M2 Movements Flashcards
In criss cross, give a few examples of helpful cues
Pelvis still and quiet.
Cross the armpit/ribs to opposite hip.
Shoulder blade away from the floor.
Legs in alignment, moving like train tracks.
In criss cross, what’s important
Rotate the spine and back to centre without losing flexion
Movement benefits from criss cross
Spine/rib rotation.
Back sling engaged.
Flexion into rotation.
Abdominal strengthening.
Endurance
Precautions and modifications of criss cross
precaution flexion - lean and roll to the side
Contraindications for criss cross
Disc pathology, osteoporosis, cervical spine injuries
Progressions and regressions for criss cross
R - Keep feet down and rotate.
R - Rotate and flex whilst sitting
Criss cross related exercises
SS leg stretch, 100, roll up, 1/2 squat, prone knee bend, Z-sit for hip tightness, goalpost, chest lift
Identify what’s important in double leg stretch
Coordination, core strength, breathe without moving skeleton
Give a few example cues for double leg stretch
Re-engage hand to shin.
Eyes to pubis and forward.
Maintain shape of torso.
Movement benefits from double leg stretch
Thoracic flex. Coordinate arms and legs. Challenge abdominals
Precautions and their modifications for double leg stretch
Flexion precaution - one leg at a time, leg out long.
Contraindications for double leg stretch
Lower back pain. Osteoporosis. Recent ab surgery. Cervical spondylolithesis. Pelvis floor dysfunction (due to increased intra-ab pressure)
Progressions and regressions with double leg stretch
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
Related exercises to double leg stretch
100, roll up, single straight leg stretch, half squat (hip), full squat (knee flexion), prone knee bend, goalpost (prone shoulder flexion)
Identify what’s important in single straight leg stretch
Spine flexion
Give some example cues for single straight leg stretch
Keep torso rolled up.
Soft ribs.
Pull leg close to you.
Thigh reaches floor before foot.
Shoulders off the mat.
Movement benefits of single straight leg stretch
Increase core strength.
Challenge abdominals.
Hip flexor and hamstring flexibility.
Balance and coordination.
Postural awareness.
Contraindications of single straight leg stretch
Low back pain.
Disc herniation.
Sciatica.
Current hip flexor injury.
Current hamstring injury.
Progressions and regressions of single straight leg stretch
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
Related exercises to single straight leg stretch
100, roll up, long sit, prone knee bend, half squat, Z-sit (for alignment), chest lift (flexion), DB/FA (Hip flexion), single leg stretch
What’s important in a double straight leg stretch
Maintain core support.
Lengthen through abs and hip flexors
Give example cues for double straight leg stretch
Press the thighs down.
Reach your feet away.
Movement benefits of the double straight leg stretch
Abdominals and hip flexors. Lengthen.
Precautions and modifications for double straight leg stretch
Chest lift + FA -> double leg femur arcs (osteoporosis)
Contraindications of double straight leg stretch
Osteoporosis (bend knees). Pelvic floor dysfunction. Lumbar instability. Pregnant.
Related exercises to double straight leg stretch
100, roll up, long sit, 1/2 squat, prone knee bend, chest lift, double leg stretch
What’s important in the neck pull
Strength and movement through the spine match. Smooth movement
Give example cues for the neck pull
Abdominal muscles drawn towards centre of the spine.
Roll into your ribs.
Movement benefits of the neck pull
Spinal flexibility.
Postural alignment.
Contraindications for the neck pull
Cervical spondylolithesis.
Osteoporosis.
Abdominal surgery.
Lower back pathology.
Progressions and regressions for neck pull
R - Small mat behind the lower back
R - One hand behind the head
R - One hand behind lower back
Related exercises to the neck pull
100, roll up, long sit, 1/2 squat, prone press up, superman, goalpost, prone knee bend
What’s important in the shoulder bridge
Trunk and pelvis stability.
Moving legs through space.
Give example cues for shoulder bridge
Open hips.
Ribs integrated.
Abdominals pulled in.
Thigh moves faster than foot.
Movement benefits of shoulder bridge
Hip dissociation. Glute and hamstring strength. Pelvic stability. Postural awareness
Precautions and modification for shoulder bridge
Hip flexion problems - do without arms, watch for pelvic wobble
Contraindications for shoulder bridge
Osteoporosis. Uncontrolled high blood pressure. Cervical spondylolithesis. Pregnancy. Lumbar injury
Progressions and regressions for shoulder bridge
R - hands on pelvis
R - bend knee
P - flex and point foot
P - Hands flat on the mat with pelvic stability
Related exercises to the shoulder bridge
Heel raise, long sit, prone knee bend, 1/2 squat, full squat, superman, prone press up, goal post, bridging
What’s important during scissors/bicycle
Smooth movement. Length through legs. Control of the body
Give example cues for scissors/bicycle
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.
Movement benefits of scissors/bicylce
Leg dissociation. Hip flexor flexibility. Coordination and balance. Spine mobility. Quads and hamstring strength
Contraindications for scissors/bicycle
Osteoporosis - ball behind pelvis. Cervical spondylolithesis. Pelvic floor dysfunction.
Progressions and regressions for scissors/bicycle
P - Increase speed
P - Increase ROM
P - Add resistance
Related exercises to scissors bicycle
roll up, 100, goal post, 1/2 squat, squat, prone knee bend, superman (back of leg and hip extension), one sit, roll over
What’s important during open leg rocker
Remain in flexion all throughout. Vertical pelvis to posterior tilt. Using little momentum
Give example cues for open leg rocker
Before starting to roll:
Hand on back to stop rolling.
Slide and float feet up.
Practice your pelvic tilt with legs up
Movement benefits for open leg rocker
Core strength. Spine stability. Balance and coordination - body awareness. Spine mobility. Hip flexibility. Mind-body connection. Breath control. Postural alignment
Contraindications for open leg rocker
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
Progressions and regressions for open leg rocker
R - fingers back of knees
P - Hold higher on knee to decrease stability
Related exercises to the open leg rocker
Roll up, 100, prone knee bend, long sit, 1/2 squat
