Exam 1 OHSQ, Shoulder SLR Flashcards
How many reps does it take to correct a dysfunctional pattern?
3,000-10,000 reps done correctly
When we describe the OHSQ as engaging overall neuromuscular control it means?
Dynamic Flexibility, Core Engagement, Balance, Lumbo-Pelic-Hip Complex Stability
How is the OHSQ set up?
1.Toes straight, 2. Medial hip rotation, 3. Knees over ankles, 4. Back at same angle as knees, 5. Arms holding the bar at 90 degree elbow flexion with arms not past the feet
What qualifies a score of 3 on OHSQ?
Upper Torso is Parallel with Tibia or Toward Vertical
Femur Below Horizontal
Knees Aligned over the Feet
Dowel Aligned over the Feet
What change is made to see if the person qualifies as a score of 2 for OHSQ?
Elevate the heels on a board
What qualifies a score of 2 on OHSQ?
Upper torso is parallel with tibia or toward vertical
Femur below horizontal
Knees aligned over feet
Dowel aligned over feet
when heels elevated
What qualifies a score of 1 on OHSQ?
Unable to meet all 4 criteria with heels elevated.
Scenario: If the heels elevated does not improve the movement for a score of 2 on the OHSQ then what are two other observations we can do?
Hands on the hip squat
Hands on the hips squat with heels elevated
Criteria for a proper hands on the hips squat
Upper torso in same plane with the tibia
Knees over the feet
Feet remain straight
This squat is performed to parallel
Aka for Valgus movement of knee
Pes Planus
What does it mean if putting the hands on the hips corrects the squat forward lean?
Upper torso is possibly involved in dysfunctional squat pattern
What does it mean if putting the hands on the hips does not correct the squat forward lean?
Look at the hip complex, and foot-ankle
What does it mean if elevating the heels corrects a knee valgus, varus, foot eversion, inversion, pes plans, heel lifting in the squat?
One to concentrate on is the foot/ankle
What does it mean if elevating the heels doesn’t correct knee valgus, varus, foot eversion, inversion, pes plans, heel lifting in the squat?
Look at the hip complex
In ankle dorsiflexion, what is a benchmark for good mobility?
4 inches (above is good, below needs work)
What muscles are tight/short in OHSQ if the feet fan out?
Soleus
Lateral Gastroc
SH Biceps Femoris
IT Band
What muscles are weak/long in OHSQ if feet fan out?
Med Gastroc Med Hamstring Sartorius Gracilis Glut Med Intrinsic Core Stabilizers
What muscles are tight/short in OHSQ if heels elevate, and knees shoot forward?
Gastroc
Soleus
Psoas
Rectus Femoris
What muscles are long/weak in OHSQ if heels elevate, and knees shoot forward?
Tibialis Anterior
Intrinsic Core Stabilizers
Gluts
Limited Ankle Dorsiflexion
What muscles are short/tight in OHSQ if knees valgus/pes planus?
Adductor Complex TFL-IT Band Vastus Lateralis Lat Gastroc SH Biceps Femoris
What muscles are long/weak in OHSQ if knee valgus/pes planus?
Med Hamstrings
Med Gastrocs
Glut Max/Med
Intrinsic Core Stabilizers
What muscles are short/tight in OHSQ if knee varus with or without feet fanning?
Piriformis Bicep Femoris TFL Glut Min Deep External Hip Rotators
What muscles are long/weak in OHSQ if knee varus with or without feet fanning?
Glut Max
Med Hamstrings
Intrinsic Core Stabilizers
Adductors
What muscles are short/tight in OHSQ if the upper torso has forward lean?
Hip Flexor Complex Gastrocs Soles Abdominal Complex Piriformis (possible Lats, Pecs, Coracobrachialis)
What muscles are long/weak in OHSQ if the upper torso has forward lean?
Tibialis Anterior
Glut Max
Erector Spinae
Intrinsic Core Stabilizers
What muscles are short/tight in OHSQ with forward lean and arms falling forward?
Hip Flexor Complex Lats Pecs Coracobrachialis Teres Major
What muscles are long/weak in OHSQ with forward lean with arms falling forward?
Mid/Lower Traps
Rhomboids
Post Delt
Intrinsic Core Stabilizers
Name some ways to loosen what’s tight.
Ball rolling Foam rolling Stick rolling ART ST mobilization and management Graston FAKTR NKT Trigger point therapy
Name some ways to strengthen what’s weak.
Corrective exercises
Corrective drills
Mobilization drills
What does the shoulder mobility assessment do?
Evaluate asymmetries from R/L sides
Thoracic spine mobility, scapula stability and scapula mobility, GH joint mobility
How do you measure the length of the hand for shoulder mobility?
Measure from the crease to the longest digit
How does a person score a 3 on the shoulder mobility assessment?
If the distance between their fists is within the hand length measured.
How does a person score a 2 on the shoulder mobility assessment?
If the distance between their firsts is within 1.5 hand lengths of each other.
