Spinal Articulation Flashcards
Rolling Like a Ball
Fundamental
Set Up: Sitting in balanced position, body in ball shape, legs bent, hands on shins (close to ankles), feet off Mat
Inhale : Roll back
Exhale : Roll forward. Return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Elbow Flexors
Objectives
Trunk stabilization
Shoulder stabilization
Elbow flexors control
Cues
- Maintain fluid movement
- Keep ball shape consistent
- Keep head aligned with spine
- Keep pulling legs toward chest and heels toward sit bones
Spine Stretch
Fundamental
Set Up: Sitting upright, legs straight, feet dorsiflexed, shoulder width apart, arms straight and reaching forward, parallel to Mat, palms facing each other
Inhale : Prepare
Exhale : Roll down & forward trough spine
Inhale : Prepare
Exhale : Roll up trough spine. Return to start position
Muscle Focus
Hip Extensors
Spinal Flexors
Spinal Extensors
Objectives
Hip extensors stretch
Spinal articulation
Trunk stabilization
Cues • Keep toes facing ceiling throughout
• Maintain scapular stabilization
• Articulate spine as if rolling down and up a wall
• Following roll down tip pelvis forward, prior to roll up return pelvis to upright position
Seal Puppy
Intermediate
Set Up: Sitting in balanced position with body in ball shape, legs bent, arms wrapped under legs, feet plantarflexed, palms on top of feet
Inhale : Roll back, clap feet together 3 times
Exhale : Roll up, return to start position, clap feet together 3 times
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Adductors
Objectives
Trunk stabilization
Hip joint flexibility
Cues
- Keep eyes forward
- Maintain scapular stabilization
- Maintain consistent curve of spine
- Roll onto shoulders, avoid rolling onto neck
Roll Over
Intermediate
Set Up: Lying supine, arms by sides of body, legs straight and together, on diagonal line (approximately 60 °),
feet plantarflexed
Inhale : Lift legs perpendicular to mat
Exhale : Roll over, legs // to mat
Inhale : Dorsiflex feet, separate legs shoulder width appart, lower feet toward mat
Exhale : Roll down to pelvis, plantarflex feet, lower legs to diagonal line, bringing them together. Return to start position
Muscle Focus
Spinal Flexors
Hip Flexors
Hip Extensors
Objectives
Spinal articulation
Hip extensors stretch
Cues
- Use spinal flexion for roll over
- Maintain 90 degree angle in hip joint during roll over
- Keep thighs close to chest when rolling back down
- Plantarflex feet when legs are perpendicular to Mat following roll down
Open Leg Rocker
Intermediate
Set Up: Sitting in balanced position, back flat, one hand holding each leg (close to ankles), legs shoulder width apart, arms straight, feet plantarflexed
Inhale : Round back, roll back
Exhale : Roll up, straighten back, return to start position
Muscle Focus
Spinal Flexors
SpinalExtensors
Objectives
Trunk stabilization
Spinal extensors control
Spinal articulation
Cues
- Keep arms straight
- Initiate roll back with flexion of lumbar spine
- Utilize spinal flexors to initiate movement
- Utilize spinal extensors to complete movement
- Maintain scapular stabilization
Control Balance
Advanced
Set Up: Starting in Roll Over position, feet dorsiflexed and anchored on Mat, arms straight and overhead, hands holding feet (or calves)
Exhale : Lift one leg toward ceiling ( 2 pulses)
Inhale : Switch legs
Exhale : Lift other leg toward ceiling ( 2 pulses)
Inhale : Switch legs
Muscle Focus
Hip Extensors
Spinal Flexors
Objectives
Hip extensors control
Trunk stabilization
Cues
- Keep weight on shoulder girdle
- Minimize weight on cervical spine
- Switch legs simultaneously
- Maintain pelvic stabilization as legs change
Jackknife
Advanced
Set Up: Starting in Roll Over position
Inhale : Lift legs perpendicular to mat
Exhale : Roll over
Inhale : Lower legs, lift legs toward ceiling
Exhale : Roll down, return to start position
Muscle Focus
Spinal Flexors
Hip Extensors
Spinal Extensors
Shouler Extensors
Objectives
Spinal articulation
Hip extensors control
Spinal extensors control
Shoulder extensor control
Cues
- Touch feet to Mat (as close as possible) prior to lifting
- Create vertical line (as close as possible) with body when legs lift to ceiling
- Utilize hip, back and shoulder extensors to achieve vertical line
- Roll down with feet opposite face
Push-Up
Advanced
Set Up: Starting in Front Support postion
Inhale : Roll down, lift legs
Exhale : Straighten arms (repeat), lift pelvis upward, walk hands toward feet, transfer weight to feet, roll up
Inhale : Pause
Exhale : Roll down, walk hands forward, return to start position
Muscle Focus
Elbow Extensors
Scapula Stabilizers
Spinal Flexors
Objectives
Elbow extensors strength
Scapular stabilization
Trunk stabilization
Cues
- Keep elbows close to sides of body when bending
- Maintain scapular stabilization
- Maintain pelvic lumbar stabilization, bias toward posterior tilt of pelvis
Boomerang
Advanced
Set Up: Sitting with legs straight and crossed, trunk over legs,
arms straight and reaching forward
Inhale : Roll down, lift legs
Exhale : Roll over
Inhale :Switch legs
Exhale : Roll up into Teaser 1 , legs crossed
Inhale :Circle arms around & interlace fingers behind back
Exhale : Lower legs, reach trunk over legs, circles arms around & forward, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Hip Flexors
Objectives
Spinal flexors strenth
Spinal extensors strength
Hip flexors control
Cues
- Keep movement fluid
- Maximize stretch for shoulders and chest
- Create Boomerang position (BASI Rock) in Chest Lift position, legs lifted
Crab
Advanced
Set Up: Sitting in balanced position, trunk in C curve position, legs bent ankles crossed, feet plantarflexed, arms
reaching around legs, hands holding feet, thumbs
underfoot, fingers on top
Exhale : Roll back
Inhale :Straighten legs, swith legs, bend knees
Exhale : Roll forward over legs, place hands on mat, transfer waight toward head
Inhale : Sit back on sit bones, return to start position
Muscle Focus
Spinal Flexors
Spinal Extensors
Elbow Extensors
Objectives
Trunk Stabilization
Lower back stretch
Neck stretch
Cues
- Maximize spinal flexion in lumbar spine
- Maintain consistent C curve position
- Push hands into Mat when rolling over legs
- Transfer weight cautiously onto head
