M2 Movements

Question 1

In criss cross, give a few examples of helpful cues

Answer 1

Pelvis still and quiet.
Cross the armpit/ribs to opposite hip.
Shoulder blade away from the floor.
Legs in alignment, moving like train tracks.

Question 2

In criss cross, what’s important

Answer 2

Rotate the spine and back to centre without losing flexion

Question 3

Movement benefits from criss cross

Answer 3

Spine/rib rotation.
Back sling engaged.
Flexion into rotation.
Abdominal strengthening.
Endurance

Question 4

Precautions and modifications of criss cross

Answer 4

precaution flexion - lean and roll to the side

Question 5

Contraindications for criss cross

Answer 5

Disc pathology, osteoporosis, cervical spine injuries

Question 6

Progressions and regressions for criss cross

Answer 6

R - Keep feet down and rotate.
R - Rotate and flex whilst sitting

Question 7

Criss cross related exercises

Answer 7

SS leg stretch, 100, roll up, 1/2 squat, prone knee bend, Z-sit for hip tightness, goalpost, chest lift

Question 8

Identify what’s important in double leg stretch

Answer 8

Coordination, core strength, breathe without moving skeleton

Question 9

Give a few example cues for double leg stretch

Answer 9

Re-engage hand to shin.
Eyes to pubis and forward.
Maintain shape of torso.

Question 10

Movement benefits from double leg stretch

Answer 10

Thoracic flex. Coordinate arms and legs. Challenge abdominals

Question 11

Precautions and their modifications for double leg stretch

Answer 11

Flexion precaution - one leg at a time, leg out long.

Question 12

Contraindications for double leg stretch

Answer 12

Lower back pain. Osteoporosis. Recent ab surgery. Cervical spondylolithesis. Pelvis floor dysfunction (due to increased intra-ab pressure)

Question 13

Progressions and regressions with double leg stretch

Answer 13

R - Bring knees and hands back for curl
R - rest hands on knees
R - Circle arms around
P- Reach arms and legs t ceiling and circle arms around

Question 14

Related exercises to double leg stretch

Answer 14

100, roll up, single straight leg stretch, half squat (hip), full squat (knee flexion), prone knee bend, goalpost (prone shoulder flexion)

Question 15

Identify what’s important in single straight leg stretch

Answer 15

Spine flexion

Question 16

Give some example cues for single straight leg stretch

Answer 16

Keep torso rolled up.
Soft ribs.
Pull leg close to you.
Thigh reaches floor before foot.
Shoulders off the mat.

Question 17

Movement benefits of single straight leg stretch

Answer 17

Increase core strength.
Challenge abdominals.
Hip flexor and hamstring flexibility.
Balance and coordination.
Postural awareness.

Question 18

Contraindications of single straight leg stretch

Answer 18

Low back pain.
Disc herniation.
Sciatica.
Current hip flexor injury.
Current hamstring injury.

Question 19

Progressions and regressions of single straight leg stretch

Answer 19

P - Diff breathing pattern
P - Scissor with hands behind the head.
P - Twisting motion (similar to criss cross)
P - Pull leg closer to the body

Question 20

Related exercises to single straight leg stretch

Answer 20

100, roll up, long sit, prone knee bend, half squat, Z-sit (for alignment), chest lift (flexion), DB/FA (Hip flexion), single leg stretch

Question 21

What’s important in a double straight leg stretch

Answer 21

Maintain core support.
Lengthen through abs and hip flexors

Question 22

Give example cues for double straight leg stretch

Answer 22

Press the thighs down.
Reach your feet away.

Question 23

Movement benefits of the double straight leg stretch

Answer 23

Abdominals and hip flexors. Lengthen.

Question 24

Precautions and modifications for double straight leg stretch

Answer 24

Chest lift + FA -> double leg femur arcs (osteoporosis)

Question 25

Contraindications of double straight leg stretch

Answer 25

Osteoporosis (bend knees). Pelvic floor dysfunction. Lumbar instability. Pregnant.

Question 26

Related exercises to double straight leg stretch

Answer 26

100, roll up, long sit, 1/2 squat, prone knee bend, chest lift, double leg stretch

Question 27

What's important in the neck pull

Answer 27

Strength and movement through the spine match. Smooth movement

Question 28

Give example cues for the neck pull

Answer 28

Abdominal muscles drawn towards centre of the spine. Roll into your ribs.

Question 29

Movement benefits of the neck pull

Answer 29

Spinal flexibility. Postural alignment.

Question 30

Contraindications for the neck pull

Answer 30

Cervical spondylolithesis. Osteoporosis. Abdominal surgery. Lower back pathology.

Question 31

Progressions and regressions for neck pull

Answer 31

R - Small mat behind the lower back R - One hand behind the head R - One hand behind lower back

Question 32

Related exercises to the neck pull

Answer 32

100, roll up, long sit, 1/2 squat, prone press up, superman, goalpost, prone knee bend

Question 33

What's important in the shoulder bridge

Answer 33

Trunk and pelvis stability. Moving legs through space.

Question 34

Give example cues for shoulder bridge

Answer 34

Open hips. Ribs integrated. Abdominals pulled in. Thigh moves faster than foot.

Question 35

Movement benefits of shoulder bridge

Answer 35

Hip dissociation. Glute and hamstring strength. Pelvic stability. Postural awareness

Question 36

Precautions and modification for shoulder bridge

Answer 36

Hip flexion problems - do without arms, watch for pelvic wobble

Question 37

Contraindications for shoulder bridge

Answer 37

Osteoporosis. Uncontrolled high blood pressure. Cervical spondylolithesis. Pregnancy. Lumbar injury

Question 38

Progressions and regressions for shoulder bridge

Answer 38

R - hands on pelvis R - bend knee P - flex and point foot P - Hands flat on the mat with pelvic stability

Question 39

Related exercises to the shoulder bridge

Answer 39

Heel raise, long sit, prone knee bend, 1/2 squat, full squat, superman, prone press up, goal post, bridging

Question 40

What's important during scissors/bicycle

Answer 40

Smooth movement. Length through legs. Control of the body

Question 41

Give example cues for scissors/bicycle

Answer 41

Lengthen through the back of neck. Legs hip width apart, like walking distance. Hands behind the hips to support. Weight through upper shoulders/back. Reach equally through both legs.

Question 42

Movement benefits of scissors/bicylce

Answer 42

Leg dissociation. Hip flexor flexibility. Coordination and balance. Spine mobility. Quads and hamstring strength

Question 43

Contraindications for scissors/bicycle

Answer 43

Osteoporosis - ball behind pelvis. Cervical spondylolithesis. Pelvic floor dysfunction.

Question 44

Progressions and regressions for scissors/bicycle

Answer 44

P - Increase speed P - Increase ROM P - Add resistance

Question 45

Related exercises to scissors bicycle

Answer 45

roll up, 100, goal post, 1/2 squat, squat, prone knee bend, superman (back of leg and hip extension), one sit, roll over

Question 46

What's important during open leg rocker

Answer 46

Remain in flexion all throughout. Vertical pelvis to posterior tilt. Using little momentum

Question 47

Give example cues for open leg rocker

Answer 47

Before starting to roll: Hand on back to stop rolling. Slide and float feet up. Practice your pelvic tilt with legs up

Question 48

Movement benefits for open leg rocker

Answer 48

Core strength. Spine stability. Balance and coordination - body awareness. Spine mobility. Hip flexibility. Mind-body connection. Breath control. Postural alignment

Question 49

Contraindications for open leg rocker

Answer 49

Any rotation in hips (teach mermaid prior to release ex/interior slings). Spine conditions. Pregnancy. Recent abdominal surgery. Hip flexion injury. Knee extension injury. High blood pressure. Cervical/neck pathology

Question 50

Progressions and regressions for open leg rocker

Answer 50

R - fingers back of knees P - Hold higher on knee to decrease stability

Question 51

Related exercises to the open leg rocker

Answer 51

Roll up, 100, prone knee bend, long sit, 1/2 squat