Intermediate Supine Flashcards
What is the goal of toe taps arms reaching?
To maintain rib and pelvic placement irrespective against the movement of arms and legs.
What is the muscle focus, spinal shape, pelvis position and contraindications of the toe tap arms reaching?
Muscle focus: abdominals
Spinal shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester of pregnancy, herniated disc and cervical issues.
What are the mobilisers of toe taps arms reaching?
Hip flexors
What are the stabilisers of the toe taps arms reaching?
TA, rectus abdominis, obliques, shoulder girdle stabilisers, anterior deltoid, pelvic floor, multifidis.
What is the goal of the single leg stretch?
Increase endurance of the upper fibres of the abdominals. Increase strength and stability of the lower fibres of the abdominals as the legs move unilaterally.
What is the muscle focus, spinal shape, pelvis position and contraindications of the single leg stretch?
Muscle focus: abdominals
Spinal shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester of pregnancy, lordotic clients and cervical issues.
What are the mobilisers of the single leg stretch?
Abdominals: Rectus abdominis and obliques to initiate thoracic flexion, triceps, anterior deltoid, lats and deep neck flexors.
What are the stabilisers for the single leg stretch?
Neck flexors, shoulder girdle stabilisers, rectus abdominis, TA, obliques, pelvic floors, hip flexors, adductors.
What is the goal of the oblique criss cross?
To strengthen and increase the endurance of the obliques.
What is the muscle focus, spinal shape, pelvis position and contraindications of the oblique criss cross?
Muscle focus: obliques
Spinal shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester, lordotic clients and cervical issues.
What are the Mobilisers of the oblique criss cross?
Obliques, hip flexors and extensors, vasti of the quadriceps, knee flexors.
What are the stabilisers of the oblique criss cross?
TA, shoulder girdle stabilises, rectus abdominals, obliques, cervical flexors and hip flexors
What is the goal of the double leg stretch?
This is a step up from the single leg stretch by lengthening the arms AND the legs. The goal is to strengthen the abdominals in an isometric contraction (hold) against the changing weight of the arms and the legs.
What is the muscle focus, spinal shape,
Pelvis position and contraindications of the double leg stretch?
Muscle focus: abdominals
Spinal shape: full flexion
Pelvis shape: posterior tilt
Contraindications: 2nd/3rd trimester of the pregnancy, herniated disc and cervical issues.
What are the mobilisers of the double leg stretch?
Hip flexors, knee flexors and extensors, anterior and middle deltoid, latissimus dorsi and triceps.
What are the stabilisers of the double leg stretch?
Rectus abdominis, obliques, cervical flexors, shoulder girdle stabilisers esp mid/lower traps, adductors and pelvic floor
What is the goal of the half curl half arch?
Increase thoracic mobility and abdominal strength. Helps reverse the rounded posture that so many of us succumb to.
What is the muscle focus, spinal shape, pelvis position and contraindications of the half curl half arch?
Muscle focus: abdominals/ erector spinae
Spinal shape: flexion/extension
Pelvis shape: posterior/anterior
Contraindications: 2nd/3rd trimester of pregnancy, herniated disc, cervical issues.
What are the mobilisers of the half curl half arch?
Deep neck flexors, rectus abdominis, obliques, erector spinae.
What are the stabilisers of the half curl half arch?
Pelvic floor, TA, shoulder girdle stabilisers.
What is the goal of the Scissor?
Challenge the abdominal strength and endurance as well as unilateral stability. Added benefit as it strengthens and stretches hip flexors.
What is the muscle focus, spinal shape, pelvis position and contraindications of the scissor?
Muscle foods: abdominals and hip flexors
Spinal shape: full flexion
Pelvis position: posterior tilt.
Contraindications: 2nd/3rd trimester pregnancy, herniated disc and tight hamstrings.
What are the mobilisers of the scissors?
Hip flexors and hip extensors
What are the stabilisers for the scissors?
TA, rectus abdominis, obliques, pelvic floor, shoulder girdle stabilisers esp mid/lower traps.
What is the goal of double straight leg stretch?
Build abdominal and hip flexor strength: as the legs lower they increase the lever length and challenge the abdominals and hip flexors.
What is the muscle focus, spinal shape, pelvis position and contraindications of the double straight leg stretch?
Muscle focus: abdominals/hip flexors
Spinal shape: full flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester
Of pregnancy, herniated disc, tight hamstrings.
What are the mobilisers of the straight leg stretch?
Hip flexors
What are the stabilisers of the double straight leg stretch?
TA, rectus abdominis, obliques, pelvic floor, shoulder girdle stabilisers esp mid/lower traps
What is the goal of the roll up?
To strengthen the abdominals and mobility of the spine in flexion.
What is the muscle focus, spinal shape, pelvis position and contraindications of the roll up?
Muscle focus: abdominals
Spinal shape: flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester of pregnancy, tight lower back, cervical problems.
What are the mobilisers of the roll up?
Rectus abdominis, obliques and hip flexors.
What are the stabilisers of the roll up?
TA, pelvic floor muscles, the shoulder girdle stabilisers and the adductors.
What are the pre-requisites of the roll up?
Half curl and half roll down
What is the goal of the neck pull supine?
To strengthen the abdominals and mobilise the spine. Harder than the roll up as the arms can’t be used to counterbalance the of the upper body on the roll up or down.
What is the muscle focus, spinal shape, pelvis position and contraindications of the neck pull supine?
Muscle focus: abdominals
Spinal shape: flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester of pregnancy, herniated disc and cervical issues.
What are the mobilisers of the neck pull supine?
Rectus abdominis, obliques and hip flexors.
What are the stabilisers of the neck pull supine?
TA, pelvic floor, shoulder girdle stabilises esp mid/lower traps.
What are the pre-requisites of the neck pull supine?
Neck pull seated and roll up
What is the goal of teaser feet on mat?
To strengthen the abdominals and mobilise the spine. Helps build strength and mobility for full teaser.
What is the muscle focus, spinal shape, pelvis position and contraindications for teaser feet on mat?
Muscle focus; abdominals
Spinal shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester, herniated disc and cervical issues.
What are the mobilisers of the teaser feet on mat?
Rectus abdominis, obliques and hip flexors.
What are the stabilisers for the teaser feet on mat?
TA, pelvic floor, adductors, shoulder girdle stabilisers and mid/lower trapezius.
What are the pre-requisites for the teaser feet on mat?
Roll up and half roll down
What is the goal of teaser legs lifted?
This is the full version of teaser where both legs are lifted. The goal is to strength the abdominals whilst mobilising the spine.
What is the muscle focus, spinal shape, pelvis position and contraindications of teaser legs lifted?
Muscle focus: abdominals
Spine shape: lumbar flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester, cervical issues and herniated disc.
What are the mobilisers of teaser legs lifted?
Rectus abdominis, obliques and hip flexors.
What are the stabilisers of the teaser legs lifted?
TA, pelvic floor, shoulder girdle stabilisers, vasti of quadriceps and adductors.
What are the pre- requisites of teaser legs lifted?
Teaser feet on mat
What is the goal of roll over?
To strengthen the abdominals against the weight of the lower body whilst mobilising the spine. Fun exercise that builds on rolling like a ball.
What is the muscle focus, spinal shape,
Pelvis position and contraindications of roll over?
Muscle focus: abdominals
Spinal shape: full flexion
Pelvis position: posterior tilt
Contraindications: 2nd/3rd trimester, cervical issue, herniated disc and tight hamstrings.
What are the mobilisers of roll over?
Rectus abdominis, obliques, hip flexors, adductors and abductors.
What are the stabilisers of roll over?
TA, pelvis floor, shoulder girdle especially mid/lower traps, adductors and abductors.
What are the pre-requisites of roll over?
Single leg stretch
What is the goal of the shoulder bridge leg lifts?
This is a spicy workout for the core, glutes and hamstrings, as they dig deep to stabilise the pelvis against the movement of the leg.
What is the muscle focus, spinal shape,
Pelvis position and contraindications of shoulder brigs leg lift?
Muscle focus: hip flexors/extensors
Spinal shape: neutral
Pelvis shape: neutral
Contraindications: tight hip flexors and hip extensors.
What are the mobilisers of the shoulder bridge leg lift?
Hip flexors, hip extensors.
What are the stabilisers of the shoulder bridge leg lifting?
Pelvic floor, TA, shoulder girdle stabilisers, multifidis, obliques, and hip extensors of supporting leg.
What are the pre- requisites of the shoulder bridge leg lift?
Shoulder bridge hip lift
What is the goal of the shoulder bridge Lower and lift?
Romps up the stability challenge as the body works to stabilise against the movement of the legs. Also increased strength and endurance of the hip extensors.
What is the muscle focus, spinal shape,
Pelvis position and contraindications of the shoulder bridge lower and lift?
Muscle focus: hip extensor and hip flexors
Spinal shape: neutral
Pelvis shape: neutral
Contraindications: 2nd/3rd trimester of pregnancy, tight hip flexors.
What are the mobilisers of the shoulder bridge lower and lift?
Hip extensors, hip flexors of working leg, knee flexors and extensors of working leg.
What are the stabilisers of the shoulder bridge lower and lift?
TA, pelvic floor, obliques, shoulder girdle stabilisers, Multifidis and hip extensors of supporting leg.
