Upper Body Exercise Flashcards
_____ develop in mm that tend to tightness
Tears and ruptures
____ develop in mm that tend to be weak and inhibited
Trigger points, pain and tendonitis
Facilitated Hypertonic Postural MM in Upper Crossed Syndrome (8)
- Levator scapulae
- Upper trapezius
- Sternocleidomastoid
- Pectorals
- Scalenes
- Latissimus dorsi
- Subscapularis
- Flexors of the upper extremity
Inhibited, Hypotonic and Weak Dynamic MM in Upper Crossed Syndrome (8)
- Middle and lower trapezius.
- Serratus anterior.
- Rhomboids.
- Supraspinatus.
- Infraspinatus.
- Deltoid.
- Deep neck flexors.
- Extensors of the upper extremity.
Upper Crossed Syndrome Posture Results (5)
- Forward head posture.
- Straightening of the lower cervical lordosis.
- Extension of the upper cervical spine.
- Increased kyphosis of the cervico-thoracic junction.
- Internal rotation of the shoulder girdles.
Upper Trapezius and SCM stretch/ME
- This can be a manual stretch or a muscle energy technique.
- MET is performed by holding the head like a football and taking it to the feather edge of rotation toward and sidebending away from the shoulder.
- Hold the first rib and clavicle down during the MET maneuver.
PEC Major and Minor manual/passive stretch: Supine and prone
Supine:
- Pt at edge of table
- Abduct arm to 90 degrees then gently push arm down to stretch mm
- monitor/stabilize joint with other hand over the pec muscles
Prone:
- stabilize rotator cuff/scapula with one hand
- with other hand abduct pt arm to 90 deg and then move pts arm up towards the ceiling
Pec Major and Minor Wall stretch
- Start by facing the wall with arm outstretched
- Turn body away from arm/wall until feet are parallel with wall
- Hold a comfortable stretch for 30 seconds
Latissimus Dorsi Manual/Passive Stretch
- Pit is supine with knees bent
- Stand at head of table and passively extend the pts arms over the edge of the head of the table
Latissimus Dorsi Prayer pose stretch
- begin kneeling with elbows flexed and on a flat surface
- lean back onto heels
- for a greater stretch place elbows/arms on the floor
Lower Trapezius strengthening
- Sit with pelvis in neutral
- Contract lower traps
- If weak, strengthen by holding arms with elbows at your side, palms up.
- Contract lower traps.
- Pull Theraband taut by moving fists away.
- Maintain contraction while releasing tension on the Theraband.
- Repeat 5 more times.
Cervical flexion test supine
- Inhibition of the deep neck flexors (longus colli).
- Substitution by the sternocleidomastoid and scalene muscles
Longus colli Retraining - supine
- Pt Hold SCMs at the clavicles to ensure that they do not fire during this exercise. (physician can monitor SCM at the mastoid processes)
- Tuck chin to throat as far as possible.
- Hold for 10 seconds and repeat 3-5 times. Work up to holding tuck for 30 seconds.
Sit backs for abdominals
- Performed in three stages, arms in front, arms crossed, and hands behind neck with and without feet flat on table.
- Strengthens transversus abdominus in subconscious mode.
- Strengthens abdominals in a lengthened position.
