Control It Tests Available

Question 1

Flexion control exercises – when problem is loose control

Answer 1

Easy:
• 4-point rock back
• Kneeling up to kneeling down

Harder:
• Sitting forward lean
• Standing forward lean
• Half squat

High load flexion control

• Flexion control
• Extension mobility

Question 2

Unilateral control Exercises - rotation/side flexion

Answer 2

•	Bent knee fall out
•	Side lying knee lift (clams)
•	Side lying leg lift
•	Single leg bridge hold
•	Lateral step up – holding on ok
High load: side support (side plank)
-	Mobility SF inferior side
-	Control SF superior side

Question 3

Unilateral extension control Exercises

Answer 3

Easy:
• Single leg lift in prone
• Step up
• Reverse lunge – coming out of movement

Harder:
• Single leg bridge – as a movement
• Single bent leg lowering in supine

High load: full plank; lift arm, lift leg

• Extension control
• Flexion mobility

Question 4

Extension control Exercises

Answer 4

Easy:
• Kneel down to kneel up
• Double leg bridge movement
• Four-point rock forward

Harder:
• Double bent leg lowering in supine

High load: Plank

• Extension control
• Flexion mobility

Question 5

Unilateral flexion control Exercises

Answer 5

Easy:
• Hip flexion in sitting
• Split squat

Harder:
•	Lunges
•	Single leg standing forward lean
•	Single leg squat 
•	High load: prone with legs over edge of bed and feet off floor

Question 6

Flexion control exercises – when problem is tight control

Answer 6

Hips move first then relax into lumbar flexion

Easy:
• 4-point rock back
• Kneeling up to kneeling down lumbar flexion

Harder:
• Sitting forward lean
• Standing forward lean – hips move first then precise control into lumbar flexion
• Half squat