LESSON 4.2 Flashcards
designates exercises that
will increase range-of-motion and
your stabilization, or control of the
muscles that surround each joint.
Mobility Training
We tighten all the muscles surrounding the abdomen.As we contract the abdominal muscles, the erector spinae muscles proximately go into joint action and support the back from the rear. In other words, we create a natural belt or girdle that soothes and protects the spine
with muscle co-contraction
Bracing the Core
involves balancing on toes
and forearms as you hold the rest of
your body off the ground. Your
spine is kept in a neutral position
and your head, torso, and legs are
aligned
Plank Series
- Lift your legs so your knees are
straight over your hips. On exhale,
slowly lower your right arm and left
leg until they’re just above the floor.
On an inhale, bring them back to
the starting position. Repeat on the
opposite side.
Dead bug Series
- Maintain a neutral spine by
engaging your abdominal muscles.
Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulder and hips parallel to the floor. Increase the back of your neck and your chin
into your chest to gaze down at the
floor
Bird Dog Series
might just be the most effective exercise you can do: It engages the entire lower half of your body, including your hips, glutes, quads, hamstrings, and calves, while also hitting your core, shoulders, and back.
Squat Series
- Bodybuilding lore has people
bench press or perform a push-up
by holding the shoulder blades in
retraction to eliminate the serratus
anterior function of scapular
protraction. This creates a greater
demand on the pecs to bring the
humerus into horizontal flexion
Press Up Scapular Protraction and
Retraction
- Rest, away scapular
(shoulder blade)
> Protraction
- lower, close scapular
> Retraction
