A Functional Integration perspective on the Elliptical Cross Trainer
In my opinion the Elliptical Cross Trainer is the most ingenious gym equipments but probably one of the most underrated.
It tends to be perceived and used mostly as a boring cardio fat burning machine, however it is much more.
WALKING GAIT
The elliptical cross trainer simulates the human walking gait and its contra-laterality while being easy on your joints.
It promotes functional fluid movements and biomechanics.
CONTRALATERALITY AND ROTATIONS
Contralaterality is the coordinated motions of opposite sides of the body. In healthy walking one arm and the opposite side’s leg move in the same direction simultaneously, making your body rotate.
DECOMPRESS YOUR SHOULDERS, SPINE AND HIP JOINTS
When practicing do not look down at the screen. Instead, stand tall and keep your head up.
it is essential to hold the moving handlebars, relax your shoulders and let them swing!
Then bring your awareness to the movements and rotations in your body, in particular the following:
- Shoulder rotations;
- Spinal rotations;
- Sacrum rotations and tilts;
- Hip extensions and flexions;
- Ilia of your pelvis moving anteriorly and posteriorly;
- Thigh rotations.
Observing these patterns will help to decompress your stiff joints, in particular your shoulders, spine and hip joints.
This will enhance your coordination and balance.
TIPS
- Do not hold the fixed handlebars as this would stop the coordinated contra-lateral movements described above;
- Go at a slower pace than you would if you were using the machine solely for cardio training purposes. This will allow you to develop awareness of your movements and rotations;
- Choose a resistance setting that is not strenuous;
- Try to distribute your effort evenly between your arms, shoulders and legs;
- Listen to your body and practice only as long as it is comfortable. Depending on your fitness level, perhaps 10-12 minutes to start with and up to around 20 minutes.
For information about other benefits of using the elliptical cross trainer click HERE.
Next time you use an Elliptical, don’t sweat too much and Enjoy the Swings!
Alain
