Welcome back! It's part 3 time. If you haven't been following, I've been doing a series on how to build a better body that works more efficiently in 2021. If this is the first time you are reading, I'd suggest reading part 1 and 2 first to get the full benefits of the Better Body by RAW system.
In Part 3 we are going to put walls and a roof on our body. To understand this metaphor, I am going to talk about two myofascial lines: the lateral line and the spiral line. Some of these muscle lines do overlap each other in the body, much like walls and the roof have similar functions for a house. Both lines work bilaterally to balance the body from left to right.
The lateral line is made up of some connective tissue which can't be exercised. However, it can be activated if you know its purpose. For example, tensor fasciae latae and the Iliotibal band or I.T band (lateral line) are both used for hip abduction or to kick your leg out to the side of your body. Muscles in the lateral line that can be intentionally activated will be the Glute Maximus and the Obliques.
Important things to remember, for exercises to work the lateral line, make sure you press your feet into the ground and then rotate your knees so they are pointing toward your small toes. Doing this you should be able to feel your glutes activate or tighten.
The only other muscles we are going to add in our wall roof combo is the serratus anterior, rhomboids, and hamstrings. Serratus anterior is probably a muscle you are unfamiliar with. It's a muscle under your armpit that assist with movement of the shoulder blade. For spiral line exercises to be effective, keep your shoulders even with your ears.
Exercises are pretty simple when it comes to working these two groups, any of the variations of Pallof presses with a lunge or squat will do the trick. Also doing offset squats and side lunge or a combination of both, which is my favorite combo. Check out my videos linked below! That's it for this blog got questions or comments let me know, and always keep it R.A.W