Practical Exam - Wunda Chair / Ladder Barrel Flashcards
Swan (Chair)
Wunda Chair - Back Extension - Fundamental
Set up: Lying prone on Chair, hands on pedal, shoulders over hands, legs together and parallel to floor (head back!)
Resistance: Extra light to light
Movement:
Inhale: Extend trunk, lifting pedal up
Exhale: Lower trunk, return to starting position
Muscle Focus: Back extensors, Hammies (to keep legs up)
Objectives: Abdominal control, Scapular stabilization, Back extensor strength
Cues: Extend spine sequentially starting with head, Begin with body parallel to floor and shoulders over hands, Maintain abdominal engagement and adduction of legs throughout (Think abs, upper back, head back)
Swan Single Arm
Wunda Chair - Back Extension - Intermediate
Set up: Lying prone on Chair, one hand on pedal, shoulder over hand, other arm out to side, legs together and parallel to floor
Resistance: Light (1 on 2)
Movement:
Exhale: Extend trunk, lifting pedal up
Inhale: Lower trunk, return to starting position
Muscle Focus: Back extensors (mid-back overload), Pelvic lumbar stabilization
Objectives: Back extensor strength
Cues: Keep legs still, Avoid lateral movement of trunk, Extend spine sequentially starting with head, Maintain abdominal engagement
Frog Back
Wunda Chair - Arm Work - Intermediate
Setup: Facing away from the chair, on toes with heels together in a small V position, knees bent in a frog position, hands on front of chair fingers facing forward, elbows bent and facing back. BOOTY BACK, shoulder blades back, chest in front of pelvis.
Resistance:2/3
Movement:
Exhale: straighten elbows, lifting body and pedal
Inhale: bend elbows, return to starting position
Muscle Focus: Triceps, Anterior deltoid
Objectives: Scapulae stabilization, Elbow extensor strength, Shoulder flexor strength
Cues: Elbows reach back throughout, Maintain upright position of trunk, Keep distance between pelvis and heels constant and as small as possible. BOOTY BACK, shoulder blades back, chest in front of pelvis.
Hip Opener (Wunda Chair)
Wunda Chair - Leg Work - Intermediate
Set up: Lying supine in a neutral spine position, sides of feet on pedal, soles pressed together, hips externally rotated, pedal pressed halfway down
Resistance: Light (1 spring)
Movement:
Exhale: Extend hips, lowering pedal down
Inhale: Flex hips, return to starting position
Muscle Focus: Hip external rotators
Objectives: Hip extensor control, Hip external rotator control, Pelvic lumbar stabilization
Cues: Maintain neutral pelvis, Maximize work of hip external rotators, Reach knees out and down toward floor. PASSIVE lift.
Leg Press Standing
Wunda Chair - Leg Work - Fundamental
Set up: Standing facing the chair (not too close, about 2 feet?), one foot on floor, other foot with toes on pedal, plantar flexed, arms out to sides
Resistance: Light
Movement:
Exhale: Extend hip, lowering pedal
Inhale: Flex hip, return to starting position
Muscle Focus: Hammies
Objectives: Balance, Hip extensor control, knee extensor control
Cues: Do not lean forward, Initiate movement from hamstrings (feel the PULL of hammie), Maintain plantar flexion on the pressing foot
Shrugs
Wunda Chair - Arm Work - Fundamental
Setup: Sitting upright on a box with back to the chair, knees bent & parallel, hands on pedal, fingers facing body, arms straight pressing pedal down
Resistance: Medium (2 blacks, 2nd from bottom)
Movement:
Inhale: passively let springs push up (elevate scapulae)
Exhale: press pedal down (lower scapulae)
Muscle Focus: Mid & lower trapezius, Serratus
Objectives: Trunk stabilization, Scapulae depressor strength
Cues: Avoid leaning back, Keep arms straight throughout, Elevate shoulders toward ears rather than forward or back
Side Over (Chair)
Wunda Chair - Lateral Flexion / Rotation - Fundamental
Set up: Sitting sideways on Chair, one leg straight, foot plantar flexed touching floor, other leg bent on top of chair, foot resting on back of chair, one hand on pedal, other hand behind head or reaching overhead
Resistance: 0/2 or less, 0/3 for heavy people
Movement:
Inhale: Arc trunk sideways, lowering pedal
Exhale: Straighten and lift trunk, raising pedal, return to start position
6-8 reps
Muscle Focus; Abdominals with oblique emphasis
Objectives: Lateral flexor stretch, Abdominal control with oblique emphasis
Cues: Maintain pelvic stabilization! (watch for pelvic rotation), Keep straight leg in contact with floor, Start with trunk and leg on a diagonal line, Imagine moving between two panes of glass.
Footwork Sitting Series
Sitting upright, legs parallel, heels placed on pedal, hip width apart, fingers placed toward back of Chair, arms bent, elbows facing back
8-10 reps (except calf raises)
Start with 3/3
Single leg take down 1
Parallel Heels
Parallel Toes
V-Position Toes
Open V-Position Heels
Open V-Position Toes
Calf Raises (single)
Single Leg Heel
Single Leg Toes
Side Arm Kneeling
Wunda Chair - Arm Work - Intermediate
Set up: Kneeling sideways to the chair, legs shoulder width apart (lower legs parallel), inner leg against front edge of chair, trunk in lateral flexion, inside hand on pedal fingers facing forward (elbow pointing straight back!), upper arm overhead with elbow slightly bent, shoulder internally rotated palm facing up, head rotated to look at pedal
Resistance: Light to medium
Movement:
Inhale: Bend elbow, lifting pedal up
Exhale: Straighten elbow, return to starting position
Muscle Focus: Triceps
Objectives: Tricep strength, Abdominal oblique stretch
Cues: Avoid rotation of pelvis and trunk, Maintain scapula stabilization, direct elbow straight back as it bends
Hamstring Curl
Wunda Chair - Leg Work - Fundamental
Set up: Lying supine in a neutral spine position, heels on pedal, knees bent, legs parallel
Resistance: Light
Movement:
Exhale: Bend knees, pressing pedal half way / mostly down
Inhale: Straighten knees (not completely), return to starting position
Muscle Focus; Hammies
Objectives: Knee flexor strength, Pelvic lumbar stabilization
Cues: Maintain neutral pelvis, Focus on knee flexion taking pedal only half way down, Avoid using hip extensors and pressing pedal completely down
Pike Forward
Wunda Chair - Abdominal Work - Advanced
DESCRIPTION
Setup: Standing on pedal facing Wunda Chair, legs straight, hip width apart, feet plantarflexed, arms straight, shoulders over wrists, hands placed on outside of back edge of chair, trunk rounded
Hips pushed towards the chair, pike position
Resistance: medium
MOVEMENT
Exhale: Raise body, lifting pedal up
Inhale: Lower body, pressing pedal down (without touching bottom)
Final Inhale: Lower body, return to start position
MUSCLE FOCUS
* Spinal flexors
* Scapular abductors
OBJECTIVES
* Spinal flexor strength
* Scapular abductor control
* Shoulder flexor strength
CUES
* Maximize spinal flexion
* Keep shoulders over wrists, avoid shoulders moving forward
* Maintain scapular stabilization
* Keep head aligned with spine, eyes directed toward body
arms stay straight
keep puffing back up all the way
Jack Knife (Wunda Chair)
Wunda Chair - Spinal Articulation - Advanced
Setup: Lying supine in front of Wunda Chair in Roll Over position, arms straight, shoulder width apart, hands holding pedal, palms facing up
Resistance: 0/3
MOVEMENT
Inhale: Lift legs, perpendicular to mat
Exhale: Roll over
Inhale: Lower legs, lift legs toward ceiling, body reaching vertical line (as close as possible)
Exhale: Roll down, feet opposite face, return to start position
MUSCLE FOCUS
* Spinal flexors
* Hip extensors
* Spinal extensors
* Shoulder extensors
OBJECTIVES
* Spinal articulation
* Hip extensor control
* Spinal extensor control
* Shoulder extensor control
CUE
* Utilize hip, back and shoulder extensors to achieve vertical line
Side Stretch Kneeling
Wunda Chair - Lateral Flexion / Rotation - Intermediate
DESCRIPTION
Setup: Kneeling side in front of Wunda Chair, legs parallel, hip width apart, inside arm straight, hand placed on pedal, palm facing down, fingers forward, outside arm overhead, internally rotated, elbow slightly bent, palm facing up
Resistance: 0/3
MOVEMENT
Exhale: Arc trunk sideways, lowering pedal (arm straight)
Inhale: Straighten and lift trunk, raising pedal, return to start position
MUSCLE FOCUS
* Spinal lateral flexors
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Spinal lateral flexor strength
* Spinal lateral flexor stretch
* Trunk stabilization
CUES
* Keep pelvis and lower body stable
* Maintain scapular stabilization
* Maintain co-contraction of abdominals and back extensors
* Imagine moving between two panes of glass
keep head looking forward
Frog Front
Wunda Chair - Leg Work - Intermediate
Set up: Standing on pedal facing chair, legs externally rotated, knees bent, toes on pedal, heels together to form a small V position, hands on each side of chair, shoulders over hands, back flat on a diagonal, pedal lifted slightly
Resistance: 3/3
Movement:
Inhale: Bend legs, lifting pedal up
Exhale: Straighten legs (without touching bottom), return to starting position
Muscle Focus: Hip external rotators
Objectives: Trunk stabilization, Knee extensor control, Hip external rotator control
Cues: Keep heels squeezed together, Use “pumping” action as legs bend and straighten, Maintain a stable pelvic position (keep low), drawing heels up to pelvis
Lunge Forward Prep
Setup
Standing upright facing Wunda Chair, hands placed on poles, poles in line with sternum, one foot on Wunda Chair, leg bent, knee aligned over ankle, other foot placed on pedal, plantarflexed, leg straight
Movement
Exhale: Straighten leg, lifting pedal
Inhale: Bend leg, lowering pedal, return to start position (without touching bottom)
Muscle Focus
Hip extensors
Hip abductors
Knee extensors
Objectives
Hip extensor strength
Hip abductor control
Knee extensor strength
Cues
Maintain upright alignment
Maintain pelvic and trunk stabilization
Initiate movement with hip extensors
Keep hip joint aligned over pedal (as close as possible) and knee behind or aligned over toes when lifting and lowering pedal
Pike Sitting
Wunda Chair - Abdominal Work - Intermediate
DESCRIPTION
Setup: Sitting on mat facing Wunda Chair, legs straight and together, feet plantarflexed on front edge of chair, arms straight, shoulder width apart, hands placed on pedal, trunk in C curve position
Resistance: 0/1-0/2
MOVEMENT
Exhale: Lower arms, pressing pedal down
Inhale: Raise arms, lifting pedal up, return to start position
MUSCLE FOCUS
* Spinal flexors
* Shoulder extensors
OBJECTIVES
* Spinal flexor strength
* Shoulder extensor strength
* Trunk stabilization
CUES
* Keep arms straight
* Keep legs straight and together
* Maintain scapular stabilization
* Maintain C curve position
- Push into your C-curve
Triceps Prone
Wunda Chair - Arm Work - Intermediate
DESCRIPTION
Setup: Lying prone on Wunda Chair, arms straight, shoulders over wrists, hands placed on pedal, legs straight
and together, feet plantarflexed, body parallel to mat
Resistance: 1/1
MOVEMENT
Inhale: Bend arms, lifting pedal
Exhale: Straighten arms, lowering pedal, return to start position
MUSCLE FOCUS
* Elbow extensors
* Shoulder flexors
* Spinal extensors
* Spinal flexors
OBJECTIVES
* Elbow extensor strength
* Shoulder flexor control
* Scapular stabilization
* Trunk stabilization
CUES
* Maintain scapular stabilization
* Keep legs and trunk stable and parallel to mat
* Keep elbows close to sides of trunk when bent
Pike Standing
Wunda Chair - Abdominal Work - Fundamental
DESCRIPTION
Setup: Standing in front of Wunda Chair, legs straight and parallel, roll down placing hands on pedal, shoulders over wrists, lower pedal to base of Chair
Resistance: 1/1
MOVEMENT
Exhale: Lift trunk, shoulders in line with hip joints
Inhale: Lower trunk
Exhale: Lift trunk, shoulders in line with hip joints
Inhale: Lower trunk
Final Exhale: Roll up to standing position, return to start position
MUSCLE FOCUS
* Spinal flexors
* Scapular stabilizers
OBJECTIVES
* Spinal flexor control
* Scapular stabilization
* Lower back stretch
CUES
* Maximize spinal flexion
* Maintain scapular stabilization
* Maintain perpendicular alignment of legs
* Keep head aligned with spine, eyes directed toward legs
- Medium resistance helps you understand the resistance of a pike
- Small ranges of motion to keep hands under shoulders
Pike Side
Wunda Chair - Lateral Flexion / Rotation - Advances
DESCRIPTION
Setup: Standing side to Wunda Chair, trunk rounded, legs straight, feet placed on pedal, inside leg in front, arms straight, shoulders above wrists squared, hands placed on side edge of chair, fingers wrapped around front and back of chair (have a sit first to get in, put feet on pedal and then turn)
Resistance: 2/3
MOVEMENT
Exhale: Raise body, lifting pedal
Inhale: Lower body, pressing pedal down (without touching bottom), return to start position
MUSCLE FOCUS
* Spinal flexors
* Spinal rotators
* Shoulder flexors
OBJECTIVES
* Spinal rotator strength
* Shoulder flexor strength
* Scapular stabilization
CUES
* Lift pelvis upward
* Keep shoulders over wrists
* Keep head aligned with spine, eyes directed toward body
Cat Stretch Kneeling
Wunda Chair - FBI1 - Intermediate
DESCRIPTION
Setup: Kneeling upright on Wunda Chair, close to front edge, facing forward, legs parallel, hip width apart, roll down, trunk rounded, arms straight, hands placed on pedal, palms facing down, fingers facing forward, shoulder and hip joints aligned horizontally
Resistance: 1/1
MOVEMENT
Inhale: Roll down, flattening trunk and lowering pedal
Exhale: Roll up, rounding trunk and lifting pedal
Final Exhale: Continue to roll up, return to start position
MUSCLE FOCUS
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Spinal flexor control
* Spinal extensor control
* Scapular stabilization
CUES
* Maintain hips aligned over knees (as close as possible)
* Lift pedal until shoulders are slightly above hips
* Reach crown of head towards pedal when rolling down
* Place head between arms when trunk is flat and pedal down
- Try to get body close to chair on down
- Going down to the pedal - you have to shift your hips back a little. Between reps - no
Triceps Press Sit
Wunda Chair - Arm Work - Intermediate
DESCRIPTION
Setup: Starting in Shrugs position (usually done after Shrugs)
Resistance: 0/4-2/2 (1/1)
MOVEMENT
Inhale: Bend arms, lifting pedal
Exhale: Straighten arms, lowering pedal, return to start position
MUSCLE FOCUS
* Elbow extensors
* Scapular stabilizers
* Spinal extensors
* Spinal flexors
OBJECTIVES
* Elbow extensor strength
* Scapular stabilization
* Trunk stabilization
CUES
* Maintain trunk stabilization
* Maintain upright position
* Maintain scapular stabilization - neutral and down
* Keep elbows facing back, parallel to each other
- Range of motion depends on scapular stabilization
Step Down Back
Wunda Chair - Leg Work - Advanced - Step Down Group
DESCRIPTION
Setup: Standing upright facing Wunda Chair, one foot on Wunda Chair, leg bent, knee aligned over ankle, thigh parallel to mat, other foot placed on pedal, plantarflexed, leg bent, arms crossed in front body,parallel to floor, trunk flat on diagonal line, pedal hovering
Resistance: 3/3
MOVEMENT
Exhale: Straighten back leg, lowering pedal
Inhale: Bend back leg, lifting pedal, return to start position
MUSCLE FOCUS
* Hip extensors
* Knee extensors
* Spinal extensors
OBJECTIVES
* Hip extensor strength
* Knee extensor strength
* Pelvic lumbar stabilization
CUES
* Maintain pelvic stabilization
* Maintain plantarflexion of back foot
* Keep knee aligned over ankle (as close as possible)
Swan on Floor
Wunda Chair - Back Extension - Intermediate
DESCRIPTION
Setup: Lying prone on mat facing Wunda Chair, arms straight, shoulder width apart, hands placed on pedal, legs straight and together, feet plantarflexed
Resistance: 0/1-0/3
MOVEMENT
Inhale: Lift trunk, simultaneously lower pedal
Exhale: Lower trunk, simultaneously lift pedal, return to start position
MUSCLE FOCUS
* Spinal extensors
* Spinal flexors
* Shoulder extensors
OBJECTIVES
* Spinal extensor strength
* Shoulder extensor control
* Trunk stabilization
CUES
* Maintain trunk stabilization
* Maintain scapular stabilization
* Keep trunk stable as pedal lightly touches base
* Maximize spinal articulation in both directions
- Goal - try to have peak of back extension timed with lowering of pedal
- Pedal should NOT touch the floor
Pelvic Curl (Wunda Chair)
Wunda Chair - Spinal Articulation - Intermediate
DESCRIPTION
Setup: Lying supine in neutral spine position, legs bent, hip width apart, feet placed on pedal in Prehensile position, pedal pressed down, arms by sides, palms down
Resistance: 0/1-0/3
MOVEMENT
Exhale: Roll pelvis and spine up
Inhale: Pause
Exhale: Roll spine and pelvis down, return to start position
Inhale: Pause
MUSCLE FOCUS
* Spinal flexors
* Hip extensors
OBJECTIVES
* Spinal flexor control
* Hip extensor control
* Spinal articulation
CUES
* Maintain prehensile position
* Maximize lumbar flexion as pelvis and spine roll up and down
* Articulate through each vertebra as spine rolls up and down
* Return to neutral spine position after each repetition
- Balls of feet on the bar, heels reaching down, clutch bar
- Keep pedal down throughout pelvic curl
Torso Press Sit
Wunda Chair - FBI2 - Advanced
DESCRIPTION
Setup: Sitting facing back of Wunda Chair (away from the pedal), arms straight, shoulder width apart, hands placed on pedal, fingers facing away from body, legs straight and together, parallel to mat, feet plantarflexed
Resistance: 0/2-0/3
MOVEMENT
Inhale: Lower trunk, pressing pedal down
Exhale: Raise trunk, lifting pedal up, return to start position
MUSCLE FOCUS
* Spinal flexors
* Spinal extensors
* Hip flexors
OBJECTIVES
* Spinal flexor control
* Spinal extensor control
* Hip flexor control
CUES
* Maintain trunk stabilization
* Keep head aligned with spine
* Keep legs stable
* Hinge around hip and shoulder joints
Back flat the whole time
Tight shoulder people are only going to feel it in their shoulders. good shoulder opener.
go heavy enough so you can trust the fall but still have work on the way up
Pike Standing Reverse
Wunda Chair - Abdominal Work - Fundamental
DESCRIPTION
Setup: Standing in back of Wunda Chair, legs straight and parallel, roll down placing hands on pedal in line with shoulders, flatten trunk into neutral spine position
Resistance: 1/1 or less
MOVEMENT
Exhale: Round trunk
Inhale: Flatten trunk into neutral spine position
Exhale: Round trunk
Inhale: Flatten trunk into neutral spine position
Final Exhale: Roll up to standing position, return to start position
MUSCLE FOCUS
* Spinal flexors
* Spinal extensors
* Scapular stabilizers
OBJECTIVES
* Spinal flexor control
* Spinal extensor control
* Scapular stabilization
CUES
* Maximize spinal flexion when lifting pedal, shoulders are slightly above hips
* Maintain perpendicular alignment of legs, equal weight on feet
* Keep head aligned with spine
- Pedal moves because spine is moving
Tendon Stretch
DESCRIPTION
Setup: Facing back to Wunda Chair, trunk rounded, arms straight, shoulder width apart, hands placed on front edge of chair, palms down, fingers wrapped around, legs straight, hip width apart, feet plantarflexed on pedal, (start sitting to get into it)
Resistance: 2/3
MOVEMENT
Exhale: Raise body, lifting pedal up
Inhale: Lower body, pressing pedal down (without touching bottom)
Final Inhale: Lower body, return to start position
MUSCLE FOCUS
* Spinal flexors
* Shoulder flexors
* Scapular abductors
OBJECTIVES
* Spinal flexor strength
* Shoulder flexor strength
* Scapular abductor control
CUES
* Lift pelvis upward, maximizing spinal flexion
* Keep head aligned with spine, eyes directed toward body
* Maintain scapular stabilization
Stay piked
Shoulder Stretch Flexion
Ladder Barrel - Stretches - Fundamental
DESCRIPTION
Setup: Standing facing Ladder Barrel, hands placed on ladder, arms straight, shoulder width apart, body on diagonal line
Note: Placing hands closer together on ladder will intensify stretch
MOVEMENT
Inhale: Bend legs, flex hips and shoulders, lowering trunk forward until parallel (as close as possible) to floor
Exhale: Hold position for 3 -5 breathes, straighten legs, lift trunk, return to start position
MUSCLE FOCUS
* Shoulder extensors
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Shoulder extensor stretch
* Trunk stabilization
* Scapular stabilization
CUES
* Keep arms straight
* Maintain trunk stabilization, particularly during stretch
* Engage abdominals to avoid ribs flaring and lumbar hyperextension
- Back parallel to floor
- Knees in line with heels
Shoulder Stretch Extension
Ladder Barrel - Stretches - Fundamental
DESCRIPTION
Setup: Standing facing back to Ladder Barrel, arms straight, shoulder width apart (as close as possible), hands placed on ladder, body on diagonal line
Note: Placing hands closer together on ladder will intensify stretch
MOVEMENT
Inhale: Bend legs, flex hips, extend shoulders, lowering trunk until parallel to ladder
Exhale: Hold position for 3 -5 breathes, straighten legs, lift trunk, return to start position
MUSCLE FOCUS
* Shoulder flexors
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Shoulder flexor stretch
* Trunk stabilization
* Scapular stabilization
CUES
* Keep arms straight
* Maintain trunk stabilization
* Engage back extensors to avoid tucking pelvis
- Push chest open and seat back
- 90 degree angle in knees
Ladder Barrel Stretch Series
Gluteals
Hamstrings
Adductors
Hip Flexors
Gluteals (Ladder Barrel Stretch Series)
DESCRIPTION
Setup: Standing facing Ladder Barrel, one leg straight and against ladder, other leg on barrel, hip externally rotated, foot aligned with opposite hip, hands placed on top of ladder, palms facing down, fingers facing back, elbows facing back and parallel (as close as possible)
Note: Standing closer to barrel will intensify stretch
MOVEMENT
Inhale: Lower trunk forward over bent leg
Exhale: Hold position for 3 -5 breathes, lift trunk, return to start position
MUSCLE FOCUS
* Hip extensors
* Hip abductors
* Hip external rotators
* Spinal extensors
OBJECTIVES
* Hip extensor and abductor stretch
* Trunk stabilization
CUES
* Keep elbows facing back
* Hinge from hips when leaning forward
* Maintain back extensor engagement
Hamstrings (Ladder Barrel Stretch Series)
DESCRIPTION
Setup: Starting in Gluteal Stretch position (page 42), leg straight on barrel in line with hip, foot dorsiflexed
Note: Dorsiflexing foot, engaging back extensors and tilting pelvis anteriorly will intensify stretch
MOVEMENT
Inhale: Lower trunk forward over bent leg
Exhale: Hold position for 3 -5 breathes, lift trunk, return to start position
MUSCLE FOCUS
* Hip extensors
* Knee flexors
* Spinal extensors
OBJECTIVES
* Hip extensor and knee flexor stretch
* Trunk stabilization
CUES
* Keep elbows facing back
* Hinge from hips when leaning forward
* Maintain back extensor engagement
Adductors (Ladder Barrel Stretch Series)
DESCRIPTION
Setup: Standing sideways to Ladder Barrel, one leg straight and against ladder, other leg straight and on barrel, hip externally rotated, inside arm reaching across trunk, hand holding ladder, palm facing up, other arm overhead, palm facing down
(you have to move you leg a little forward from previous)
Note: Dorsiflexing foot will intensify stretch
MOVEMENT
Inhale: Arc trunk sideways over leg
Exhale: Hold position for 3 -5 breathes, straighten and lift trunk, return to start position
MUSCLE FOCUS
* Hip adductors
* Hip extensors
* Spinal lateral flexors
OBJECTIVES
* Hip adductor stretch
* Hip extensor stretch
* Spinal lateral flexor stretch
CUES
* Maintain pelvic stabilization
* Create large arc when reaching over, hinging at hip joint
Hip Flexors (Ladder Barrel Stretch Series)
DESCRIPTION
Setup: Standing facing back to Ladder Barrel, one leg straight, other leg bent, foot on barrel, knee facing down, hands placed on top of ladder
Note: Bend standing leg further for additional stretch
MOVEMENT
Inhale: Bend standing leg, moving pelvis forward and down, push pelvis back toward barrel
Exhale: Hold position for 3 -5 breathes, lift trunk, return to start position
MUSCLE FOCUS
* Hip flexors
* Knee extensors
* Spinal flexors
OBJECTIVES
* Hip flexor stretch
* Knee extensor stretch
* Pelvic stabilization
CUES
* Maintain pelvic stabilization
* Bias toward posterior tilt of pelvis
* Keep abdominals engaged to avoid lumbar hyperlordosis
Side Over Prep (Ladder Barrel)
Lateral Flex/Rotation, Fundamental
DESCRIPTION
Setup: Standing sideways to Ladder Barrel, pelvis against barrel, feet braced against bottom of ladder, inside leg in front, body on diagonal line, hands placed behind head, fingers loosely interlaced
stand in between ladder and barrel
the position of the barrel should be such that the pelvis leans on the barrel while both feet touch base of ladder
inside foot forward
MOVEMENT
Inhale: Arc trunk sideways over barrel
Exhale: Straighten and lift trunk, return to start position
MUSCLE FOCUS
* Spinal lateral flexors
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Spinal lateral flexor strength
* Spinal lateral flexor stretch
CUES
* Start and end with trunk and leg on diagonal line
* Maintain pelvic stabilization
* Maintain co-contraction of abdominals and back extensors
* Imagine moving between two panes of glass
Think up and over when bending
Do not pass midline when going back up - stay in line with feet
Think of it as a side plank
Pushing into ladder sideways
8~ reps on each side
Side Over (Ladder Barrel)
Lateral Flex/Rotation - Intermediate
DESCRIPTION
Setup: Lying sideways to Ladder Barrel, pelvis resting on barrel, trunk on diagonal line, bottom leg straight, foot placed on lower rung of ladder, top hip externally rotated, top leg bent, foot dorsiflexed, heel placed on second rung from top, foot under top rung, hands behind head
MOVEMENT
Inhale: Arc trunk sideways, lowering trunk
Exhale: Straighten and lift trunk, return to start position
MUSCLE FOCUS
* Spinal lateral flexors
* Spinal flexors
* Spinal extensors
OBJECTIVES
* Spinal lateral flexor strength
* Spinal lateral flexor stretch
CUES
* Start and end with trunk and leg on diagonal line
* Maintain pressure on heel and avoid pulling with top foot under ladder
* Touch fingers loosely behind head
* Maintain co-contraction of abdominals and back extensors
* Imagine moving between two panes of glass
Swan Prep (Ladder Barrel)
Back Extension, Intermediate
DESCRIPTION
Setup: Lying prone on Ladder Barrel, pelvis resting on barrel, legs straight and together, hips externally rotated, feet dorsiflexed, heels together in V position under second rung from bottom, toes placed on bottom rung, hands behind head
hip bones should be on the top of the barrel
MOVEMENT
Inhale: Lift trunk to diagonal line
Exhale: Straighten arms overhead (slight v position)
Inhale: Bend arms, placing hands behind head
Exhale: Lower trunk, return to start position
MUSCLE FOCUS
* Spinal extensors
* Spinal flexors
* Shoulder flexors
OBJECTIVES
* Spinal extensor strength
* Trunk stabilization
CUES
* Keep head aligned with spine
* Touch fingers loosely behind head
* Maximize spinal articulation in both directions
* Create V position with arms when reaching overhead
Articulate through the top of your head
Don’t go beyond straight back in extension
Swan (Ladder Barrel)
Back Extension, Advanced
DESCRIPTION
Setup: Starting in Swan Prep position
MOVEMENT
Inhale: Lift trunk to diagonal line
Exhale: Straighten arms overhead
Inhale: Lift trunk up and over, simultaneously extending hips and bending legs
Exhale: Return to diagonal line, straightening legs
Inhale: Bend arms, placing hands behind head
Exhale: Lower trunk, return to start position
MUSCLE FOCUS
* Spinal extensors
* Hip extensors
* Shoulder flexors
OBJECTIVES
* Spinal extensor strength
* Hip extensor control
* Knee extensor control
* Shoulder flexor control
CUES
* Press thighs into barrel as knees bend, and hips and back extend
* Distribute extension through each vertebral joint
* Complete movement with shoulder flexion, head between arms
