INTERMEDIATE MOBILITY MOVEMENTS

Question 1

What are the set up points? (6) pcnslb

Answer 1

• posture check
• cervical spine alignment, - - neutral alignment,
• shoulder stabilisation,
• lateral thoracic breathing (LTB),
• balance

Question 2

To mobilise through a full range of movement, exercises must be performed for all major joints to include? (5)

Answer 2

• flexion
• extension
• rotation
• lateral flexion of the spine.
• also incorporate balance.

Question 3

For a 50-60 minute class how long should the set up be?

Answer 3

8 - 10 minutes

Question 4

What is this movement and what is it’s purpose? Also what are some progressions/ adaptions etc?

Answer 4

Pivot swings = spine rotation and shoulder mobility. Increase or reduce ROM

Question 5

What is this movement and what is it’s purpose? Also what are some progressions/ adaptions etc?

Answer 5

Side bend and sweep = improve spine, neck and shoulder lateral flexion.

Can increase or reduce ROM and tempo. Can also use no arms

Question 6

What is this movement and what is it’s purpose? Also what are some progressions/ adaptions etc?

Answer 6

Slicing the air = improve thoracic extension, spine and shoulder mobility and stabilisation

can add a rise onto the toes, increase/ reduce rom or perform protraction and retraction

Question 7

What is this movement and what is it’s purpose? Also what are some progressions/ adaptions etc?

Answer 7

Foot slide & lift = improve balance and hip & knee mobility

progressions:
- Increase the ROM
- hold the balance phase for longer
- keep the active leg off the floor throughout the movement
- Increase the bend of the supporting leg when taking the other leg to the side, then straighten it on the knee lift

adaptations- Alternate the legs or hold on to the wall/barre
Take out the bend of the supporting leg

Question 8

What is this movement and what is it’s purpose? Also what are some progressions/ adaptions etc?

Answer 8

Rotation row - shoulder, elbow mobility and spinal rotation

Progressions
- Increase the ROM
- Add a knee raise
- Fully extend the arm behind you

Adaptation
- decrease the rom

Question 9

What is this movement and what is it’s purpose? Also what are some progressions/ adaptions etc?

Answer 9

The roll down - mobility and articulation of the spine

Progressions:
- Increase the ROM
- Add on a knee bend
- Sway from side to side at the floor

Adaptation
- reduce the ROM

(It is important to move your teaching position to observe the alignment of this exercise from different angles)

Question 10

What is this movement and what is it’s purpose? Also what are some progressions/ adaptions etc?

Answer 10

Squat with arm swings and roll-up = improve spinal flexion and extension & shoulder, knee and hip mobility

Progression:
Come up onto toes at the end of the movement to challenge balance

Adaptation:
Reduce the ROM or just perform parts of the exercise i.e. roll-up, squats, or swings