FBI Flashcards
Sitting Forward
Intermediate
Set Up: Sitting upright, facing PT Bar, feet pressing against
poles, arms straight, shoulder width apart, hands
holding PTBar
Resistance: medium
Exhale: Round trunk into C curve position leaning back, press
bar down, transfer trunk forward
Inhale: Straighten trunk
Exhale: Round trunk, return to C curve position leaning back,
lift arms
Inhale: Straighten trunk, sit upright, return to start position
MUSCLE FOCUS • Spinal flexors
• Shoulder extensors
• Spinal extensors
OBJECTIVES • Spinal flexor control
• Shoulder extensor control
• Spinal extensor control
• Hip extensor stretch
CUES • Keep arms straight
• Differentiate between movement of trunk and arms
Side Reach
Intermediate
Set Up: Starting in Sitting Forward position
Resistance: medium
Exhale: Round trunk into C curve position leaning back
Inhale: Release one hand, reach back, palm facing up
Exhale: Return hand to PTBar
Inhale: Straighten trunk, sit upright, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal lateral flexors
OBJECTIVES • Spinal flexor control
• Spinal lateral flexor stretch
CUES • Keep foot of stretching side pressing into pole
• Keep reaching arm parallel to mat
• Maintain pelvic lumbar stabilization
• Allow neck to relax when looking back toward hand
Thigh Stretch with RUBar
Intermediate
Set Up: Kneeling in upright position, legs hip width apart, arms straight and shoulder width apart, hands holding RUBar, palms facing down, crossbar at eye level
Resistance: light to medium
Exhale: Tilt pelvis posteriorly, lower body back
Inhale: Pause
Exhale: Lift body up
Inhale: Align body upright, return to start position
MUSCLE FOCUS • Spinal flexors
• Knee extensors
• Spinal extensors
OBJECTIVES • Spinal flexor control
• Knee extensor strength
• Knee extensor stretch
CUES • Start and end movement in neutral spine position
• Move body as one unit
• Maintain posterior tilt of pelvis when hinging back and up
• Create long line from knees through thighs and trunk
Cat Stretch Kneeling
Intermediate
Push Trough Group
Set Up: Kneeling in upright position, legs hip width apart, arms bent, hands placed on PTBar, shoulder width apart,
elbows out to sides, PTBar at shoulder height
Resistance: medium
Inhale: Straighten arms, lowering PTBar down
Exhale: Roll down, extend spine into neutral position
Inhale: Pause
Exhale: Roll up, bend arms, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Shoulder extensors
• Elbow extensors
OBJECTIVES • Spinal articulation
• Trunk stabilization
• Shoulder extensor control
CUES • Engage shoulder extensors to help maintain position
• Keep arms straight and trunk parallel to Mat
Saw
Advanced
Push Trough Group
Set Up: Starting in Sitting Forward position (page 110)
Resistance: light
Exhale: Round trunk into C curve, lean back
Inhale: Release one arm, extend trunk to upright position, rotate trunk toward arm holding PTBar
Exhale: Reach forward, trunk over leg, hand to outside of foot
Inhale: Lift trunk to upright, rotate to center, return to start
position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip extensors
OBJECTIVES • Spinal flexor and rotator control
• Spinal extensor control
• Hip extensor stretch
CUES • Rotate trunk on longitudinal axis prior to and following stretch
• Keep back extensors engaged
• Keep head aligned with spine during rotation and stretch
Sitting Back
Advanced
Push Trough Group
Set Up: Sitting upright, facing RUBar, arms straight and shoulder width apart, hands holding PTBar, legs straight and together, feet plantarflexed
Resistance: light
Exhale: Round trunk, leaning back
Inhale: Move trunk forward over legs
Exhale: Lift arms and trunk
Inhale: Move trunk forward over legs, lower arms
Exhale: Extend trunk, sitting upright, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Shoulder flexors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Shoulder flexor control and stretch
CUES • Maximize shoulder stretch when leaning back
• Allow arms and trunk to follow PTBar as it lifts
• Articulate through spine when returning to upright position
