Spinal Articulation Flashcards
Monkey
Fundamental
Set Up: Lying supine, arms straight and shoulder width apart
, hands holding PTBar, legs bent, toes placed on PTBar,
feet hip width apart and plantarflexed
Resistance: medium
Exhale: Roll up, simultaneously straighten legs
Inhale: Dorsiflex and plantarflex feet
Exhale: Roll down, simultaneously bend legs, return to start
position
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip extensors
• Ankle-foot plantarflexors
OBJECTIVES • Spinal flexor control
• Spinal extensor control
• Hip extensor and ankle-foot plantarflexor stretch
CUES • Initiate movement with abdominals
• Maintain plantarflexion while rolling up and down
• Engage back extensors in pike position
• Maintain scapular stabilization
Tower Prep
Fundamental
Set Up Lying supine, arms straight and overhead, hands holding poles (close to Mat), legs straight and hip width apart, toes placed on PTBar and plantarflexed
Resistance: medium
Exhale: Roll up onto shoulder girdle, simultaneously bend
legs and extend hips
Inhale: Pause
Exhale: Roll down, simutaneously straighten legs
Inhale: Dorsiflex and plantarflex feet
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip extensors
OBJECTIVES • Spinal articulation
• Hip extensor control and stretch
• Ankle-foot plantarflexor control and stretch
CUES • Keep arms straight and maintain scapular stabilization
• Initiate movement with abdominals
• Maintain hip extensor engagement when rolling up and down
Tower
Advanced
Set Up: Lying supine, arms straight and overhead, hands holding poles (close to Mat), legs straight and hip width apart, toes placed on PTBar and plantarflexed
Resistance: medium
Exhale: Roll up onto shoulder girdle
Inhale: Bend and straighten legs
Exhale: Roll down, return to start position
Inhale: Dorsiflex feet, plantarflex feet
MUSCLE FOCUS • Spinal flexors
• Spinal extensors
• Hip extensors
OBJECTIVES • Spinal articulation
• Hip extensor control and stretch
• Ankle-foot plantarflexor control and stretch
CUES • Keep arms straight and maintain scapular stabilization
• Initiate movement with abdominals
• Anchor sacrum on Mat (as close as possible) in start position
