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Foundations Flashcards

1
Q

Purpose of SUPINE PELVIC TILT (2)

A

Pelvis Mobility + Core activation

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2
Q

Purpose of QUADROPED SPINE FLEXION (2)

A

Spine Mobility + Core activation

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3
Q

Purpose of SEATED 1/2 ROLL BACK (2)

A

TARGETS CORE (OBLIQUES) + MOBILIZE PELVIS & SPINE

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4
Q

Purpose of HIP FOLD (2)

A

CORE ACTIVATION/STABILITY + HIP MOBILITY

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5
Q

Purpose of SUPINE LEG RAISE (2)

A

CORE ACTIVATION/STABILITY + HIP MOBILITY

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6
Q

Purpose of SAGITTAL ARM ARCS (2)

A

SHOULDER/SCAP MOBILITY + CORE STABILITY

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7
Q

Purpose of QUADRUPED SPINE EXTENSION (2)

A

SPINE MOBILITY + SHOULDER MOBILITY/STABILITY

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8
Q

Purpose of PRONE SPINE EXTENSION (3)

A

SPINE MOBILITY/EXTENSION + CORE STABILITY + SHOULDER/SCAP STABILITY

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9
Q

Purpose of KNEELING SPINE EXTENSION (3)

A

SPINE MOBILITY (EXTENSION) + CORE STABILITY (OBLIQUES) + LENGTHEN FLEXORS

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10
Q

Purpose of PRONE HIP EXTENSION (3)

A

CORE STABILIZATION + HIP MOBILITY + GLUTE STRENGTH

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11
Q

Purpose of PRONE SHOULDER EXTENSION (3)

A

SHOULDER MOBILITY/STABILITY
SCAP STABILITY
CORE STABILITY

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12
Q

Purpose of SUPINE PELVIC ROTATION (1)

A

PELVIS/SPINE/HIP MOBILITY

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13
Q

Purpose of SUPINE THORACIC ROTATION (2)

A

THORACIC MOBILITY + CORE ACTIVATION

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14
Q

Purpose of KNEELING SPINE ROTATION (2)

A

THORACIC MOBILITY + CORE ACTIVATION (PELVIS STABLE)

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15
Q

Purpose of SUPINE HIP SWAYS(2)

A

HIP/PELVIS/SPINE MOBILITY + COORDINATED USE OF OBLIQUES (ROTATION)

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16
Q

Purpose of SUPINE HIP CIRCLES (1)

A

RELEASE HIPS + FEMUR SINKS INTO SOCKET

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17
Q

Purpose of SUPINE SHOULDER ROTATION (1)

A

SHOULDER MOBILITY/STABILITY

18
Q

Purpose of KNEELING SIDE BEND (2)

A

LATERAL/ROTARY SPINE MOBILITY + CORE STABILITY

19
Q

Purpose of SIDE LYING HIP ABDUCTION (2)

A

HIP MOBILITY/STABILITY + HIP ABDUCTOR (GLUTE MED) STRENGTH

20
Q

Purpose of SUPINE LATERAL ARM ARCS (1)

A

SCAP/SHOULDER MOBILITY

21
Q

Purpose of NEUTRAL BRIDGE (2)

A

POSTERIOR CHAIN STRENGTH (GLUTES, HAMSTRINGS, BACK EXTENSORS + BUILDS CORE

22
Q

Purpose of AB CURL (1)

A

ABDOMINAL STRENGTH (RECTUS ABDOMINIS + OBLIQUES)

23
Q

Purpose of OBLIQUE AB CURL (1)

A

ABDOMINAL STRENGTH (RECTUS ABDOMINIS + OBLIQUES)

24
Q

Purpose of PRONE ROBOT ARMS (2)

A

SHOULDER/SCAP STABILITY + CORE ACTIVATION (KEEP PELVIS NEUTRAL)

25
Q

Purpose of SIDE BRIDGE (1)

A

STRENGTHEN OBLIQUES+GLUTE MED + QL

26
Q

Purpose of QUADRUPED ARM/LEG REACH (4)

A

WORK BACK BODY (HAMSTRINGS, GLUTES, EXTENSORS)
CHALLENGES OBLIQUES
STABILISE: SHOULDERS & SCAP
MOBILITY: HIP & SHOULDER

27
Q

Foundations exercise for SPINE FLEXION (5)

A
  1. Quad spine flexion
  2. Seated 1/2 roll
  3. Supine pelvic tilt (ext)
  4. Ab curl
  5. Oblique Ab curl
28
Q

Foundations Exercise for SPINE EXTENSION (4)

A
  1. Quad spine extension
  2. Prone spine extension
  3. Kneeling spine extension
  4. Supine pelvic tilt (ext)
29
Q

Foundations Exercise for SPINE ROTATION (4)

A
  1. Supine pelvic rotation
  2. Supine thoracic rotation
  3. Kneeling spine rotation
  4. Supine hip sways
30
Q

Foundations Exercise for SPINE LATERAL FLEXION (2)

A
  1. Kneeling side bend
  2. Oblique Ab curl
31
Q

Foundations Exercise for NEUTRAL SPINE (4)

A

Hip Fold
Neutral Bridge
Side Bridge
Quad Arm/Leg reach

32
Q

Foundations Exercise for HIP FLEXION (6)

A

sup hip fold
Sup leg raise
Sup Hip circles
Hip Sways
Supine Pelvic Tilt (Flex)
1/2 roll back

33
Q

Foundations Exercise for HIP EXTENSION (5)

A
  1. Sup Pelvic Tilt (ext)
  2. Pro spine ext
  3. Pro hip ext
  4. Neutral bridge
  5. Quad A/L reach
34
Q

Foundations Exercise for HIP ABDUCTION (+ADDUCTION) (2)

A
  1. Side lying hip abd
  2. Hip Sways
35
Q

Foundations Exercise for HIP INT/EXT ROTATION (1)

36
Q

Foundations Exercise for CIRCUMDUCTION (1)

A

Supine Hip Circles

37
Q

Foundations Exercise for SHOULDER FLEXION (2)

A
  1. Sagittal arm arcs
  2. Quad A/L reach
38
Q

Foundations Exercise for SHOULDER EXTENSION (1)

A

Prone Shoulder Extension

39
Q

Foundations Exercise for SHOULDER INT/EXT ROTATION (2)

A
  1. Prone robot arms
  2. Sup shoulder rotation
40
Q

Foundations Exercise for SHOULDER ABD/ADD (3)

A
  1. Lateral Arm Arcs
  2. Supine Shoulder Rotation
  3. Prone Robot Arms
41
Q

Foundations Exercise for SHOULDER/SCAP STABILTY (3)

A

Side Bridge
Pro Shoulder Ext (Scap stab)
Prone robot arms

Body Harmonics (8 decks)

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