Feet In straps Flashcards
FIS name exercises
Bend and stretch
Lift and lower
Diamonds
Adductor stretch
Slices
Beats
Frog
Stag
Coordination
Short Spine
FIS bend and stretch fb, spring, hr
Fb low
Spring 11/2 to 2
Hr app
FiS Bend and stretch positions
Parallel
External
Internal
FIS bend and stretch indications
- lp control challenge and hip control more than fb
- ideal challenge centre and pelvic control with dissoc leg movement
- prog foll foot series
- 2spring strength 1 spring lp cont/abs
- mobility
- strength
FIS bend and stretch watch points
- post tilt pelvis with flex hips
- ant tilt ext legs
- ext Thor spine ext legs
- int rot knees
- lock knees
- tension up body
- insufficient act glutes in hip extension
FIS bend and stretch contra indications
- acute lbp or SIJ injury
- acute hip injury eg labral lesion
- osteitis pubis
FIS bend and stretch mods
- cushion, ball etc thighs add act
- magic circle Swiss ball lower legs inc add act
- abduct hips to control ind limbs
- hr up shorten anterior line
- legs lower = abs
- outer range from full to mid = thighs
- inner range = lp control
FIS bend and stretch int rotation good for
Cleaners, footballers, cyclists
FIS bend and stretch ext rotation good for
Activate glutes
FIS Cues bend and stretch
Ext - big balloon squeeze and pop
Feet against wall
FIS lift and lower exercise positions
Parallel
Ext rot
Int rot
FIS lift and lower indications
- long lever challenge lp more than short lever
- centre and pelvic control with long lever dissoc leg move
- progress once bend and stretch mastered
- start 11/2 and prog 2
FIS lift and lower diff positions benefits
P - up lp cont
P - down abs
Add toes Dorsi up and plant down - neural flex
Ext rot = glutes and lat rots
Int rot bias medial hs
FIS lift and lower watch points
- post pelvic tilt flex hips
- ant pelvic tilt ext hips
- ext Thor spine ext legs
- int rot hips
- tension upper body
- flex knees
FIS lift and lower mods
- reduce load pelvis w thighs in straps
- and knees flex
- cushion thighs facilitate add act Act AOS
- magic circle/swiss ball lower legs add act
- abduction hips cont ind limbs
- neural floss chin up with legs up and chin down legs down
FIS Diamonds fb, spring, hr
Fb low
Springs 1-2
Hr flat
fIS Diamonds indications
- glute max strengthen
- deep hip extension rotator strengthen
- mobilisation hip joints
- dissoc l spine and hips
- good stability
- good runners and cycling
- post hip surgery - strength
- arthritic hips - good feedback
- ab control and hip strength
FIS diamond Watch points
- lumbar ext with hip extension
- Thor ext
- over activity VL or TFl
FIS Diamons contraindications
- acute LBO or Hip joint path
FIS diamonds h and l springs
H = hips
l = abs
FIS diamonds cues
- squeeze heels together
- use glute and back of hips to lower legs
- fold up/ crease the hips
FIS Adductor fb, spring, hr
Fb low
Spring 1-1/2
Flat
FIS Adductor watch points
- post tilt w flex hips
- flex knees with abduct hips
- asymmetrical stretch
- uneven weight through feet
- movement of carriage
- lat tilt pelvis (oft due uneven weight bearing)
- rot pelvis (often due poor ecc add cont)
fIS adductor indications
- lift and lowers achieved w pelvic cont
- engage glutes to bring legs back
FIS Adductor Mods
45
- keep carriage still
- add dorsiflex and plantar flex
- hold longer
- ext rotate legs
- int rot
- bias med and lat hs when over stretch
FIS Slices fb, springs, hr
Fb low
Springs 1-1/2
Hr suitable
FIS slices watch points
- hypertext of knees
- posterior tilt with flex of hips
- lateral tilt pelvis
- rotation pelvis
FIS Slices Modifications
- ext rotate hip jt bias bicep fem (hs)
- int rotate hip jt bias med components HS
- heavier spring for feedback
- one leg at a time and reps
FIS Slices Indications
- coordination
- hip mobilisation
- reciprocal leg movement
- challenge pelvic control
- can bring in rotational work
- neural exercise
FIS Beats fb, springs, hr
Fb low
Springs 1-2
Hr flat
FIS Beats watch points
- lumbar ext on hip extension
- thoracic ext
- locking knees
FIS Beats contraindication
- acute lbp or hip pathology
FIS Beats indications
- adductor strength
Progressive lp stabilisation inc rapid movements
FIS Beats mods
- vary leg height - low = abs
- ext rotation, good for dancers
- ball or circle between legs increase adductor
FIS Frog fb, springs, hr
Fb low
Springs 1-2
Hr suitable
FIS Frog watch points
- lack of hip disassociation from ls
- lock knees/ knee issues
- click hs tendons back of knee (reduce ext rotation rom)
FIS Frog indications
- ecc hamstring and add strength
- dynamic hs and add stretch
- challenge lp stab w multi-planar move
- mobilisation hip jt
FIS Frog Precursor
- add stretch
- lift and lower
- stag
- diamonds
FIS Frog contra indications
- acute lbo or hip pathology
- knee ligament if menisci injury
FIS Frog mods
- reduce ext rotation if knee issues
- reverse direction
FIS Stag fb, springs, hr
- fb low
Springs 1-2
Hr flat
FIS Stag Watchpoints
- lack of hip disassociation from pelvis
- upward lateral lp tilting abducting left
- pelvic rotation
- thoracic extension
- keep carriage still
FIS stag indications
- ecc adductor strengthening
- dynamic adductor strengthening
- progressive lp stab
- ext rot hip
- rotary control hip
- single plane movement
- balance
- coordination
FIS Stag contraindications
- acute lbp or hip pain
FIS stag mod
- speed
FIS coordination fb, spring, hr
Fb low
Spring 1/2-1 1/2
Hr as suitable
FIS coordination Watchpoints
- loss NS
- dome RA
- flare ribcage
- elevation and protraction scan
- lock elbow and knee
- cervical protraction
FIS Coordination Indications
- prog lp stab
- prog scap stab (mid back arms)
- challenge co-ord
- challenge abs - abdo prep
FIS Coordination contr-indications
- acute lp pain
- avoid hip add if hip path or osteitis pubis
- doming RA = loss or TrA
FIS coordination precursors
- triceps
- abdo
- mid back
- beats
FIS Coordination Mods
- add abdo prep
- change leg angle low increase abs, high lower abs
- add magic circle/ ball adductors
FIS coordination contraindications
- acute lp pain
- avoid hip add if hip path or osteitis pubis
- some RA = loss TrA
FIS short spine - fb, springs, he
Fb low
Springs 1-2
HR FLAT
FIS short spine indications
- l and t flex mobilisation
- prog abdo retrain
- elegant and integrated
FIS short spine contraindication
- acute LBP
- pelvic pain
- lbp
- ante/post natal
- oesteoporosis
- diastasis
FIS Short Spine mods
- lift arms from carriage increase an challenge
- lower spring harder abs
- higher spring strength legs and glutes
- heavier springs hs and spinal flex issues
- might want cords longer
- hr down but maybe soft pillow
