Fundamental Exercise Flashcards
Pelvic Curl
Block (Foundation)
Set Up: lying supine in a neutral position, legs parallel, knees bent, feet relaxed, arms by side
Movement:
inhale - no movement
Exhale - draw abdominal in and curl pelvis and spine off the mat
Inhale - no movement
Exhale - roll spine down to starting position
Muscle focus:
Abdominals
Hamstrings
Objectives:
Spinal articulation
Hamstring control
Pelvic lumbar stabilization
Cues:
Return to neutral pelvis after each repetition
Maximize lumbar flexion as back lifts from mat
Draw the belly in
Spine Twist Supine
Block (Foundation)
Set Up: Lying supine, arms in T position, palms facing up, legs in tabletop position (hips and knees at 90 degrees)
Movement:
inhale - lower legs to one side
exhale - draw abdominals in, return to starting position
alternate sides
Muscle Focus:
Abdominals
Objectives:
Spinal rotation
pelvic lumbar stabilization
abdominal control with oblique emphasis
Cues: Keep shoulders relaxed and scapulae on mat Maintain contact with lower back and mat, avoiding hyperlordosis don't loose intergrity recruit abdomials legs together in tabletop move from pelvis one leg
Chest Lift
Block (Foundation)
Set up: lying supine in a neutral spine position, knees bent, feet relaxed, fingers interlaced behind head
Movement: inhale - no movement exhale - lift head and chest inhale - pause exhale - lower head and chest, return to starting position
Muscle Focus:
abdominals
Objectives:
abdominal strength
pelvic stability
Cues: Avoid tucking pelvis Engage adductors throughout Keep head aligned with spine when lifting into spinal flexion Curl up and forward recruit abdominals gaze guides where head goes one unit - head, chest and neck
Chest Lift with Rotation
Block (Foundation)
Set-up: Starting in Chest Lift
Movement: exhale - rotate to one side inhale - back to center exhale - rotate to other side inhale - back to center
Muscle Focus:
Abdominals with oblique emphasis
Objectives:
Abdominal strength with oblique emphasis
pelvic stability
Cues:
Keep pelvis stable
Rotate through waist, avoiding lateral flexion
Move head, shoulders and chest together as one unit
Maintain truck flexion at a consistent height throughout
lift when you come back to center
Leg Lifts/Leg Changes
Block (Foundation)
Set-up: Lying suping in a neutral position, knees bent, feet relaxed, arms by sides
Movement:
exhale - lift one leg, foot plantar flexed maintaining consistent angle of knee
inhale - lower leg, touching mat with toes
variation - leg changes - as one leg lifts, other leg lowers
Muscle focus:
abdomials
Objectives
pelvic lumbar stabilization
hip disassociation
Cues:
avoid hyperlordosis
keep shoulders relaxed
keep angle of knee joint 90 degrees throughout
Hundred Prep
Block (Abdominals)
Set-up: Lying supine, legs in table top position, arms overhead
Movement:
exhale - lift arms, head, and chest, bringing arms to sides
inhale - lower body, return to starting position
Muscle Focus:
abdominals
Objectives:
abdominal strength
trunk stabilization
Cues: Move head and chest as one unit Avoid hyperlordosis, neck tension and bulging abdominals No bent elbows Align with shoulders
Roll Up
Block (Abdominals)
Set-up: Lying supine, arms overhead, palms facing each other, legs straight and together, feet plantar flexed
Movement:
inhale - lift arms up and forward, followed by head and chest
exhale - roll up
inhale - pause
exhale - roll down, returning to starting position
Muscle Focus:
Abdominals
Objectives:
Abdominal strength
Spinal mobility and stability
Cues:
Maintain a C curve throughout roll up and down
Pause when shoulders are aligned above hip joints
keep head aligned with spine, avoid lowering it between arms
lumbar come down into the mat
Leg Circles
Block (Foundation)
Set-up: Lying supine, arms in T position or down by sides, one leg straight up to ceiling, foot dorsi flexed, other leg on mat, foot plantar flexed
Movement:
inhale - bring leg across center line, circle down and around
exhale - repeat, circle, same direction
reverse direction after 5 repetitions
Muscle Focus
abdominals
Objectives:
Pelvic lumbar stabilization
hip disassociation and mobilization
Cues:
Keep shoulders relaxed
maintain fluid movement
keep circle within range of pelvic control
Rolling Like a Ball
Block (Spinal Articulation)
Set-up: Sitting in a balance position, body in a ball shape, legs bent, hands on shin (close to ankles), feet off mat
Movement:
Inhale - roll back
exhale - roll forward, return to starting position
Muscle Focus:
Abdominals
Objectives:
Truck stabilization
Shoulder stabilization
Cues: Maintain fluid movement keep ball shape consistent do not bury head between knees create the shape and maintain it
Spine Stretch
Block (Spinal Articulation)
Set-up: Sitting upright, legs straight, feet dorsi flexed shoulder width apart, toes toward ceiling, arms reaching forward parallel to mat, palms facing each other.
Movement:
Inhale - no movement
exhale - roll down and forward through spine
inhale - pause
exhale - re-stack spine to starting position
Muscle Focus:
Abdominals
Back extensors
Objectives:
Spinal articulation
truck stabilization
hamstring stretch
Cues: keep toes facing ceiling maintain scapular stabilization articulate spine as if rolling down and up a wall keep head above shoulders not dropping forward and down body is active the whole time
Side Lifts
Block (Lateral Flexion/Rotation)
Set-up: Lying on side, bottom arm straight with head resting on it pelvis perpendicular to mat, legs pressing together, top arm straight placed on side of body or on mat with elbow bent
Movement:
exhale - lift legs
inhale - lower legs without touching mat
Muscle Focus:
Abdominal obliques
Objectives:
Lateral flexor strength
Trunk stabilization
Cues:
Bias work toward abdominals
keep legs slightly forward of center line
avoid excessive use of lower back extensors
Back Extension
Block (Back Extension)
Set-up: Lying prone, forehead on mat, arms by sides, palms pressing against legs
Movement:
Inhale - lift upper trunk
exhale - lower upper trunk, without touching mat
Muscle Focus:
Back extensors
Objectives:
Back extensor strength
Cues: Keep head aligned with spine Keep legs together and relaxed Maintain abdominal support throughout pubic bone down into the mat turn off bottom
Rest Position
Block (Foundation)
Set-up: kneeling with pelvis resting on heels, truck resting on thighs, arms reaching forward, neck relaxed, forehead on mat
Movement:
breath freely, relaxing back and expanding rib cage with each breath
Muscle Focus
relaxation of lower back
Objectives:
Relaxation
Stretch lumbar spine
Cues: allow pelvis to sink toward heels visualize lumbar vertebrae opening out breathe fully and relax deeper with each breath back slightly rounded
