Journal of Bodywork & Movement Therapies (2016) 20, 449e454

Available online at www.sciencedirect.com

ScienceDirect

journal homepage: www.elsevier.com/jbmt

PREVENTION & REHABILITATION: SELF-MANAGEMENT: PATIENT SECTION

PREVENTION & REHABILITATION: SELF-MANAGEMENT: PATIENT SECTION

The shin box get-up*

Jair Lee, C.S.C.S. a, Craig Liebenson, D.C. b,*

a
EXOS, 2629 E. Rose Garden Ln, Phoenix, AZ 85050, USA
b
L.A. Sports & Spine, LA, USA

Introduction This exercise details a movement sequence called Shin

Box Get-Up, which emphasizes improving hip and trunk
Adequate mobility and stability of the hip and trunk are mobility and stability. The Shin Box Get-Up can be
essential for all movement patterns performed in daily effectively utilized in training and rehabilitation pro-
activities and sports. Lack of mobility and stability in the grams. This movement sequence can quickly expose lim-
hip and trunk can affect the rest of the kinetic chain itations in hip mobility and single leg strength and
(Panjabi, 1992). These deficiencies are often targeted stability. Therefore, the goal of this exercise is to create
individually through soft tissue work, different types of a lasting change in hip and leg function during ADLs or
stretching, manual or self-mobilizations, and isolated sports.
strength exercises. However, the body does not auto-
matically transfer the gains in mobility and stability into
functional movement patterns in sport or Activities of
Daily Living (ADLs) (Moreside and McGill, 2012, 2013). Procedure
Therefore, in order to create lasting changes in func-
tional movement patterns, it seems to be necessary ! Sit on the floor with an upright torso, knees bent to
to expose the body to new motor patterns that simulta- approximately 90" , and feet flat on the floor and
neously and interchangeably challenge mobility and shoulder-width apart, in a 90/90 staggered position
stability. (Fig. 1 A B)

*
This paper may be photocopied for educational use.
* Corresponding author.
E-mail addresses: [email protected] (J. Lee), [email protected] (C. Liebenson).

http://dx.doi.org/10.1016/j.jbmt.2016.03.001
1360-8592/ª 2016 Published by Elsevier Ltd.
 450 J. Lee, C. Liebenson
PREVENTION & REHABILITATION: SELF-MANAGEMENT: PATIENT SECTION

Figure 1 Shin Box - 90/90 staggered position e left leg forward. A) front view B) side view C) angled view.

◦ Regression e hands are placed on the ground behind placed extended overhead; a plate or kettlebell is
the back to help support and maintain an upright held at chest level or overhead (these regression and
posture. Knees extended at a right angle and front progression elements are not illustrated)
heel moved away from thigh. ! Slowly, and in a controlled manner, slightly rotate your
◦ Progressions e hands are placed crossed on the body until you are facing forward with both feet flat on
chest; hands are placed behind the head; hands are the floor/ground (Fig. 2 A B)
Shin box get-up 451

PREVENTION & REHABILITATION: SELF-MANAGEMENT: PATIENT SECTION

Figure 2 Facing forward with both feet flat on the ground. A) Front view B) Side view.

! Then continue to rotate to the other side until both legs ! Next, push into the floor/ground with both knees and
are on the floor/ground, in a 90/90 staggered position, drive your hips up and forward into extension, while
while keeping the torso upright (Fig. 3) keeping the torso upright (Fig. 4 A B)

Figure 3 Shin Box - 90/90 staggered position e right leg forward.

 452 J. Lee, C. Liebenson
PREVENTION & REHABILITATION: SELF-MANAGEMENT: PATIENT SECTION

Figure 4 Shin Box - Front hip lift. A) Start position on ground B) Lifted position.
! From this tall-kneeling hip extension position, slowly and ! Press the floor/ground away with both legs and lunge
in a controlled way, bring the back leg forward (until it is forward to finish standing tall with your feet hip-width
in front of the other leg pointing in the same direction) apart (Fig. 6).
so that you finish in a half-kneeling position (Fig. 5 A B C)

Figure 5 Forward diagonal swing of rear leg from half-kneeling position. A) Start position B) End position e side view
C) End position e front view.
Shin box get-up 453

◦ Progression e from the half-kneeling position, push

the ground away with both legs, and push off the
ground with your left foot raising your right leg &

PREVENTION & REHABILITATION: SELF-MANAGEMENT: PATIENT SECTION

Figure 7 Upright single leg stance.

◦ Progression e from the single leg stance, reverse lunge

into a half kneeling position, in a slow and controlled
manner (eccentric load emphasis).
! Once in the half-kneeling positon, swivel the back leg
(heel) towards the front leg and then lift the front (left)
leg turning the body while moving the (left) leg behind
the rear (right) leg to lower your hips and legs back to
the floor/ground into 90/90 staggered legs position, with
an upright torso (Fig. 4)
Figure 6 Upright stance. ◦ Regression e hands are returned to the floor/ground
behind the back to aid with lowering the body (not
illustrated)
swinging it forward, finishing in a single leg stance ! Then, return to the initial seated posture by rotating the
with a knee drive (Fig. 7) legs, hips and torso in a slow and controlled manner
! Reversing the movement begins by stepping back (Fig. 1)
(reverse lunge), in a slow and controlled way, to return ! Next, perform the movement sequence to the opposite
to the half-kneeling position (Fig. 5 B,C) side
 454 J. Lee, C. Liebenson

Acknowledgement Moreside, J.M., McGill, S.M., 2012. Hip joint range of motion im-
provements using three different interventions. J. Strength &
Cond. Res. 26 (5), 1265e1273.
The authors would like to thank Ido Portal, Andreo Spina and Panjabi, M.M., 1992. The stabilizing system of the spine. Part I.
others working in the field of primal movement exploration. Function, dysfunction, adaptation, and enhancement. J. Spinal
Disord. Tech. 5 (4), 383e389.
References

Moreside, J.M., McGill, S.M., 2013. Improvements in hip flexibility

PREVENTION & REHABILITATION: SELF-MANAGEMENT: PATIENT SECTION

do not transfer to mobility in functional movement patterns. J.

Strength & Cond. Res. 27 (10), 2635e2643.