This overview is a summary of 2 days of Wright Balance® Training for fitness across multiple sports. This training includes the biometrics and the Wright Balance® APP. Subsequent to the measurements, you will learn to plot the 9 Stance Widths, to use the pre-programmed 9 Stance Widths, to determine the Dominant Core Zone, to determine the 8 inch Stance Width Range for each Wright Balance Core Zone, to do the Wright Balance® 4- Way Express, the 8 inch training range and offloading an impacted Core Zone for training, recovery and Pain management.

You also learned to identify what plane of motion an exercise impacts, Proof of Concept in every phase of training and demonstrating Proof of Concept in educating your athlete. The athlete's education in proof of concept will enhance the probability of compliance.

{Edited Additions to follow

ZONE CROSSOVER ADDITION

Exercise with sleeves on one finger of each hand

Not covered in this 2 day training was that each of the 3 Core Zone's sub-regions has 18 Transverse Regions and 18 Sagittal Regions. Each Core Zone has 3 sub-regions, Anterior, Interior and Posterior. Therefore, 18 sagittal x 18 transverse = 324. There are 3 sub-regions (front to back) in each Core Zone or 324 x 3 = 972. There are 972 total Core Cells per Zone and 3 Zones = 972 x 3 = 2916 total Core Cells in the body. Using the 9 Stance Widths, Planes of Motion and handle sizes recruiting each Zone, You will be able to drill down to a precise cell(s) as needed to determine the exact location of pain, soreness, weakness, fatigue etc. and treat or move the physical load to a different Zone.

It is quite simple to demonstrate each of these sub-regions through exercise. Why would you need to be able to identify these sub-regions? Because there is also a simple measure of exercise intensity that can be used to identify muscle weaknesses within a Core Zone or, as you will view in a video, identify precise regions and plane of motion for pain. To isolate with an exercise or plane of motion test, the 9 Stance Widths from the results are used Those processes will be left for an advanced session.

What is A Core Zone? This 3-D video illustration shows the Core Zones. Note that the Anterior Zone is Red; the Interior Zone is Black and the Posterior Zone is Blue. Each phase of this content will cover how to recruit each of these Zones by handle Size and a single Stance Width when doing the Wright Balance® 4-Way Express. This 3-D illustrations identifies the 3-D Core Zones.

As noted, each Core Zone has 3 sub-regions as shown here:

Note the numbering 1 through 9 of each sub-region with number 9 beginning as the first sub-region of the Anterior Zone and Number 1 the last sub-region of the Posterior Zone. Each of these 9 sub-regions are recruited by the corresponding Power Spots of the left and right hands, depending on the "Zone Load" when pressure is applied to the left and right hand corresponding Power Spots.

As you can see from this illustration, each Zone has an Anterior, Interior and Posterior sub-region (9 total sub-regions). Subtle changes in heel to toe balance will be experienced when pressure is applied to the respective Power Spot of each sub-region. Keep in mind that the LAST Zone done with the Wright Balance® 4-way Express is the Zone of balance until that Zone is moved by doing the Wright Balance® 4-way Express using the handle size and matching Stance Width of another Zone.

Note: All Wright Balance® evaluations and results are based on a Line of Force in all planes of motion. A "healthy" core is defined by Wright Balance® as having a straight line of force in all planes of motion. The changes in the Line of Force are in heel to toe balance and experienced by changes in the Core Zone. Regardless in what Zone the line of force is experienced, the ideal Line of Force is ALWAYS a straight line parallel to the stance line.

The above line of force is one of a balanced core in all planes of motion for the Zone in which the physical load currently resides. When engaging in any activity, this is the desired line of force. A straight line of force in all planes of motion will provide the greatest physical support, mobility and minimize the chance of injury. For example, an Athlete doing "squats" in this line of force will have the greatest equal distribution of physical load during exercise. The athlete moving vertically, laterally, forward or backward will have maximum mobility in all directions.

A line of force of imbalance is shown in the following 2 illustrations. Observations of Wright Balance® Professionals around the world show that 99% of all people have a Line of Force in all planes of motion like one of the 2 illustrations below.

Any activity performed in either of these Lines of Force places an imbalanced load on the Core and predisposes the athlete to injury. Absolutely everything covered in this overview relates to core balance and producing a straight Line of Force regardless of Core Zone or Core Zone Sub-Region.

What to Expect

Prior to the Wright Balance® 4-Way Express Exercise in each of the Core Zones you will learn about in this training, the following illustration shows what you will see in the majority of your athletes' bodies.

Notice the uneven hips and shoulders, pelvic rotation and knee pronation. Each of these imbalances creates drag. The Wright Balance® 4-Way Express will level the hips and shoulders, eliminate knee pronation or supination and the results will last 24 plus hours. The illustration below shows the outcome of the Wright Balance 4-Way Express.

The Wright Balance® 4-Way Express takes all of 2 minutes to do the simple isometric moves and it will last 24 plus hours. Each Core Zone is recruited by a different handle sizei. Additionally, it is quite simple to move Core Zones after exercise for recovery or in the treatment of pain. All of that is demonstrated in this training.

Body Measurements, APP and Validation of Results

Introduction to How to do the Body Measurements and How to Validate the Results.

  1. Input data using Wright Balance® Technology site...

...or the Wright Balance® APP:

  1. Plot 9 Stance Widths on preprinted strip (I will demonstrate how to use provided measurements if not using preprinted strip…also see online EBook under “membership”.)

  1. Test all planes of motion with description of each with bar on hips and lined Wright Balance mat.

Recall that there are 3 Wright Balance® Core Zones and 3 sub-regions in each Zone. The Zones are front to back, anterior (front RED), interior (middle BLACK) and posterior (back BLUE).

Each of these Zones has 3 sub-regions (upper, middle, and lower) not shown here.

The assessment described below using the 9 Stance Widths is to determine the Core Zone and sub-region that is dominant for your athlete. When you know the Zone and sub-region dominance you know the Zone of the body that has carried the lifetime of physical load.

Knowing the Zone of this load will allow your athlete to "move" that Zone using the Wright Balance® 4-Way Express for rest, recovery and pain management.

  1. Middle of left foot on “0” and the middle of the right foot on 7, 8 or 9 Stance Widths (Anterior Zone) and press on Upper Region “Power Spot” (Step to any non Upper Core Stance Width and observe rotation) The observed Pelvic rotation will return to square except in any other Zone (Stance Widths 1 through 6) Note: the illustration below shows the first pad up on the middle finger. To do this test, press on the first pad up from the palm of any finger.

  1. Middle of left foot on “0” and the middle of the right foot on 4, 5 or 6 Stance Width (Interior Core Zone) and press on Middle Core Power Spot (Step to any non Middle Core Stance Width and observe rotation). Press the first knuckle crease up from palm on any finger and note that the Pelvic rotation returns to square only in Stance Widths 4, 5 and 6.

  1. Middle of left foot on “0” and the middle of the right foot on 1, 2 or 3 (Posterior Core Zone) Stance Width and press on Lower Core Power Spot (Step to any non Lower Core Stance Width and observe rotation). Press the second pad from the palm on any finger and note that the Pelvic rotation returns to square only in Stance Widths 1, 2 and 3.

If above testing of pressure on the 3 Power Spots is observed then the measurements are accurate. If the observations are not absolutely apparent, double check your measurements.

Test the Stance Widths and determine where the hips are square and the athlete has the greatest power.

This is the first test of the athlete's lifetime "Core Load". Using the athlete's phone, take a photo from behind and face on showing them the positions of their shoulders and hips. Then have them observe the pronation or supination of one knee by adding knee flex and looking at how each knee "lines up" over their feet. They will note that one knee either supinates or pronates. This pronation or supination is corrected with the Wright Balance 4-Way Express exercise as do the uneven shoulders and hips. These changes last for 24 hours or more.

You will find that the pelvis is square on the axial / transverse plane in only one of the 9 Stance Widths. That one Stance Width is identifying the Core Zone and the sub-region of the lifetime physical load. It is simple to identify.

For example, if the pelvic plane squares on Stance Width number 7 (Anterior Zone), you have identified the Zone and sub-region. The Stance Width # 7 represents the Posterior sub-region of the Anterior Core Zone.

Finding the 8 inch Stance Width Range Within Each Core Zone

To determine the 8 inch Stance Width Range for the Dominant Core Zone. the following Steps will provide you with the Anterior, Interior and Posterior Core sub-region for the Dominant Core Zone.

These Ranges will be compared to the ranges of all 3 Zones to "confirm" your Dominant Core Region and to set the ONE Stance Width for the Wright Balance 4-Way Express for each Core Zone. If, for example, you had square hips and maximum strength on Stance Width 1, 2 or 3 of the 9 Stance Widths, your 8 inch range will be the widest (beginning at 12 inches) when all 3 Zones are tested. This will confirm your initial observation of a square hip line in the Posterior Zone. Similarly, if you were square on Stance Width 7, 8 or 9, your 8 inch Stance Width range will be the narrowest (beginning beginning at 8 inches) when you plot the Upper, Middle and Lower 8 inch ranges for any one Core Zone. The Middle Core 8 inch stance width range will begin 10 inches.

Note: As of this writing, the 8 inch ranges by Core Zone, when the finger sleeves are place on the Upper Core Power Spots of both hands, have begun at inch # 8 for the Anterior Zone, inch # 10 for the Interior Zone and inch # 12 for the Posterior Zone.

Place the finger sleeve on the UPPER Core Power Spot. Place a yardstick at your feet. If your hips square at 8 inches, your Anterior Core Zone is your strongest and the location of your lifetime physical load.

If your hips square at 10 inches, your Interior Core Zone is your strongest and the location of your lifetime physical load.

If your hips square at 12 inches, your Posterior Core Zone is your strongest and the location of your lifetime physical load.

If you remove the tape or finger sleeve from your Upper Core Power Spot, you will note that your hips again rotate, The only way to identify the 8 inch range and subsequently predict the Dominant Core Zone is with a piece of tape or finger sleeve only on the Upper Core Power Spot. Set up to a yardstick and note that your hips (pelvic rotation) remain square only from 8 to 16 inches (Anterior Core); 10 to 18 inches (Interior Core) or 12 to 20 inches (Posterior Core).

This is the second step to determining the Dominant Core Load and confirming the initial testing in the 9 Stance Widths of the results.

Note: You test the 8 inch range by standing on a lined mat with a yardstick at your feet. You will place a finger sleeve or "tape" on the Power Spots as directed 1 (one) Power Spot at a time. Place the middle of your left foot on "zero") and your right foot on the 8 inch mark. Place a bar and bungee on your hips. (You may use the "thumbs" test if you don't have a bar and bungee.)

In Summary

Finding Your 8 Inch Performance Range in the Anterior Zone

Note: Again, the 8 inch Stance Width Range in the Anterior Zone player consistently begins at 8 to 8.5 inches. That means that the widest part of the 8 inch range for the Anterior Zone is 16 inches. As a rule of thumb, when you begin "testing" the starting point for the 8 inch range, begin with inch number 7 as described in the following overview.

If you believe you have found an outlier and you have the athlete do the Wright Balance® 4-Way Express in the "new" Stance Width Range and their core is disrupted when they finish the exercise, you don't have the correct 8 inch range.

  1. Place a finger sleeve or tape on your upper region Power Spots on the right and left hands.

Test the 8 inch Range starting on inch #7. Stand tall,take a deep breath and relax. Add knee flex if you are not sure whether your hips are square, open or closed. Your hip line will be open or closed on inch #7. Step to inch #7.5 and note your hip line. Slowly continue changing your stance width 1/2 inch at a time until your hips square. Relax, look straight ahead and take a deep breath before checking your hip line.

If your hips square at the 8 inch Stance Width, your athlete's Dominant Zone is Anterior (7,8 or 9 on the 9 Stance Widths).

When your hips square, add 8 inches to that mark and spread your feet to that distance on the yardstick. Note that your hips remain square. Add 1/2 inch to the width of your feet at the widest part of the 8 inch range. Note that your hips open or close.

2, Place a finger sleeve on your Middle Core Zone Power Spot and test (this still only applies to the Anterior Zone Player) and mark the 8 inch Stance Width Range with a black sharpie. You will note that the middle core range begins 2 inches wider than the Upper Core Range. That means that the Middle Core begins at 10 inches.

3.Lastly, place the finger sleeve on the Lower Core Region Power Spot and mark the 8 inch Stance Width Range with a blue sharpie. Again, note that the Lower Core Range begins 2 inches wider than the Middle Core Range. That means that the Lower Core 8 inch Lower Core range begins at 12 inches.

4.Note that when you "plot" the Upper, Middle and Lower Core regions for the Anterior Zone that you have 4 inches in the center of the 6 plotted numbers with 3 numbers to the left and 3 numbers to the right. The center point of that 4 inch range for the Anterior Zone is 14 inches. That 14 inch mark (circled in the illustration below) is where you will be doing the Wright Balance® 4-Way Express when matching the Anterior Zone handle size.

That 4 inches in the center will be different for each Core Zone (Anterior, Interior & Posterior). That 4 inches is the Stance Width within each Core Zone where Wright Balance® 4-Way Express is done. When the Wright Balance® 4-Way Express is done one (1) time within that 4 inch range, the entire Core Zone is balanced in all planes of motion and knee pronation or supination is eliminated.

You will find the person whose "Zone Load" is Anterior, will have their weight over the balls of their feet and their use of the ground will be rotational and vertical in their performance mode.

NOTE: It is imperative that finger sleeves or tape are placed on each "Sub-Region" power spot on BOTH HANDS to balance each "Sub-Region" within the Core Zone. If you leave one of the Power Spots without tape, you will note, when testing planes of motion with tape on the Power Spot that was not covered, that the Core is totally disrupted in that "Sub-Region" on either the right or left side or both, depending on where the Power Spot was not covered.

**No longer is it necessary to do the Wright Balance® 2- Way Express in the 9 Stance Widths to balance the Core. Use the Wright Balance® 4-Way Express with finger Sleeves on one or 3 fingers of each hand covering the 1 Upper Core Power Spot, 1 Middle Core Power Spot and 1 Lower Core Power Spot. Be certain each Power Spot is covered on both the left and right hands when doing the Wright Balance® 4-Way Express. **

Finding Your 8 Inch Performance Range in the INTERIOR Zone

The following applies to the INTERIOR ZONE Player only. Your range will be between 10 and 18 inches when the Upper Core Power Spots are covered on the left and right hands. This process is based upon our observations of over 50 athletes as of this writing (July 1,2022). Please follow the process below to be certain your athlete is not an "outlier".

  1. Place a finger sleeve or tape on your upper sub- region Power Spots on the right and left hands.

Test the 8 inch Range starting 9 inches. Stand tall,take a deep breath and relax. Add knee flex if you are not sure whether your hips are square, open or closed. Your hip line is likely open or closed 9 inches. Step to 9.5 inches and note your hip line. For the Interior Zone, your hips will square at 10 inches. When your hips square, add 8 inches to that mark (18 inches) and spread your feet to that distance on the yardstick. Note that your hips remain square. Add 1/2 inch to the 18 inch width of your feet and your hips will open or close .

2, Place a finger sleeve on your Interior Core Zone Power Spot and test and mark the 8 inch Stance Width Range with a black sharpie. You will note that the Interior core sub-region range begins 2 inches wider than the Upper Core Range. That means that the Interior Core begins at 12 inches.

3.Lastly, place the finger sleeve on the Posterior Core sub-Region Power Spot and mark the 8 inch Stance Width Range with a blue sharpie. Again, note that the Lower Core Range begins 2 inches wider than the Middle Core Range. That means that the Lower Core 8 inch Lower Core range begins at 14 inches.

That observation is indicative of a person whose "Zone Load" is Interior, their weight will be just behind th balls of their feet and just forward of the Center of their arches and their use of the ground will be rotational, lateral and vertical in their performance mode.

Note: When you "plot" the Upper, Middle and Lower Core regions of the Interior Zone you have 4 inches in the center of the 6 plotted numbers with 3 numbers to the left and 3 numbers to the right.

That 4 inches in the center will be different for each Core Zone (Anterior, Interior & Posterior). That 4 inches is the Stance Width within each Core Zone where, when the Wright Balance® 4-Way Express is done one time within that 4 inch range, the entire Core Zone is balanced in all planes of motion. Note the circled number (16 inches) is in the middle of that 4 inches. Sixteen inches is where you will do the Wright Balance® 4-Way Express using the Interior Zone Handle Size.

NOTE:It is imperative that finger sleeves or tape are placed on each "Sub-Region" power spot on BOTH HANDS to balance each "Sub-Region" within the Core Zone. If you leave one of the Power Spots without tape on either your left or right hand, you will note, when testing planes of motion with tape on the Power Spot that was not covered, the Core is totally disrupted in that "Sub-Region" on either the right or left side or both, depending where the Power Spot was not covered.

> Again, it is no longer necessary to do the Wright Balance® 2-Way Express in the 9 Stance Widths to balance the Core.

Finding Your 8 Inch Performance Range in the Posterior Zone

The following applies to the POSTERIOR ZONE Player only when placing finger sleeves on the UPPER CORE Power Spots of both the left and right hands. Your 8 inch range will be between 12 and 20 inches.

The Following applies to the player that, when testing the 8 inch Performance Range with a finger sleeve or tape on the Upper Region Power Spot, their hips square at 12 inches. Twelve inches is where a Posterior Zone Athletes hips will square. That observation is indicative of a person whose "Zone Load" is Posterior, their weight will be over the Center of their arches and their use of the ground will be rotational and lateral in their performance mode.

Additionally, the origin of any soft tissue pain is likely in the Posterior Zone. That pain can be reduced by simply moving from the Posterior Zone to the Interior or Anterior Zone. Moving the "Zone Load" is simple. All you need to do is end the Wright Balance 4-Way Express exercise on either the Interior or Anterior Zone handle sizes and matching Stance Widths.

  1. Place a finger sleeve or tape on your Upper region Power Spots on the right and left hands. If you have not squared your hips at either the 8 inch or 10 inch Stance Widths, go to the 12 inch Stance Width and test. Stand tall,take a deep breath and relax. Add knee flex if your are not sure whether your hips are square, open or closed. If your hips are square your hip line will be open or closed on inch #11 if your observations are accurate. Step to inch #11.5 and note your hip line. Slowly continue changing your stance width 1/2 inch at a time until your hips square. Relax, look straight ahead and take a deep breath before checking your hip line. When your hips square, note that is at 12 inches. Add 8 inches to that mark (20 inches) and spread your feet to that distance on the yardstick. Note that your hips remain square. If you widen your stance outside that 8 inch range (20.5 inches) you will notice that your hips open or close.

2, Place a finger sleeve on your Middle Core Power Spot and test (this still only applies to the Posterior Zone Player) and mark the 8 inch Stance Width Range with a black sharpie. You will note that the middle core range begins 2 inches wider than the Upper Core Range. That means that the Interior Zone Range begins at 14 inches.

3.Lastly, place the finger sleeve on the Lower Core Region Power Spot and mark the 8 inch Stance Width Range with a blue sharpie. Again, note that the Lower Core Range begins 2 inches wider than the Middle Core Range. That means that the Lower Core 8 inch Lower Core range begins between at 16 inches.

4.Note that when you "plot" the Anterior, Interior and Posterior sub-regions of the Interior Zone that you have 4 inches in the center of the 6 plotted numbers with 3 numbers to the left and 3 numbers to the right. Note that the circle number (18 inches) is the center of the 4 inch range.

Eighteen inches is where you will do the Wright Balance 4-Way Express exercise with the matching Posterior Zone Handle Size.

That 4 inches in the center will be different for each Core Zone (Anterior, Interior & Posterior).

That 4 inches is the Stance Width within each Core Zone where, when the Wright Balance® 4-Way Express is done one time within each 4 inch range using the matching Zone grip size, the Anterior, Interior and Posterior Zones are balanced in all planes of motion when using the matching Zone Grip Sizes as shown below.

The above illustration shows a stick for stance widths with red tape (14 inches), black tape (16 inches) and blue tape (18 inches). The color coded matching handle sizes on the grip sizing tool match the color coding on the Stance Widths stick. If the Wright Balance 4-Way Express is done in any other widths other than the matching color coding of handle and stance widths, the Zones of the body will be totally disrupted in all planes of motion.

Proof of Concept: It is important for your athlete to understand the importance of matching the color codes. We have reduced the Wright Balance 4-Way Express to color coded stance widths and handle sizes. It becomes that simple when the Wright Balance measurements are completed. Show your athlete what happens when they don't match the stance width color to the handle color. That is a simple process and will take less than one minute to demonstrate and one minute to correct and re-balance the Zone that has been disrupted.

Grip Sizing Using Tapered Tool

As a reminder, this videos is a review of what you experienced in Grip Size by Core Zone.

Use Marked tapered pool cue with color coded Anterior(Red), Interior (Black) and Posterior (Blue) Core Zone Grip Sizes.

Place finger sleeves on the 3 Power Spots on your left and right hands (6 total finger sleeves).

Note: When doing the Wright Balance® 4-Way Express, it is imperative that finger sleeves or tape are placed on each "Sub-Region" power spot on BOTH HANDS (6 total or 3 on each hand) to balance each "Sub-Region" within the Core Zone. If you leave one of the Power Spots without tape on either your left or right hand, you will note, when testing planes of motion with tape on the Power Spot that was not covered, the Core is totally disrupted in that "Sub-Region" on either the right or left side or both, depending on where the Power Spot was not covered.

Use the Anterior (Red) Grip Size at a 14 inch Stance Width. This Stance Width and Grip Size will train the Anterior Core, front to back when doing the Wright Balance® 4-Way Express. (If finger sleeves are not used, you will train only one sub-region of your Anterior Core.)

Use the Interior (Black) Grip Size at a 16 inch Stance Width. This Stance W**idth and Grip Size will train the Interior Core, front to back when doing the Wright Balance® 4-Way Express. (If finger sleeves are not used, you will train only one sub-region of your Interior Core.)

Use the Posterior (Blue) Grip Size at a 18 inch Stance Width. This Stance Width and Grip Size will train the Posterior Core, front to back when doing the Wright Balance® 4-Way Express. (If finger sleeves are not used, you will train only one sub-region of your Posterior Core.)

Recall the Core Zones being recruited as shown in this short 3D video.

I would encourage you to mark a stick with red tape at 14 inches; black tape at 16 inches; and blue tape at 18 inches. All you need to do is match the color on the the grip size handle with the colored stance width to do the Wright Balance® 4-Way Express.

NOTE: If the Stance Width used does not match the handle size, your core will be completely disrupted.

The Wright Balance® 4-Way Express

Set Handle size by Core Region you wish to recruit. If you are familiar with the "old" Wright Balance® Exercise programs, the Wright Balance® 4-Wway Express is simply the 4 isometric positions of the Wright Balance® Optimization Exercise while holding a handle size that recruits either the Anterior, Interior or Posterior Zone in one Stance Width per Core Zone.

  • Grip handle with middle finger of measured hand on tape color that matches Stance Width color with middle of left foot on the matching color.

  • Stand tall, no knee flex, roll shoulders toward sternum, inhale through your nose and hold for count of 10; then exhale through your nose.

  • Hold your shoulders rolled toward sternum, add knee flex and inhale through your nose and hold for a count of 10; then exhale through your nose.

  • Stand tall, pull handle toward your chest and pinch shoulder blades together; inhale through your nose, hold your breath and count to 10; then exhale through your nose;

  • Hold the handle still pulled toward your chest keeping your shoulders pinched together, inhale through your nose, add knee flex, lean back; hold your breath and count to 10. Exhale through your nose.

  • Test the recruited Core Zone by adding knee flex and noting heel to toe balance. Notice the same front to back in your bite as you do in your heel to toe balance. Then test all planes of motion.

How to Determine the Sub-Region of the Core Load

Grip the handle size of your Dominant Core Zone. To test the sub-region of your Dominant Core Zone Load, disrupt your Core by doing the Wright Balance® 4-Way Express with the Power Spots of your left and right hands COVERED (6 finger sleeves total). Do the Wright Balance® 4-Way Express in any stance width that does not match the grip size you are testing, wide or narrow.

After you have disrupted one of your Core Zones, REMOVE the 6 finger sleeves from both hands. Do the Wright Balance® 4-Way Express leaving the Power Spots uncovered using the handle size for your Dominant Zone. Now you will be able to determine the sub-region where the Zone Physical load is located. This Zone and sub-region is likely where any athlete's physical stress is located.

Add a finger sleeve to your Upper Core Power Spot then check all planes of motion. If you see pelvic rotation in all planes of motion, that is not the sub-region of the Core Zone Load. If the pelvic plane is square in all planes of motion, that is the sub-region where the player's load resides. Repeat that test by moving the finger sleeve to the Middle Core Power Spot and then the Lower Core Power Spot. You will find that you are square in all planes of motion in only one sub-region and your core will be disrupted in all planes of motion in the other 2 sub-regions. That one sub-region where your Core is square in all planes of motion is the Dominant sub-region of that Core Zone.

When you repeat this testing at any time, the dominant Zone and sub-region will be consistently the same. This sub-region is where your physical load resides and is likely the origin of strength, fatigue, strain and pain.

Balance the 3 Core Zones

**{The Stance Widths for the Wright Balance® 4-Way Express are 14 inches for the Anterior Zone; 16 inches for the Interior Zone and 18 inches for the Posterior Zone. Matching Handle Size to the Core Zone is imperative to create a balanced Core. Any Handle Size that does not match the Wright Balance® Zone Stance Width when doing the Wright Balance® 4-Way Express will completely disrupt the Core in all planes of motion.

I would encourage you to color code the handle size (Red = Anterior Zone; Black = Interior Zone; and Blue = Posterior Zone and the 3 stance widths (14 Red; 16 Black; and 18 Blue inches) for the Wright Balance 4-Way Express. This illustration show the matching handle sizes and Stance Widths.}**

  1. Place the 3 finger sleeves on each of the 3 Power Spots of both the left and right hands (6 total)
    .

  2. Do the Wright Balance® 4-Way Express in each of the Core Zone Stance Widths (14, 16 & 18 inches) with the matching handle color / size and following with the planes of motion tests with and without the finger sleeves following each Zone Exercise.

  3. Remember, the Zone you end the Wright Balance® 4-Way Express on is the the Zone where you will have the physical load.

Further Testing for Proof of Concept

  1. Use a Handle Size on the incorrect Core Zone. For example, use the Anterior (Red) stance width while holding the Interior(Black) or Posterior (Blue) handle size. Test Planes of motion and note the Zone disruption.

  2. As you correct the Core disruption from 1 above, Leave a different finger sleeve off one (1) "power spot" in each of the Core Zone exercises. For example, leave off the "Upper Core" Power Spot on each hand when doing the Upper Core Zone; leave off the Middle Core Power Spot of each hand when doing the Lower Core Zone and leave off the Lower core Power Spot of each hand when doing the Middle Core Zone or some combination thereof. Following each of the examples above, do the Wright Balance® 4-Way Express.

  3. Do the Wright Balance® 4-Way Express with all 3 finger sleeves on outside the 4 inch range in each handle size and test planes of motion.

Re-shoot Photos of Hip and Shoulder height and knee pronation or suppination following the Wright Balance® Express exercise in each of the Core Zones, one Zone at a time.

USE YOUR ATHLETES Phone for pre and post photos

Determining the Dominant Sub-Region within that the Dominant Core Zone

Disrupt your Core by doing the Wright Balance® 4-way Express with feet for 5 inches apart in the Dominant Core Zone.

Do the Wright Balance® 4-way Express WITHOUT any Finger Sleeves on your Stance Width for the Zone of your Dominant Zone Region.

  1. Standing in a Stance Width of the 8 inch range of the Dominant Core Zone, place a finger sleeve or tape on the Upper Core Power Spot and check for hip rotation using a bar and bungee or thumbs test. Then Check all planes of motion.

  1. Next, REMOVE the Upper Core tape or sleeve from the Upper Core Power Spot and place a finger sleeve on the Middle Core Power Spot. Check for hip rotation using a bar and bungee or thumbs test. Then check all planes of motion.

  1. Lastly, place a finger sleeve on the Lower Core Power Spot and check the hip rotation using a bar and bungee or thumbs test.

You will note that within the Dominant Core Zone, only one sub-region shows symmetry in all planes of motion. You have identified the sub-region where the person carries their daily physical load. Remember, this one sub-region is one of 9 sub-regions.

Note: Placement of the finger sleeves and the stance widths will also impact hip rotation in the 8 inch stance width range testing you will be learning. Additional research needs to be done to further test the sub-regions. With that said, the sub-region finding is academic and merely for training purposes as we "drill down" to the impact of the physical load on the Core Zone.

Disrupt all Core Zones standing with your feet 4 or 5 inches apart. Leave your Core Disrupted and do the following baseline testing.

Note: Why keep feet 4 or 5 inches apart? Keeping your feet 4 or 5 inches apart to disrupt the Core will keep you inside the Stance Width Ranges used to train your core.

Photos Taken with Athlete's Phone

It is difficult for a person to see the angles of the body and rotation of the pelvis when first being observed when in their sport. Using the Athlete's phone will provide visual content for them to compare pre and post Wright Balance® measurements, and to evaluate the impact of a simple exercise by planes of motion.

The following is an example of baseline testing in any one sport.

Baseline Testing

Golf:

Wright Balance® has demonstrated changes in setup, instruction
and motion based upon the straight line of force

BASEBALL:

Wright Balance® has repeatedly demonstrated that a hitter at the plate with a straight line of force sees the ball in space accurately and the golfer's swing is produces the greatest power and compression of the ball and optimal ball flight with this straight Line of Force. Again, this straight Line of Force is shown below.

Note the position of your hands on the bat and the orientation of the "Line of Force" in each of these baseline test. Note the visual orientation of the balls on the floor set in a straight line.

**Hypothetically,**A pitcher should be in their stance width performance range to start their wind up... from a stretch, move into that range then move ball to glove. Move to plate should be from that range.

? Is the posterior zone the best place for a pitcher? ... from the posterior zone they will have the greatest external shoulder rotation.

? The pitcher can change their external shoulder rotation by moving sleeve on glove hand from Lower to Upper, etc...balance change is subtle heel to toe and external shoulder rotation will change by as much as 5 degrees. The 5 degrees of change, hypothetically, will reduce external shoulder rotation and reduce velocity without changing motion or grip on ball?

From a full wind up, test impact inside and outside the performance range from Start of wind up... not sure what to predict once motion starts. As long as they begin in their 9 inch Stance Width Range

AND, Runners on base will have the greatest lateral movement to get a "jump" on pitcher... easily move away from or back to base.

Starting Blocks

Note the orientation of shoulders / hips in start position... test Zone and Sub-region for maximum speed off the line.

Snap from Center

With bar on pelvis, note orientation of hips and ability to move laterally is limited on one side.

Free Throw

With bar on pelvis, note orientation of hips and ability to move laterally is limited on one side. Once hands are on ball, move from performance range to wider stance...? change

Receiving Serve

With bar on pelvis, note orientation of hips and ability to move laterally is limited on one side. Also note the orientation of the racket is not straight and moves to the side of pelvic rotation.

Again, a line of force of imbalance is shown in the following 2 illustrations. Observations of Wright Balance® Professionals around the world show that 99% of all people have a Line of Force in all planes of motion like one of the 2 illustrations below.

Cycling

The pedal width on a bike ranges from 10 to 11 inches unless the bike is "custom fit" with changes in cranks. If an athlete in training or competition rides in either the Middle or Lower Core Zone, their core will be completely disrupted in the posterior sagittal plane (tested with step forward). Therefore, before cycling, the Anterior Zone handle size at 14.5 inches should be the last Zone done before riding.

Any activity performed in either of these Lines of Force places an imbalanced load on the Core and predisposes the athlete to injury. Absolutely everything covered in this overview relates to core balance and producing a straight Line of Force regardless of Core Zone Load.

Fast Track to Determining the Stance Widths for the Wright Balance 4-Way Express: Do the Math.

The fast track is quite simple. Rather than doing all of the measurements for the 8 inch Stance Width Range (Anterior, Interior and Posterior), there is a simple mathematical progression that will give you the single Stance Width for each Zone in which to do the Wright Balance® 4-way Express to balance the body front to back.

It is "early" in the sample size for the following observation. However, I have consistently observed the following Stance Widths for the Wright Balance® 4-way express.

1. Anterior Zone Handle Size = 14 inches

2. Interior Zone Handle Size = 16 inches

3. Posterior Core Zone Handle Size = 18 inches

Pain Assessment

You have used only 1 stance width in this training to recruit the various Core Zones. During the evolution of Wright Balance®, 18 transverse and 18 sagittal Core Sub-Regions were identified. Additionally, 9 Stance Widths were identified that recruited precise sub-regions of the transverse and sagittal planes. Exercises were done in each of these 9 Stance Widths, the singular plane of motion the exercise was impacting was easily identified and an exercise program was designed to train each plane of motion. Proof of concept was demonstrated with each exercise.

The identification of the 3 Core Zones, the single Stance Width and the Wright Balance® 4-Way Express exercise has eliminated the need for the 9 Stance Widths to balance the Core.

Those 9 Stance Widths should be used when you want to identify the exact Zone, Sub-Region and plane of motion within that sub-region right down to the Core cell. This video was made early one AM when I awakened with back pain. Use this video as a model to identify a precise Zone,a precise Sub-Reigon and Core Cell weakness when you want to drill down to a person's strength and weaknesses producing injuries and subsequent soft tissue pain.