Advanced Seated Flashcards
What is the goal of Mermaid?
Increase the range of lateral flexion in the spine.
What is the muscle focus, spinal position, pelvis position and contraindicatons of the mermaid?
Muscle focus: obliques and latissimus dorsi
Spinal shape: neutral/lateral flexion
Pelvis shape: neutral
Contraindications: knee issues, hip issues and herniated disc.
What are the mobilisers of mermaid?
Rectus abdominis, quadratus lombrum, latissimus dorsi, biceps and triceps
What are the stabilisers of the mermaid?
TA and shoulder girdle stabilisers
What is the goal of leg pull - leg lifting?
To strengthen hip and shoulder extensors whilst stabilising the spine in neutral.
What is the muscle focus, spinal shape, pelvis position and contraindications of the leg pull - leg lifting?
Muscle focus: hip extensors/ shoulder girdle
Spinal shape: neutral
Pelvis shape: neutral
Contraindications: shoulder issues
What are the mobilisers of the leg pull leg lifting?
Hip extensors, hip flexors, dorsi and plantar flexors of ankle.
What are the stabilisers of the leg pull leg lifting?
TA, rectus abdominis, multifidis, hip adductors, quadriceps, shoulder girdle stabilisers, hip extensors and pelvic floor.
What is the goal of hip circles?
To strengthen the abdominals and muscles around the hip. This version of hip circles takes the legs much lower and in a full circles which really challenges the pelvis and lower back to remain in flexion against the weight of the legs.
What is the muscle focus, spinal shape, pelvis position and contraindications of the hip circles.
Muscle focus: abdominals
Spinal shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: lower back issues
What are the mobilisers of the hip circles?
Hip flexors, hip abductors and hip adductors.
What are the stabilisers of hip circles?
TA, rectus abdominis, obliques, pelvic floor and shoulder girdle stabilisers.
