Helix

The double helix is foundational to every cell within us in that it is the shape of our DNA. That shape appears to be intentional. It is one of the most, if not the most, effective ways to capture energy and utilize it for doing work.  The loss of this helical way of living can have significant impacts on how we feel and how we move.

A double helix turns, then turns again, then turns some more. Rotation as a movement strategy is recognized as fundamental, however in regard to some aspects of anatomy it has been described as deleterious, namely at the level of the spine. It may actually be more necessary and more efficient to move in rotation than in any other cardinal direction described in biomechanics.

Under heavy loads however, like during a maximum effort squat, rotation may not be the most effective way to move the weight and could cause issues. This is because in that situation you want as little movement as possible within yourself, that’s what moves the weight. Rotation involves joint segments and muscular layers to move with respect to each other; a heavy lift reduces that strategy and squishes everything into one big piece. Rotating under that circumstance may not be wise.

Turning is what each of us does with every step we take while walking. That may be why walking is efficient and effortless for us most of the time. Training habits, lifestyle choices and our environments put stress through the fundamental material that is DNA. Over time that stress imparts a memory on every cell, biasing it toward a movement option that was successful previously. This applies to joints, muscles, nerves, etc. Over time, our turning radius tends to increase, making rotation more difficult to come by. Training and our everyday movement habits affect our capabilities for better or for worse.

Maintaining our ability to turn through activities that are more low effort, rotation-based and still holding on to your force producing capabilities may be a more useful way of evolving throughout the life span. Activities like rolling, rope work, split squats, landmine presses can all have positive effects on our capacity while maintaining a degree of mobility. Rotation underpins nearly each activity we perform, it may be the best option we have for doing the things we want to do when we want to do them. Time tends to make it harder to access, but we can stack the deck in our favor by selecting activities that maintain its quality.

Austin Ulrich, Physical Therapist