Gateway movement concepts: Supine, Prone, Side lying, Seated, Quadruped

Question 1

Describe how the body looks in supine neutral

Answer 1

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.

Question 2

Describe how the body curls up from head into flexion

Answer 2

Gaze moves towards legs.
Move the ribs to lift the head, expand back of ribcage.
Slide sternum to pubis (teacher hand on sternum)

Question 3

Describe faulty movements in supineneutral

Answer 3

Pressing back through head/chin lifted.
Unsupported forward head.
Tucking.
Arching.

Question 4

Faulty movements in curl up from head into flexion

Answer 4

Chin jutting to ceiling.
Belly protruding forwards.
Tucking of the pelvis.
Lack of thoracic flexion.

Question 5

Describe how the body curls up from pelvis in flexion

Answer 5

Head flat no cushion.
Peel away from the mat.
Increase the distance between the pelvis and the ribs/shoulders.

Question 6

Faulty movements in curl up from pelvis in flexion

Answer 6

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.

Question 7

Describe how spine rotation works

Answer 7

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.

Question 8

Describe how the body looks in prone neutral

Answer 8

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.

Question 9

Faulty movements in spine rotation

Answer 9

Moving the body as one piece.
Undesired arching or curling.
Turning the head without the thoracic spine.

Question 10

Faulty movements in prone neutral

Answer 10

Chin resting on mat.
Pubic bone lifted (hip flexion).
Tucking.

Question 11

Describe how the body looks when curling up from head into extension

Answer 11

Peel upper chest maintaining lower ribs on the mat.
Lengthen neck.
Sequential fluid movement.
Move the ribs into extension which will lift the head.

Question 12

Faulty movements in curl up from head into extension

Answer 12

Excessive cervical extension.
Shoulders rounded forwards.
Hinging at low back.
Lack of abdominal support.
Over activation of the abdominals.
Hip flexion.

Question 13

Describe how the body looks in side lying

Answer 13

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.

Question 14

Faulty movements in side lying

Answer 14

Ribs/waist sagging into mat.
Ribs/waist lifting too much.
Top hip rolling forward/back.
Top shoulder rolling forwards/back.

Question 15

Describe how the body should look in seated neutral

Answer 15

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.

Question 16

Faulty movements in seated neutral

Answer 16

Slouching.
Inability to sit on top of sit bones.
Inability to maintain neutral spine.
Overuse of hip flexors.
Ribs forwards of pelvis.

Question 17

Describe how the body should look in seated lateral flexion

Answer 17

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.

Question 18

Describe how the body should look in seated rotation

Answer 18

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.

Question 19

Faulty movements in seated rotation

Answer 19

Moving the body as one piece.
Undesired flexing or extending.
Unwanted movement of the pelvis.
Turning the head without the thoracic spine.

Question 20

Describe how the body should look in quadruped

Answer 20

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.

Question 21

Faulty movements in quadruped

Answer 21

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.