Scissors

Question 1

Scissors: Purpose and benefits

Answer 1

Strengthens core and lumbar spine, stretch hamstrings

Question 2

Scissors: LAYER 1

Answer 2

• Double knee folds – inhale to prepare
• Exhale and lift one leg to Table Top
  Inhale, exhale, cue ‘ribs to hips’ (imprint) and float the other leg up
• Keep TVA engaged, knees/feet hip-width apart, toes softly pointed
• Inhale and hold
• Exhale and float the first leg back down
• Inhale, hold
• Exhale and float the second leg back down
• Repeat this 2-4 times on each leg, alternate lead leg

Question 3

Scissors: LAYER 2

Answer 3

• Lie in a supine set up position
• Maintain neutral and engage TVA
• Inhale to prepare
• Exhale and float one leg up to Table Top
• Inhale and hold
• Exhale, cuing ‘ribs to hips’ (imprint) and float the other leg to Table Top
• Inhale, exhale hinging at the hip to dip the toe to the floor
• Exhale and return the leg back up to Table Top
• Repeat other leg, alternating 4-6 times each leg
• Keeping a 90⁰ angle at the knee throughout

Question 4

Scissors: LAYER 3

Answer 4

• As per layer 2
• Inhale and exhale to lift the head and shoulders from the floor
• Inhale to hold
• Exhale and hinge at the hip to dip the toe to the floor
• Inhale and return to the start position
• Repeat 4-6 times each leg, alternating legs

Question 5

Scissors: FURTHER PROGRESSION

Answer 5

• As above, increasing the angle slightly at the knee
• Keep the head and shoulders lifted throughout the movement

Question 6

Scissors: Prime movers

Answer 6

Quadriceps, hip flexors, *neck flexors, *rectus abdominis

Question 7

Scissors: Stabilisers

Answer 7

TVA, lumbar multifidus, internal and external obliques, *rectus abdominis

Question 8

Scissors: Muscles stretched

Answer 8

Hip flexors, hamstrings

Question 9

Scissors: Joint action

Answer 9

Hip flexion and extension, spine flexion

Question 10

Scissors: Plane of movement

Answer 10

Sagittal

Question 11

Scissors: Teaching points

Answer 11

Keep pelvis stable
Keep TVA and PF engaged
Ensure legs pass half way
Keep legs extended
Ensure even rhythm to keep control

Question 12

Scissors: Watch out points

Answer 12

Head and neck alignment
Abs doming
Back arching
Passing legs too low, compromising back
Pulling the leg in too sharply

Question 13

Scissors: Imagery

Answer 13

Imagine scissoring legs in the air
Windscreen wiper legs

Question 14

Scissors: Progressions

Answer 14

Increase the reps

Increase the ROM

Focus on reaching further on the 2nd count rather like performing a dynamic stretch and pulsing motion

Aim to switch the legs in mid-air on the inhalation

Hold the ankle

Question 15

Scissors: Adaptations

Answer 15

Intermediate level

Keep the head down and flex the knees slightly
Change the legs at a higher point
If the head is down do not lower leg completely to the floor if neutral cannot be maintained
Imprint to be performed if pelvis and lumbar are unstable

Question 16

Scissors: Modifications

Answer 16

Cushion under head

Lumbar cushion