Beginner Seated

Question 1

What is the goal of a Spine stretch forwards:

Answer 1

Goal: mobilise the cervical and thoracic spine between flexion and neutral. The movement hydrates the discs and allows upper/lower spine to move independently.

Question 2

What is the muscle focus, spinal and pelvis position and contraindications of the spine stretch forward?

Answer 2

Muscle focus: abdominals
Spine shape: thoracic flexion
Pelvis: neutral
Contraindications: tight hip flexes and tight hamstrings.

Question 3

What is the muscle focus, spinal and pelvis position and contraindications of the spine stretch forward?

Answer 3

Muscle focus: abdominals
Spine shape: thoracic flexion
Pelvis: neutral
Contraindications: tight hip flexes and tight hamstrings.

Question 4

What are the mobilisers for spine stretch forward?

Answer 4

Rectus abdominis, internal/external obliques and erector spinae.

Question 5

What are the stabilisers of the spine stretch forward?

Answer 5

Pelvis floor, transverse abdominis, shoulder girdle stabilisers.

Question 6

What is the goal of a spine twist?

Answer 6

Increase the range of spinal rotation. Spinal rotation helps increase spinal extension.

Question 7

What is the muscle focus
Spinal shape
Pelvis
Contraindications of a spine twist?

Answer 7

Muscle focus: obliques
Spine and pelvis: neutral
Contraindications: tight hip flexes and hamstrings

Question 8

What are the mobilisers of a spine twist?

Answer 8

Internal and external obliques

Question 9

What are the stabilisers of the spine twist?

Answer 9

Pelvic floor, transverse abdominis, erector spinae, shoulder girdle, middle deltoid and adductors.

Question 10

What is the goal of the Half roll down?

Answer 10

To stabilise the spine in flexion. Great to increase abdominal strength and endurance for beginners.

Question 11

What is the muscle focus
Spinal shape
Pelvis shape and contraindications for the half roll down?

Answer 11

Muscle focus: abdominals
Spinal shape: flexion
Pelvis: posterior tilt- supported
Contraindications: spinal issues

Question 12

What are the mobilisers of the half roll down?

Answer 12

Rectus abdominis, internal/external obliques and hip flexes.

Question 13

What are the stabilisers of the half roll down?

Answer 13

Pelvic floor, transverse abdominis, anterior deltoid, shoulder girdle, mid/lower trapezius and adductors.

Question 14

What is the the goal of the Neck Pull Seated?

Answer 14

To strengthen the abdominals and increase mobility of the spine. Harder than half roll down as arms are bent at the head, therefore they don’t counterbalance the weight of the body as you roll back. Added challenges as the spine moves between flexion and neutral.

Question 15

What are the muscle focus,
Spinal shape
Pelvis and contraindications of the Neck Pull seated?

Answer 15

Muscle focus: Abdominals
Spinal shape: flexion/ neutral
Pelvis: posterior tilt (supported)
Contraindications: herniated disc, extreme lordosis

Question 16

What are the mobilisers of the Neck Pull seated?

Answer 16

Rectus abdominis, hip flexes and erector spinae.

Question 17

What are the stabilisers of the Neck Pull seated?

Answer 17

Pelvic floor, TA, shoulder girdle stabilisers.

Question 18

What is the goal of Rolling like a Ball?

Answer 18

To stabilise the spine in full flexion against a changing centre of gravity.

Question 19

What is the muscle focus
Spinal shape
Pelvis shape and contraindications of Rolling like a Ball?

Answer 19

Muscle focus: abdominals
Spinal shape: flexion
Pelvis shape: posterior tilt (supported)
Contraindications: Hermiated disc, 2nd/3rd trimester of pregnancy

Question 20

What are the mobilisers of Rolling like a Ball?

Answer 20

Rectus abdominis, internal/external obliques.

Question 21

What are the stabilisers of Rolling like a Ball?

Answer 21

Pelvis floor, TA, obliques, rectus abdominis, shoulder girdle, hip flexes, adductors.

Question 22

What is the goal of Oblique Roll
Down?

Answer 22

To increase the strength of the obliques as they mobilise through flexion and rotation.

Question 23

What is the muscle focus,
Spinal shape
Pelvic shape and contraindications of the Oblique roll down?

Answer 23

Muscle focus: Abdominals
Spinal shape: neutral/ flexion
Pelvis: posterior tilt (supported)
Contraindications: Hermiated disc and extreme lordosis

Question 24

What are the mobilises of an Oblique roll down?

Answer 24

Obliques, rectus abdominis, hip flexes, posterior deltoid, anterior deltoid on the return,

Question 25

What are the stabilisers of the Oblique roll down?

Answer 25

Pelvic floor, TA, anterior deltoid, middle deltoid, adductors, shoulder girdle, adductors.