Gateway movement concepts: Supine, Prone, Side lying, Seated, Quadruped Flashcards
Describe how the body looks in supine neutral
Back of head, ribcage and pelvis in alignment.
Pelvis parallel to ceiling.
Back of ribs touching mat.
Gaze slightly forward on ceiling. Length from the top of head to the tailbone.
Ears in line with shoulders.
Describe how the body curls up from head into flexion
Gaze moves towards legs.
Move the ribs to lift the head, expand back of ribcage.
Slide sternum to pubis (teacher hand on sternum)
Describe faulty movements in supineneutral
Pressing back through head/chin lifted.
Unsupported forward head.
Tucking.
Arching.
Faulty movements in curl up from head into flexion
Chin jutting to ceiling.
Belly protruding forwards.
Tucking of the pelvis.
Lack of thoracic flexion.
Describe how the body curls up from pelvis in flexion
Head flat no cushion.
Peel away from the mat.
Increase the distance between the pelvis and the ribs/shoulders.
Faulty movements in curl up from pelvis in flexion
Over squeezing buttocks muscles.
Arching of the lower ribs.
Lack of length at front of pelvis and back of legs.
Pressing the head and arms into the mat.
Describe how spine rotation works
There must be counter rotation for movement to occur.
As the pelvis rotates in one direction, the upper body and head needs to rotate the opposite direction or remain in starting position.
Describe how the body looks in prone neutral
Bones of pelvis in contact/parallel with the mat.
Gaze towards the mat, head hovering or turned to side resting on mat.
ears in line with shoulders.
Legs elongated/relaxed.
Faulty movements in spine rotation
Moving the body as one piece.
Undesired arching or curling.
Turning the head without the thoracic spine.
Faulty movements in prone neutral
Chin resting on mat.
Pubic bone lifted (hip flexion).
Tucking.
Describe how the body looks when curling up from head into extension
Peel upper chest maintaining lower ribs on the mat.
Lengthen neck.
Sequential fluid movement.
Move the ribs into extension which will lift the head.
Faulty movements in curl up from head into extension
Excessive cervical extension.
Shoulders rounded forwards.
Hinging at low back.
Lack of abdominal support.
Over activation of the abdominals.
Hip flexion.
Describe how the body looks in side lying
Torso in neutral - back of head, rib cage and pelvis in alignment.
Hips and shoulders stacked on top of one another.
Use bottom are or pillow under head.
Faulty movements in side lying
Ribs/waist sagging into mat.
Ribs/waist lifting too much.
Top hip rolling forward/back.
Top shoulder rolling forwards/back.
Describe how the body should look in seated neutral
Toros in neutral as if against a wall, back of head, rib cage and pelvis ‘touching the wall’.
Adjusting sitting position to create neutral body alignment - head over shoulders, over ribs, over pelvis.
Ensure the front hip and lower back are relaxed - check with hands.
Faulty movements in seated neutral
Slouching.
Inability to sit on top of sit bones.
Inability to maintain neutral spine.
Overuse of hip flexors.
Ribs forwards of pelvis.
Describe how the body should look in seated lateral flexion
Expand the top ribs as if opening a fan, reaching long through the neck and sliding the lower ribs toward the pelvis.
Gently contract the bottom ribs without compression.
Maintain the head, ribs and pelvis in alignment as if movement is against a wall.
Describe how the body should look in seated rotation
There must be counter rotation for movement to occur.
Rotate one side of the rib cage forward whilst rotating the other side back.
Spiral around the spine.
Faulty movements in seated rotation
Moving the body as one piece.
Undesired flexing or extending.
Unwanted movement of the pelvis.
Turning the head without the thoracic spine.
Describe how the body should look in quadruped
Shoulders over hands, hips over knees.
Activation of hands/forearms to avoid wrist compression and hyperextended elbows.
Torso in neutral.
Gaze to floor.
Spine elongated increase the distance between the head and the pelvis.
Maintain shoulders and hips level with arm/leg lift.
Faulty movements in quadruped
Sagging between shoulder blades.
Ribs/belly sagging.
Elbow hyperextension.
Excessive cervical extension or flexion.
Lack of head, rib cage or pelvis alignment.
Overuse of hip and spine extensors.
Excess thoracic flexion and/or lumbar extension.
