Chapter 1: Midline stabilization AND organization (spinal mechanics) Flashcards
Practice makes ________.
Permanent.
Meaning that whatever you practice, you will resort to how you trained. Good practice = good permanent habits. Vice versa.
How many cervical, thoracic, and lumbar vertebrae do you have?
Cervical: 7
Thoracic: 12
Lumbar: 5
What are the functional positioning of the spine?
1) Braced neutral.
2) Global flexion.
3) Global extension.
4) Braced flexion.
5) Braced Extension.
How do vertebrate function?
In a similar manner as hinges.
______ ________: your rib cage is balanced over your pelvis, your ears are aligned with your shoulders, and you are engaging in the muscular of your trunk to save lie the position.
Braced neutral.
What is the most utilitarian position for your spine to be in?
Braced neutral.
Name the fault:
- Force production is limited.
- Unstable hips and shoulders
- 1 or 2 vertebral hinges beyond what the rest of the vertebrae.
Local extension fault
OR
Local flexion spinal fault
A force compressing your spine is an _____ ____.
Axial load.
Injuring the ___ has one of the greatest potentials of harm to the body.
CNS
Nerves have a _____ length.
Fixed.
How do you stabilize your head and jaw?
- Relax your face
- Pin your tongue to the roof of your mouth
- Jam tongue behind your teeth
- Close your jaw.
What are the common signs of bad posture?
- Forward head
- Rounded shoulders
- Feet turned out.
What are the sequence steps to bracing?
- Screw your feet into the ground.
- Squeeze your butt.
- Take a deep breath in.
- Balance your ribcage over your pelvis and get your belly tight as you exhale.
- Set your shoulders in a neutral position.
Where do you place your hands with the two-hand rule?
- Xiphoid process
- Pubic bone
(Keep fingers splayed and your palm facing down).
What is the goal of the two-hand rule?
To bring awareness to your ribcage and pelvic relationship.
What happens when you restore position?
You restore function.
As you’re lying on the ground during diaphragmatic breathing, what should you feel your stomach doing?
You should feel your stomach rise and descend as you inhale and exhale.
What does poor spinal mechanic lead to?
- Multiple biomechanical compromises
- Increased potential for injury.
What is the base position for most movements?
A braced neutral spine.
Why do people default into mechanically unstable spinal positions?
- They have a task-completion, get-the-job done mindset.
- They’ve ingrained poor positions and movement patterns in their training and daily life.
- They don’t have a reproducible, all-encompassing bracing strategy that transfers to the majority of the movements.
To maintain a well braced neutral spine, you need at least __% tension in your spine for basic positions and movement.
20%
