Why is addressing rotational compensations first a mistake? 

By: Peter Stamos

Over the years, many people have sought my help with various issues, including rounded shoulders, uneven hips, knees that turn inward or outward, and flat or arched feet. What these conditions have in common is that they all indicate a rotational problem somewhere in the body.

When I was a younger and less experienced coach, I made the mistake of focusing on these rotational compensations first, which resulted in limited success. The problem with this approach is that encouraging rotation without addressing a poor foundational alignment only leads to further compensations. If your pelvis is not aligned directly beneath your shoulders, you lack a solid foundation, making it ineffective to address rotation.

Additionally, many people’s ribcages are either elevated or depressed. If the ribcage is elevated, the shoulders will be positioned behind the pelvis; if the ribcage is depressed, the shoulders will be positioned in front of the pelvis. Neither of these positions is ideal, and both must be corrected before addressing rotation.
Choosing bilateral exercises that limit rotation and focus on the alignment of the shoulders, ribcage, and pelvis is a strong first step. Once the foundation improves, the true rotational compensations will become apparent and can then be addressed.