The 3 Power Regions: The Source of Your Pain?

Last time, I told you about a patient of mine named Alana who had back pain. Her spine had significantly degenerated from nearly 30 years of sitting at her job as an administrative assistant.

Based on that information, would you be able to tell where the source of her pain was coming from?

Most people would assume that the spine, itself, is the source of Alana’s problem (and then they’ll massage, stretch, and foam roll the area—just to increase the pain).

But after what I teach you today, you might be able to take a good guess at the correct answer.

The 3 Power Regions of the Body—the Source of Healthy Movement (And, Sometimes, Countless Injuries)

In short, the Power Regions are joints or regions of the body with the greatest ability to rotate:

• The foot and ankle complex

• The hip complex

• The thoracic spine

Nearly every full-body movement uses these regions. And when they receive a load, they must distribute the force safely throughout the rest of the body.

Which means it’s essential that these 3 regions function properly.

Nearly Every Wear and Tear Injury Leads Back to the Power Regions

Given that these regions are responsible for so much, you can begin to see how it’s the neighboring areas of the Power Regions that are most susceptible to injury.

It’s no coincidence that the most common orthopedic injuries are:

• Torn meniscus (knee)

• Carpal tunnel syndrome (wrist)

• Torn rotate cuff (shoulder)

• Torn ACL (knee)

• Tennis elbow

When you move “upstream,” you’ll see that the best way to avoid and rehabilitate these injuries—and many others—is through the Power Regions.

And why is that?

Because when the Power Regions are not doing their job, these other areas are asked to rotate beyond their abilities—which is what creates wear and tear, leading to injury!

Restoring the Power Regions Doesn’t Just Eliminate Pain…

One of the main reasons I can throw a baseball today is because I learned how to leverage my Power Regions.

Not only did it remove my pain, but my throw was substantially improved by learning how to leverage my hips, thoracic spine, and foot/ankle complex.

I’ve taught the same techniques to volleyball players, pitchers, and tennis players who all came in with a variety of arm and shoulder injuries. The way I rehabbed them was by teaching them to:

• Regain access to their power regions

• Leverage and integrate the power regions

By doing this, they’re able to take unnecessary stress off their extremities. And not only does this eliminate their pain, but it also vastly improves their power, speed, and overall performance in athletic movements.

The 3 Power Regions

1. The Foot and Ankle Complex

The foot and ankle complex is one of the most critical Power Regions of the body, composed of 26 bones, 33 joints, and 29 muscles.

This complex isn’t just about the foot hitting the ground, though. It's a dynamic system responsible for both absorbing impact and providing a stable base for movement. When you walk, your foot first pronates, absorbing the load and triggering a chain reaction up through your calves, hamstrings, and hips. This motion activates your glutes, ensuring they’re engaged during movement.

Many people complain that their glutes "don’t fire" and try to solve the problem with exercises like clams or bridges. But these isolated movements don’t address the real issue: the foot and ankle's role in the process. Imagine trying to turn on a light by replacing the bulb when the switch is off. The foot and ankle are that switch for your glutes. If the switch isn’t working properly, no amount of isolated exercises will help.

2. The Hip Complex

The hip joint is one of the most powerful joints in the body, where the femur meets the pelvis. This ball-and-socket joint allows for a wide range of motion in all three dimensions, thanks to the round head of the femur fitting into the acetabulum, a cup-like area of the pelvis.

With a total range of motion of 160 degrees in the sagittal plane, 75 degrees in the frontal plane, and 85 degrees in the horizontal plane, the hip is built for flexibility and strength. The muscles and ligaments around the hip are some of the largest and strongest in the body, with 21 muscles crossing the joint to support various movements.

Because the hips are involved in nearly every movement—from walking and squatting to sitting and bending—they are considered the second Power Region of the body. This joint’s extensive range of motion and muscular support make it essential for healthy, efficient movement.

3. The Thoracic Spine

The thoracic spine, the third Power Region, is another key area of the body that allows significant rotation. Comprising twelve vertebral bodies, the thoracic spine is uniquely structured to rotate more freely than the lumbar spine. Each vertebra can rotate about three degrees in both directions, giving the thoracic spine a total rotational capacity of 70 degrees, far exceeding the lumbar spine's 25 degrees.

This region is also where the ribs originate, which is crucial because the main abdominal muscles—the internal and external obliques, rectus abdominis, and transversus abdominis—attach to the ribcage. For these muscles to properly lengthen and load, the thoracic spine must rotate effectively. This rotation not only generates significant power but also stabilizes the core, protecting the lumbar spine during movement.

Another important structure working closely with the thoracic spine is the scapula-thoracic joint, where the shoulder blade "floats" on the upper ribcage without any bony attachment. This floating joint is essential for proper shoulder and thoracic movement, further emphasizing the thoracic spine's critical role in healthy and powerful body mechanics.

The Power Regions is the Key to Staying in Optimal Condition

If you keep access to the Power Regions open and ready for action, you’ll find that it’s much easier to keep your body in optimal condition.

Next time, I’ll share with you the Vitality Movement Framework that I’ve developed for this purpose.

I’ve created four phases that I use to guide people through the rehabilitation process:

1. Remodel

2. Reprogram

3. Condition

4. Enhance

Not only is this process helpful for rehabilitating injuries, but it will also increase optimal levels of performance.

If you’re feeling any injuries or pains and suspect that a program like this could give you relief, go ahead and set up a free consultation with me:

Yours in Vitality,

Matt