RISE Performance

‼️When one foot turns out more than the other, it usually isn’t a foot issue.

It often starts with the hips losing rotation, so the pelvis tips forward. That pulls the femur into external rotation at the hip, and the rotation travels down the chain—so the foot turns outward.

➡️When that foot pushes harder into the floor, the spine often gets pushed or rotated the opposite direction due to the hip orientation , which can contribute to back pain.

The goal isn’t forcing the foot straight.
It’s restoring hip rotation so the pelvis, femur, and spine can work together again.

The exercise in this video can help start that process, but the setup may vary depending on your mechanics.

Why your Back is doing your Rib Cages job-

If you live in a swayback posture or your upper/mid-back is rounded, your ribcage can’t fully expand.

When that happens, your body will find any way to breathe — even if it means pushing your mid-back out of position. Over time, this feeds the swayback pattern and pulls your hips underneath you, stacking stress into the spine.

This exercise retrains what should’ve been working together all along:

✔️ ribcage expansion
✔️ hip positioning
✔️ spine support

When your ribs and hips start communicating again, your posture improves and your spine doesn’t have to compensate just so you can breathe.

If you deal with mid-back pain or disc irritation in your Thoracic Spine, this pattern may be part of the reason.

Why This 💡
This is a mid-phase progression in Half kneeling, it allows your hips to create space for expansion in the back. Pushing down on the dowel as you breathe out allows blood flow into the upper rib cage. This begins to allow the body to be less compressed and improve posture.

Allow your body to expand better, your posture improves and your back pain!

posturecorrector

There are two ways to train.

1️⃣ Hypertrophy-driven training
Most hypertrophy work is compressive. Over time this can compress the ribcage, contribute to forward head posture, rounded shoulders, and limit how your joints access rotation.

2️⃣ Functional, movement-based training
This style focuses on expansion and relative motion—allowing joints to internally and externally rotate the way they’re designed to.

Example ⬇️
A band pull-back with both arms may look “postural,” but it’s still largely compressive and biased toward hypertrophy.

When you perform it one arm at a time in a split stance, you allow one side of the ribcage to expand while the other contracts.

✔️ Less compression
✔️ Better rotation
✔️ More usable strength

Train for muscles or train for movement.

Both have a place—but they are not the same.

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