Other questions Flashcards
12 steps of isometric hold
- Lay supine with knees bent and feet flat on the floor, Sit bone distance apart. Feet are approximately 12 inches from the body
- Breathe through the nose and out through the mouth.
- Head reaches long out of the neck
- Shoulders should be down and back. Push shoulder blades into the mat, drawing shoulder blades down back and away from ears.
- Chest should be open and fingers reaching long by their sides
- Ribs laced together as if having a large rubber band wrapped tightly around the ribs
- Breath is drawn into the back and sides of the ribcage to allow the ribs to engage (posterior-lateral breathing). The upper thoracic should press down into the mat
- Activate and contract transverse ad muscles. Exhale deeply through the mouth. Once the transverse abs are engaged, cue the client to keep contracted throughout the hold.
- Pelvis in a neutral position. Three points of the pelvis, ASIS and pubis) are level. Small space under the lumbar spine
- all abs remain engaged. cue pulling the navel to the spine
- Engage the pelvic floor by kegeling
- Press feet into the floor. All toes pressing evenly into the mat. Knees bent and pointing straight up towards the ceiling. Isometrically pull heels towards the body. Activate hamstrings and create glute/hamstring connection.
Ball & Socket Joint
Hip
Shoulder
Enables multidirectional movements like backward, forward, and sideways.
3 Hinge joints
Knees
Elbows
Ankle
Enable bending and straightening movements only
Ellipsoidal joints
Wrist
Enable multidirectional movements, but not rotational
Top section of the spine & #
Cervical - 7
Middle section of spine & #
Thoracic - 12
Bottom section of spine & #
Lumbar - 5
Very bottom section of spine
Sacral (sacrum) 3-5 varies depending on person
Benefits for working spine
Improved posture. A strong core can stabilize your spine to help keep your lower back healthy and pain-free. The muscles and ligaments surrounding your spine can weaken with age or from an injury, making movements like twisting, stretching, lifting, and bending difficult.
Function of the spine
The spine is our body’s central support structure. It keeps us upright and connects the different parts of our skeleton to each other: our head, chest, pelvis, shoulders, arms and legs.
What is the AC joint
where the clavicle and acromion meet
What is the sternoclavicular joint is
Where the sternum & clavicle meet
5 Core muscles (Deepest to the surface)
Transversus Abs
Internal & external oblique
Rectus abdominis
Pelvic floor
Multifidus
What is Pronation
Rolling inwards
What is supination
Rolling outwards
keep the pressure equal on all toes
What are the 3 hip flexors
PIR
psoas
iliacus
rectus fermoris
What are the 2 hip extensors
gluteus maximus
hamstrings
What are the 5 hip rotators
PQGGT
piriformis
quadratus femoris
Gluteus medius
Gluteus minimus
Tensor fasciae latae (TFL)
Sacroiliac joint dysfunction
Sacroiliitis (say-kroe-il-e-I-tis) is a painful condition that affects one or both sacroiliac joints. These joints sit where the lower spine and pelvis meet. Sacroiliitis can cause pain and stiffness in the buttocks or lower back, and the pain might go down one or both legs.
6 princples of Pilates
BCCCPF
BCCCPF
Breathe
Concentration
Center
Control
Precision
Flow
Arthritis of hip
Hip arthritis is cartilage damage in the hip joint. Symptoms of hip arthritis may include pain in or near the hip joint, stiffness, audible clicking sounds when moving the hip, and weakness.
What is the role of the Lumbo Pelvic Hip Complex?
The lumbo-pelvic-hip core complex consists of musculoskeletal structures that stabilize the spine and pelvis, however fatigue may affect muscle recruitment, active muscle stiffness and trunk kinematics, compromising trunk stability.
What are the cage muscles
diaphragm
Transverse abs
multifidus
pelvic floor
What are the shoulder stabilizer muscles (4)
Latissimus Dorsi
Trapezius
Rhomboids
Deltoid
Close chain action
both feet are on the ground
open chain action
both feet are off the ground
what are the three Ts of neutral spine?
Thoracic
Tailbone
Tunnel
ASIS
Anterior superior illiac spine
PSIS
Posterior superior iliac spine
Adduction
Towards the body
Abduction
Away from the body
Lateral
from side to side
IT band
runs along the outside of the thigh
from just above the hip to just below the knee
Provides pelvic stabilization and posture control
Meniscus
- The shock absorber wihin the knee.
- Sits between the tibia (lower leg bone) and the femur (thigh bone)
- Protects the lower part of the leg from the shock created by our body weight-it acts as a shock absorber within the knee.
ACL
The ligament located in the center of the knee controls rotation and forward movement of the tibia (shin bone)
