Spinal Articulation Flashcards
Bottom Lift
Fundamental
- *Set Up:** Lying supine in neutral spine position, legs parallel, hips width apart, toes placed on footbar, knees bent, arms by sides, headrest down
- Resistance: medium*
- *Exhale**: Roll spine up
- *Inhale**: Pause
- *Exhale**: Roll spine down
- *Inhale**: Pause
MUSCLE FOCUS • Spinal flexors
• Hip extensors
OBJECTIVES • Spinal articulation
• Hip extensor control
CUES • Foot position is same as Parallel Toes in Footwork
• Keep heels still, adductors engaged and legs parallel
• Minimize movement of carriage when rolling spine up and down
• Articulate through each vertebra as spine rolls up and down
Bottom Lift with Extension
Intermediate
Set Up: Starting in Bottom Lift position
Resistance: medium
Exhale: Roll spine up
Inhale: Pause
Exhale: Straighten legs (not completely)
Inhale: Bend legs
Repeat extensions 5-10 times
Final Exhale: Roll spine down, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip extensors
• Knee extensors
OBJECTIVES • Spinal articulation
• Hip extensor control
• Knee extensor control
CUES • Foot position is same as Parallel Toes in Footwork
• Keep heels still, adductors engaged and legs parallel
• Do not straighten knees completely
• Keep pelvis lifted during extensions
Short Spine
Intermediate
Set Up: Starting in Frog Extended position, headrest down
Resistance: light to medium
Exhale: Straigthen legs, plantarflex feet
Inhale: Bring legs overhead keeping pelvis stable (as much as
possible)
Exhale: Roll up onto shoulders Inhale: Bend knees to Frog position
Exhale: Articulate spine down, keep feet over eyes
Inhale: Dorsiflex feet, roll sacrum down to mat, move legs forward, return to start position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip extensors
OBJECTIVES • Spinal articulation
• Spinal extensor control
• Hip extensor stretch
CUES • Bring carriage all the way to stopper before rolling up
• Keep tension in straps when rolling up onto shoulders
• Keep thighs parallel to floor and back extensors engaged
when in overhead Frog position
Long Spine
Intermediate
Set Up: Lying supine in neutral spine position, hips externally
rotated, legs straight on diagonal line (45 to 60°), feet in straps, plantarflexed, headrest down
Resistance: light to medium
Inhale: Lift legs perpendicular to floor
Exhale: Roll up onto shoulder girdle
Inhale: Open legs shoulder width apart
Exhale: Roll down to sacrum, lower and close legs, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip extensors
• Spinal extensors
OBJECTIVES • Spinal articulation
• Hip extensor control
CUES • Use hamstrings concentrically rolling up, eccentrically roll down
• Anchor pelvis prior to roll up and following roll down
• Keep carriage still during roll up and roll down p
Semi-Circle
Intermediate
Set Up: Resting on shoulder girdle, arms overhead, hands placed
against shoulder rests, toes placed on footbar, feet in V position, pelvis lifted
Resistance: light to medium
Exhale: Roll down
Inhale: Straighten legs (not completely)
Exhale: Roll up
Inhale: Bend legs, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip extensors
• Elbow extensors
OBJECTIVES • Spinal articulation
• Hip extensor control
• Pelvic lumbar stabilization
CUES • Keep hip adductors engaged
• Keep heels stable and squeezing together
• Minimize movement of carriage when rolling down and up
• Articulate through each vertebra when rolling down and up
Semi-Circle Reverse
Intermediate
- *Set Up**: Starting in Semi-Circle position (page 22)
- Resistance: light to medium*
- *Inhale**: Straighten legs (not completely)
- *Exhale**: Roll down
- *Inhale**: Bend legs
- *Exhale**: Roll up, return to start position
MUSCLE FOCUS • Spinal flexors
• Hip extensors
• Elbow extensors
OBJECTIVES • Spinal articulation
• Hip extensor control
• Pelvic lumbar stabilization
CUES • Keep hip adductors engaged
• Keep heels stable and squeezing together
• Minimize movement of carriage when rolling down and up
• Articulate through each vertebra when rolling down and up
