M1 Movements Flashcards
What’s important in hundred
Breath into the ribcage to maintain integrity of the abdominal wall.
Bear weight through the sacrum when lowering legs.
Length of the inhale and exhale are the same.
Movement benefits of hundred
Improved abdominal strength and awareness.
Improved breathe use and control.
Precautions of hundred and their modifications
Lack of abdominal strength, awareness - bend legs
Stenosis or disc pathology - bend legs
Osteoporosis or cervical pain - prop head up with cushion
Regressions and progressions for hundred
R - Keep feet on floor
R - Use cushion under the scapula to assist in thoracic flexion
R - Shorten breathe cycle, decrease counts or sets
P - Hold ball or ring between lower legs
P - Perform as part of a longer sequence of exercises
Related exercises to hundred
Roll up, single leg stretch, double leg stretch, supine abdominal series, teaser
What’s important in the roll up
Avoid tucking the pelvis and pressing the lumbar spine into the mat.
The pelvis should move between horizontal and vertical.
Movement benefits of the roll up
Improved spine mobility and abdominal strength.
Improved hip flexor length
Precaution of the roll up and their modifications
Rigid thorax - use assisted variations
Pregnancy - use assisted variations only mobilising the spine into partial roll back with arm assistance
Chronic disc pathology - use assistance as needed
Contraindications of the roll up
Acute disc pathology, acute cervical pathology, osteoporosis
Regressions and progressions for the roll up
R - use springs
R/P - Hold ring or dowel in hands
P - Maintain arms overhead
P - Perform on foam roller
Related exercises to the roll up
Assisted roll up, spine stretch, saw, 100, roll over, standing roll down
What’s important in the rollover
Contraindicated for those with low bone density.
Roll over, not up.
Maintain even spine flexion in roll over position.
Movement benefits of the rollover
Lengthening of the back of the body/legs.
Improved spine mobility.
Improved core control, especially for leg circle.
Precautions of the rollover and their modifications
Poor spine mobility - bend the legs; practice short spine on reformer, prop hips up on bolster or spine corrector.
Contraindications of the rollover
Acute disc pathology, acute cervical pathology, acute adverse neural tension, osteoporosis.
Regressions of the rollover
R - bridging
R - bend the knees
R - perform small or no leg circles
Progressions of the rollover
P - Reach arms overhead
P - Perform full leg circle to increase ab load
Related exercises to the rollover
Rollup, spine stretch, leg circles, open leg rocker, corkscrew, jackknife, control balance, boomerang.
What’s important in the single leg stretch
Press the shin up and forward into the hands.
Tempo should be brisk once the movement in learned.
Press the bottom leg long and toward the mat.
Movement benefits of the single leg stretch
Improved abdominal strength and awareness.
Improved breath use and core control.
Improved hip mobility and hip flexor length.
Improved spine mobility into thoracic flexion.
Precautions of the single leg stretch and their modifications
Stenosis and disc pathology - bend legs, maintain lower ribs on the mat.
Osteoporosis or cervical pain - prop head up with cushion, torso down.
Pregnancy - prop up torso and slide legs on the ground, perform seated.
Knee discomfort - bend to comfortable position.
THR(P) - avoid bending past 90 degrees, externally rotate leg
Contraindications of the single leg stretch
Acute spinal pathology
Regressions and progressions for the single leg stretch
R - perform seated
R - Use cushion under scapula to assist in thoracic flexion or hands behind head
P - Pull thigh to chest without rolling down
Perform as part of longer sequence of exercise
Related exercises to single leg stretch
Chest lift, 100s, double leg stretch
What’s important in rolling and seal
Contraindicated for those with low bone density.
Find ‘hang-time’ in the shoulder stand.
Have fun
Movement benefits of rolling and seal
Improved balance and core control in flexion
Precautions of rolling and seal and their modifications
Poor spine mobility - hold the backs of the thighs and allow the legs to straighten and bend.
Discomfort at coccyx - create a space for tailbone, sitting with a mat under each sit bone and 1in/cm space between
Contraindications for rolling and seal
Acute vertigo, acute disc pathology, osteoporosis/penia
Regressions for rolling and seal
R - Bridging
R - Hold behind the thighs
R - Allow the toes to touch the mat
R - Decrease number of claps (seal)
P - Pull body and legs into a tight ball
P - Perform full leg circle
P - Increase the number of claps (seal)
Related exercises to rolling and seal
Assisted roll up, roll up, open leg rocker, boomerang
What’s important in swan 1
Move the thoracic spine into extension curve.
Align the shoulders over the wrists.
Gaze forward.
Peel the thighs off of the mat, lower leg on mat.
Movement benefits of swan 1
Improved spine mobility in extension.
Improved shoulder and upper extremity strength.
Improved hip and shoulder mobility.
Improved awareness of spinal extension.
Improved posture.
Precautions of swan 1 and their modifications
Arms/hands uncomfortable in weight bearing - perform prone press up.
Knee discomfort - pad as needed.
Spinal stenosis - move in comfortable range, improve thoracic and hip extension.
Contraindications of swan 1
Acute stenosis, acute shoulder pathology, non-weight bearing in UE
Regressions and progressions of swan 1
R - Prone press up
R - Dart
P - Swan 2
Related exercises
Prone press up, dart, swan 2, single leg kick, double leg kick
What’s important in swan 2
Maintain thoracic spine in extension curve.
Gaze forward.
Rock smoothly.
Warn clients not to let their face hit the floor.
Movement benefits of swan 2
Improved spinal mobility in extension.
Improved hip and shoulder mobility.
Improved shoulder and upper extremity strength.
Improved dynamic control of spinal/hip extension.
Improved posture.
Precautions of swan 2 and their modifications
Spinal stenosis - move in comfortable range, improve thoracic and hip extension.
Contraindications of swan 2
Acute stenosis, acute shoulder pathology, non-weight bearing in UE, osteoporosis (too much impact)
Regressions and progressions for swan 2
R - Prone press up
R - dart
R - Swan 1
P - Swan 3 (arms overhead)
Related exercises to swan 2
Swan 1, dart, prone press up, swan 3, single leg kick, double leg kick
What’s important in the single leg kick
Move the thoracic spine into extension curve.
Lengthen the front of torso.
Maintain pelvis steady when kicking.
Gaze forward.
Tempo.
Movement benefits of single leg kick
Improve spinal and hip mobility in extension.
Improved shoulder and upper extremity strength.
Improved awareness of spinal extension.
Improved posture.
Lengthening of quads with engagement of hip extensors
Precautions of single leg kick and their modifications
Shoulder uncomfortable in weight bearing - place head on hands .
Knee discomfort - bend in comfortable range.
Spinal stenosis - move into comfortable range, improve thoracic and hip extension.
Cervical discomfort - move spine toward neutral instead of extension.
Acute SIJ pain, acute pubic symphysis pain
Contraindications of the single leg kick
Acute stenosis, non-weight bearing UE
Regressions and progressions of single leg kick
R - Prone press up
R - Dart
P- Swan 2
Related exercises to single leg kick
Prone press up, dart, swan 2, bridging, double leg kick
What’s important in the scarecrow
Ensure adequate shoulder ROM and control.
Keep humerus externally rotated and head of humerus in the socket.
Movement benefits of the scarecrow
Improved scapular and humeral strength and awareness.
Improved thoracic strength and mobility.
Improved posture.
Precautions of the scarecrow and their modifications
Decreased shoulder ROM - prop up on box or mats. Lean ribs against a ball on the wall and perform in standing.
Stenosis.
Contraindications for scarecrow
Shoulder impingement
Regressions and progressions for scarecrow
R - Do prone press up
R - Do movement in parts
R - Add hip extension to add trunk support
P - Add arm choreography
What’s important in leg circles
Allow the leg to move freely in the leg socket.
Avoid pressing arms or legs heavily into the mat.
Spine is elongated into neutral alignment.
It’s okay for the torso to move a little during the learning progress.
Imagine pressing the leg down instead of holding it up.
Movement benefits of leg circles
Improved hip mobility.
Improved core control.
Length at the front and inner hip.
Precautions of leg circles and their modifications.
Stenosis - avoid lumbar extension.
Hip ‘pop’ - Re-align pelvis slightly anterior or posterior and/or change rotation of leg.
Late stage pregnancy - avoid moving at end of range motion
Contraindications of leg circles
Acute pubic symphysis pain, acute SIJ pain
Regressions and progressions of leg circles
R - Bend one or both legs
R - Use elastic band around foot or leg
P - Increase tempo
P - Reach arms to ceiling.
Related exercises to leg circles
Deadbug, side kick, single leg stretch, bent knee opening, corkscrew, leg pull, rollover, side to side, single straight leg stretch
What’s important in mermaid
Both ischium remain within 2 inches of the floor.
Ensure torso is vertical and neutral before beginning movement.
Move in frontal plane before adding rotation.
Shoulder congruence crucial.
Movement benefits to mermaid
Improved spinal mobility in lateral flexion.
Improved shoulder alignment and awareness.
Improved hip internal and external rotation.
Precautions of mermaid and their modifications
Osteoporosis - avoid end range movement and rotation/flexion combinations.
Shoulder pain - place top hand on chest, or leave at side, ensure good alignment of bottom arm.
THR (P) - cross legs, sit in chair and place hand on a large gym ball.
Knee pain - sit in any comfortable position, use blocks or box under both sit bones, extend affected leg.
Contraindications for mermaid
Acute shoulder, hip, knee or spine pathology
Regressions and progressions for mermaid
R - keep top hand on chest, behind head or along body
Related exercises to mermaid
Side bend
What’s important in the side kick
Proper shoulder and torso alignment.
Move the leg without moving the body.
You are challenging the torso in all three planes of movement.
Movement benefits from the side kick
Improved postural awareness.
Improved hip mobility, shoulder and core strength
Precautions of the side kick and their modifications
Shoulder pain - lie on side with head supported.
Lateral hip pain - add cushion under or around the greater trochanter.
Decreased torso control secondary to pregnancy pr back pain - bend one or both knees to decrease challenge.
Pregnancy - if needed lie on side with cushion under belly.
Acute SIJ, acute pubic symphysis pain.
Contraindications of side kick
None
Regressions of the side kick
R - Bend one or both knees.
R - Lie on side with just head supported.
R - Move legs forward to increase base of support.
Progressions of the side kick
P - Remove top hand from floor.
P - Increase ROM or tempo
P - Increase number of repetitions to challenge endurance
Related exercises to side kick
Leg circles, leg pull, side lift, star.
