Life happens in 360-degrees – not just the 60-degrees we usually move in. A limited range of motion can cause pain, strains, and spasms, impacting our ability to perform basic tasks and jeopardizing our independence. One way to combat this issue is with a training method called SWOT, or Single Weight Orbital Training.
Invented by Herb Borkland, SWOT is a blend of ancient Chinese fitness and modern weight training techniques focusing on range of motion, joint strength, tendon health, and muscle endurance. This article will explore the basics of SWOT and provide more advanced methods for those seeking a challenge.
SWOT: The Basics
The fundamentals of SWOT are easy to understand: choose an object (such as a vase or a book), press it between your hands, and make circular (orbital) motions. By applying pressure to the object as your arms move in circles, you develop muscular endurance and strength while conditioning your wrists, elbows, shoulders, ligaments, and joints.
To improve further, incorporate figure-8 motions and various angles into your routine. Forward and backward, side to side, and diagonal motions will help cover a greater range of motion. For optimal results, train facing forward with a set of turns to your left and right.
Performing a few sets lasting a minute or two at a time can be extremely beneficial for weak, tight, or limited range of motion muscles and joints.
The Advanced SWOT Method
If you’re comfortable with the basics of SWOT and want to advance further, consider upgrading your training method. Start by swapping out the lighter weights you used initially with heavier ones, such as a 16-pound shot-put.
The introduction of extra weight into your routine requires the entire body to work together, improving overall strength and conditioning. Muscles in your shoulders, neck, back, abdomen, waist, and legs all contribute to stabilizing your body while distributing the added weight.
Just like before, perform circular movements and slowly introduce the new weight closer to your body. Remember, the aim is to avoid injury to the rotator cuffs and joints; maintain small movements with the heavier weight.
SWOT: A Simple, Yet Effective Method
SWOT offers an accessible way for people of all ages – including seniors and children – to regain lost muscle strength, endurance, and range of motion. Whether you’re in rehabilitation, working on your fitness, or just maintaining a healthy lifestyle, give SWOT a try and see how it can improve your life and well-being.
