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Pilates > Posture > Flashcards

Posture Flashcards

1
Q

What is the Asis

A

Bony part of hips - anterior

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2
Q

What is the Psis

A

Bony part of hips - posterior

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3
Q

Where should you look first to find a client’s posture?

A

Feet first, then work your way up

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4
Q

Describe the Kinetic Chain Chart for Feet In Pronation

A

Feet roll inward - Knees go inward - Knee in flexion - Thigh bone internally rotated - Hip in flexion - Anterior pelvic tilt - Increased lumbar curve

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5
Q

Describe the Kinetic Chain Chart for Feet in Supination

A

Feet apply pressure to the outside of the foot - Knees go outward - Knee extension - Hips go out - Hip in extension - Posterior pelvic tilt - Flattened lumbar curve

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6
Q

What is the frame?

A

Width of the shoulders and hips/ASIS/ sits bones create the frame.

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7
Q

How is the frame aligned?

A

From the shoulders to the hips to knee joints to foot to ankle.

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8
Q

*What is Kyphotic or Hyper-Kyphosis?

A

Super rounded in Thoracic (upper back), chin juts forward, pelvis may be posterior tilted and respiration is inhibited.

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9
Q

*What is Thoracic?

A

Upper back

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10
Q

*What does Supine mean?

A

On your back

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11
Q

Where should your spine be while lifting arms overhead?

A

In neutral position

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12
Q

What does Hyper mean?

A

Too much

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13
Q

What does Hypo mean?

A

Not enough

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14
Q

What does Kyphosis refer to?

A

Thoracic

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15
Q

What does Lordosis refer to?

A

Lumbar

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16
Q

What are the three basic funcitons of the spine?

A

Stability/weight bearing; Permits flexibility in movement; Bony framework to protect spinal cord

17
Q

Where is the Thoracic?

A

Upper back area

18
Q

What is Hyper Lordosis - Lumbar Spine?

A

Increased curvature of lumbar, forward anterior pelvic tilt, lumbar spine is extended, knees may be hyper-extended, hip joints flexed

19
Q

What is Sway Back - Lumbar Spine?

A

Model’s Posture - Pelvic tilts posteriorly, forces weight into heels, rib cage collapses to keep balance, shoulders rounded

20
Q

What is Hypo-Lordosis - Lumbar Spine?

A

Flat Back - Decreased mobility in torso and decreased hip extension

21
Q

What is Scoliosis?

A

Lateral curve of the spine

22
Q

What supports the lumbar?

A

The Abs

23
Q 
Hyper Kyphosis - Thoracic Spine
Tight:
Weak:
Strengthen:
Stretch:
A

Tight: chest muscles and posterior neck extensor muscles/paraspinals (neck muscles)
Weak: spinal extensors (muscles attached to the back of the spine)/paraspinals, anterior neck flexor muscles
Strengthen: abs as support for the lumbar region, spinal extensor/paraspinals
Stretch: pecs/chest muscles

24
Q 
Hyper Lordosis-Lumbar Spine
Tight:
Weak:
Strengthen:
Stretch:
A

Tight: hip flexors and erector spine/paraspinals muscles
Weak: abs and hams, weak forefeet (weight back) = Achilles tendonitis and hyperextended knees
Strengthen: abs, adductors, instrinsic muscles of foots, hamstrings, latissimus
Stretch: quads, psoas, lower back

25
Q 
Sway Back - Lumbar Spine
Tight:
Weak:
Strengthen:
Stretch:
A

Tight: hamstrings, pecs and posterior neck and lower back muscles/paraspinals
Weak: hip flexors, quads, upper back muscles/paraspinals and anterior neck flexors, weak forefeet (weight back) = Achilles tendonitis
Strengthen: hip flexor, traps, instrinsic muscles of foot, rhomboids (muscles that lay on top of shoulder blades
Stretch: hamstings and pecs

26
Q 
Hypo Lordosis - Lumbar Spine
Tight:
Weak:
Strengthen:
Stretch:
A

Tight: hamstrings and glutes
Weak: hip flexors and erector spinae
Strengthen: hip flexors, back extensors and abs
Stretch: hamstrings, gluten, piriformis

27
Q 
What does an Anterior Pelvic Tilt cause? 
Short and Tight:
Long and Weak:
Feet may be in?
Knees may be in?
A

Tight: hip flexors and lumbar spine
Weak: glutes, hams, abs
Feet - pronation
Knees - flexion

28
Q 
What does a Posterior Pelvic Tilt cause?
Short and Tight:
Long and Weak:
Feet may be in? 
Knees may be?
A

Tight: hams, obliques may be overused
Weak: lumbar erector spine, TA, adductors
Feet - supinated
Knees - hyperextended

29
Q

What is the PLUMB line?

A

Ears over shoulder, shoulder over hips, hips over knees, knees over ankles

30
Q

What is neck shearing?

A

Head is forward, neck is shortened

31
Q

What does Lateral Pelvic Tilt cause?
Long and Weak:
Short andTight:

A

Weak: unilateral hip abductors
Tight: unilateral adductors, psoas, QL, lats

Pilates (9 decks)

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