How to do The Wright Balance® Express: Chapter 5
As I began writing Chapter 5, I reviewed the evolution of Wright Balance® and the many changes in the Wright Balance® Exercise research over the past 25 years. If you have not seen this very brief Chapter, please review it before proceeding. Here is a link to that Chapter from 2014.
https://online.fliphtml5.com/azhq/ulzw/#p=1
What's New?
As of October 5, 2024, when Wright Balance professionals completed testing 41 subjects, the size of the handle used when doing the Wright Balance® Express DOES NOT matter. HOWEVER, there are PRECISE positions when doing the Wright Balance® Express that must be followed to produce Core Symmetry. This video is an introduction to the October 7 Zoom session describing the research findings.
How to do the Wright Balance® Express
In the following video, I demonstrate how to do the Wright Balance® Express. This video was filmed prior to the October 7, 2024 Zoom session. The video of the October 7 Zoom session is below the following two videos.
Why Tape the 3 Power Spots druing the Wright Balance® Express
This video was also filmed prior to to the October 7 Zoom session video that appears below.
Question
Answer
Each Core Zone has 5 Subregions. Each of the 5 subregions has 3 additional subregions. When tape is placed on the 3 subregions of each hand and the Wright Balance Express is done, all 3 subregions are impacted. When tape is removed, as demonstrated in the video, there are symmetry changes in only one of the 3 subregions of each of the 5 Stance Widths.
When there is no tape on either hand, Core changes are always in the Dominant Subregion. For example, if the Wright Balance® Express is done without tape in the Interior Zone / Middle Core (Black stance widths), there are observable changes of symmetry only in the Middle Core when you apply pressure to the Middle Core Power Spots. When pressure is applied to the Upper or Lower Core Power Spots, there is rotation of the hips in all stance widths and in all planes of motion.
The Impact of Each of the 4 Wright Balance® Express Exercises has on the Core
This video is a demonstration of each exercise and the impact each has on the Core as measured by planes of motion.
Question Answered During the Zoom Session
Wright Balance® Professional, Terry Oprey asked a question regarding handle size following the Zoom education session. This one plus minute video answers two important questions regarding the form used during the exercise and the use of any handle size.
NOTE: The questions in the following quiz have to do with planes of motion. Here are a few RULES to remember when answering the questions.
- When you stand tall with no movement forward or back, you are measuring the rotational plane
- When you add knee flex with no movement forward or back, you are measuring the front of the Core
- When you stand tall with no knee flex, you are measuring the back of the Core
- When you step forward and observe rotation of the hips, you are measuring the back of the Core on the Sagittal Plane
- When you step backward and observe rotation of the hips, you are measuring the front of the Core on the Sagittal Plane
We haven't covered the Coronal or Frontal plane so no questions will be addressed to that plane of motion in the following.
Question
In the following image I have added knee flex and my hips are square.
This is a measure of the:
A. Rotational Plane on the Front
B. Rotational Plane on the Back
C. Sagittal Plane on the Front
D. Sagittal Plane on the Back
Remember, the Sagittal Plane involves forward or backward movement
Answer
A. Rotational Plane on the Front
Question
If I stand tall with no forward or backward motion and with NO knee flex and my hips are open as shown in this illustration, what is the plane of motion I am measuring?
A. The front of my Core on the Rotational Plane
B. The front of my Core on the Sagittal Plane
C. The back of my Core on the Rotational Plane
D. The Back of my Core on the Sagittal Plane**
Note: Remember, the Sagittal plane is measured when there is forward or backward movement like walking or running or cycling.
Answer
C. The back of my Core on the Rotational Plane
Form during the Wright Balance® Express
The following brief video was in response to a question regarding the flat bottom hand wrist during the Wright Balance Express.
Question
Which of the following illustrations demonstrates how the handle should be held during the Wright Balance Express exercise?
Answer
A.
If you don't have a flat wrist on the bottom hand (the top hand will naturally be cupped), the Wright Balance Express will not produce any change other than disruption.
Question
While doing the Wright Balance® Express and stepping from one subregion stance width to another why do you need to remove one hand, assume the next stance width and then add the other hand as shown here
Answer
As you saw in a previous Zoom video, you must build the lower kinetic chain (stance or posture in full swing) before building the Upper kinetic chain. When doing the Wright Balance Express, you must must remove one hand as you move from one subregion to the next. Failing to remove one hand when you change your stance width from one subregion to the next results in a disrupted core. Each time, before you change stance widths from one subregion to the next, one hand must be removed from the handle being used and replaced after you set your feet in the next subregion.
Exercise History
The following chronology summarizes the various phases of research on various exercise regimens studied over the past 20 years.
2004
2008
...and the correction of Core Asymmetry is as simple as a set of exercises, regardless of age.