together.