Week 3 Flashcards
Upper Body Mechanics and Gait
Is the Shoulder Girdle made for stability OR mobility?
Mobility
What happens in the spine and sacrum during Inhalation?
Upper cervical Extension
Lower Cervical Flexion
Thoracic kyphosis decreases
Sacrum Counter-nutation
Lumbar Lordosis deacreases
What happens in the scapula during Inhalation?
External Rotation
Abduction
Downward rotation
Posterior Tipping
What happens in the spine and sacrum during Exhalation?
Upper cervical flexion
Lower cervical extension
Thoracic kyphosis increases overall
Sacral Nutation
Lumbar lordosis increases
What happens in the scapula during Exhalation?
Internal Rotation
Adduction
Upward rotation
Anterior tipping
What are the main muscles involved in Downward Rotation of the Scapula?
Levator Scapulae (C3-Superior Medial Border of scapula)
Rhomboids (T2-5)
Pec Minor (Anterior T3-5)
Long Head of Triceps (lateral border of scapula)
What are the main muscles involved in Upward Rotation of the scapula?
Upper Traps (C7-Clavicle)
Low Traps (T6-12)
Serratus Anterior (T1-8)
What are the main muscles involved in Posterior Tipping & Depression of the scapula?
Low Traps (T6-12)
Lats (inferior angle of scapula)
What are the main muscles involved in External Rotation of the scapula?
Mid Traps (T1-5)
Rhomboids (T2-5)
Serratus Anterior (T1-8)
Subscapularis (T2-8)
What are the main muscles involved in Internal Rotation of the scapula?
Infraspinatus (T6-8)
Teres Minor (T6-8)
What are the main muscles involved in Anterior Tipping & Elevation of the scapula?
Upper Traps (C7-Clavicle)
Levator Scapulae (C3-Superior Medial Border of scapula)
Rhomboids (T2-5)
What are the main muscles involved in External Rotators of the Humerus?
Infraspinatus (T6-8)
Teres Minor (T6-8)
Posterior Deltoid (spine of scapula)
What are the main muscles involved in Internal Rotators of the Humerus?
Subscapularis (T2-8)
Lats (inferior angle of scapula & bicipital groove)
Teres Major (inferior angle of scapula)
Anterior Deltoid
What are the two respiratory movements of the ribs?
Pump Handle Movement & Bucket Handle Movement
What are the 4 Mediastinum cavities?
Superior, Anterior, Middle, and Posterior Mediastinum Cavities.
Which Mediastinum cavity is the biggest?
The Posterior Mediastinum
Which Mediastinum cavity is the smallest?
Anterior mediastinum
Upon inhalation, should the pump and bucket handle ribs expand at the same time or seperately?
Ideally speaking, the pump and bucket handle ribs should both expand upon inhalation at oughly the same time.
BUT some people may have a pump or bucket handle restriction that causes an uneven expansion
What is the Zone of Apposition?
The Zone of Apposition (ZOA) is the area of which the diaphragm sits within our ribcage.
Why is the Zone of Apposition necessary for proper respiration?
ZOA sets us up for proper expansion and contraction of our mediastinum cavities upon inhalation and exhalation.
When inhale we should be able to expand the front, back, and lateral side of our ribs. When we exhale we should feel the low ribs come down into ZOA.
Many people don’t have the ability to expand and contract their ribs properly. When this happens, people will expand and elevate their low ribs (bucket handle) to make space to breath into their belly instead. This will prevent them from finding proper ZOA upon exhalation and proper expansion of all 4 mediastinum cavities upon inhalation. The backside of the body will stay compressed and the front side will be expanded, resulting in a cyclical disfunction of the respiratory muscles.
Describe the Upper Anterior Ribcage Chamber and the main muscles associated with it.
Upper Anterior Ribcage = RIbs 2-7 (Pump Handle Ribs)
Pec Minor
Pec Major (Superior Fibers
Describe the Lower Anterior Ribcage Chamber and the main muscles associated with it.
Lower Anterior= Ribs 8-12 (Bucket Handle Ribs + Infrasternal Angle)
Pec Major (Inferior Fibers)
Inhalation is associated with what movements at the Ribcage?
Inhalation = Expansion, External Rotation & Abduction
Exhalation is associated with what movements at the Ribcage?
Exhalation = Compression, Internal Rotation, Adduction
Describe the Upper Posterior Ribcage Chamber and the main muscles associated with it.
Upper Posterior = T2-8
Mid/Upper Traps
Rhomboids
Levator Scaps
Describe the Lower Posterior Ribcage Chamber and the main muscles associated with it.
Lower = Below Scaps
Lats
Back Extensors
QLs
What is happening to the structures of the Upper body (on the Stance Leg Side) during Heel Strike & Foot Flat?
Sternum: Facing Stance
Scapula: Internal Rotation
Humerus: Internal Rotation
Anterior Ribcage: Compressing
Posterior Ribcage: Expanding
What is happening to the structures of the Upper body (on the Stance Leg Side) during Mid-Stance
Sternum: Neutral
- Still facing stance leg’s side
Scapula: Neutral
- Moving towards ER
Humerus: Neutral
- Moving towards ER
Anterior Ribcage: Compressed
- Beginning to expand
Posterior Ribcage: Expanded
- Beginning to compress
*Tip - Mid-Stance is the transition stance. We’re moving through neutral to get to the other side
When the arm is front of the body (during gait), is it associated with Internal or External Rotation?
External Rotation
When the arm is behind the body (during gait), is it associated with Internal or External Rotation?
Internal Rotation
What is happening to the structures of the Upper body (on the Stance Leg Side) during Mid-Stance
Sternum: Facing Opposite Side
Scapula: External Rotation, Upwardly Rotated
Humerus: External Rotation
Anterior Ribcage: Expanding
Posterior Ribcage: Compressing
What is happening at the Scapula and Humerus during 0-60° of Humeral flexion?
Scapula: IR (relative)
Downward Rotation (relative)
Humerus: ER
In terms of force and rotation, what does the torso turn TOWARD during the Gait Cycle and why?
Force Absorption + External Rotation
This allows for Posterior Expansion on the stance leg side
In terms of force and rotation, what does the torso turn AWAY FROM during the Gait Cycle and why?
Force Production + Internal Rotation
This allows for Anterior Expansion on the Swing Leg Side.
During 0-60° of Humeral Flexion, where will respiratory expansion be biased toward and why?
-Expansion will occur throughout entire Posterior Ribcage, but most potential for expansion at Lower Posterior (T8 +Below Scap)
-BC this is not a very concentric position of musculature yet
What is happening at the Scapula and Humerus during 60-120° of Humeral flexion?
Scap - ER + Upward Rotation
Humerus - ER
During 60-120° of Humeral Flexion, where will respiratory expansion be biased toward and why?
Air will be biased towards anterior expansion
-Because Muscles around scapula & posterior ribcage become more concentric, this makes it harder to get expansion laterally & posteriorly.
What is happening at the Scapula and Humerus during 120-180° of Humeral flexion?
Scapula: ER, Upward Rotation & Posterior Tipping
Humerus: ER
During 120-180° of Humeral Flexion, where will respiratory expansion be biased toward and why?
Expansion maximized at anterior ribcage at Bucket Handle ribs
-Progressive upward rotation causes need to keep scapula on ribcage
-Scapula posteriorly tips to remain on ribcage
-Pecs + lats become more eccentrically oriented
Describe the Shoulder Flexion Movement Arc
0-60° = Relative Scapular IR + Humeral ER
60-120° = Scapular ER/Upward Rotation + Humeral ER
120-180° = Scap ER/Upward Rotation/ Posterior Tilt + Humeral ER
What happens at the Scap and Humerus during Shoulder Extension?
Scap: IR + Downward Rotation
Humerus: IR
Expansion depends of sternum position
Where expansion biased during shoulder extension?
It depends on sternum position
Sternum Down = Posterior Expansion
Sternum Up = Anterior Expansion
Describe the Influence of a Single Arm Reach in terms of expansion.
Single Arm Reach = Turns sternum to the other side
-Posterior Expansion on side turning toward
-Anterior Expansion on side turning away from or reaching side
Main Areas of Expansion with a 0-60° reach?
- Posterior Lower (T8 & Below)
- Posterior Upper (T2-8)
Main Areas of Expansion with a 60-120° reach?
- Anterior Upper (Pump Handle)
- Contralateral Posterior Expansion (if single arm)
Main Areas of Expansion with a 120-180° reach?
- Anterior Lower (Bucket Handle)
- Anterior Upper (Pump Handle)
Influence of Gravity on expansion in a Supine Position?
Supine = Posterior + Lateral Expansion
-BC gravity biases Anterior Compression
Influence of Gravity on expansion in a Prone Position?
Prone = Anterior & Lateral Expansion
-BC gravity biases Posterior Compression
Influence of Gravity on expansion in a Sidelying Position?
Sidelying = Anterior & Posterior Expansion
Gravity biases Lateral Compression
Describe the Influence of Pronation on expansion?
Humerus IR
Scap IR
Increased Posterior Expansion
Describe the Influence of Supination on expansion?
Humeral ER
Scap ER
Increased Anterior Expansion
Describe the Hierachy of Expansion Variables
- Sternum Position
- Reach
- Gravity
Describe the snowball effect of a Disfunctional Breathing pattern
Short answer: The longer one goes without proper expansion, the more rigid their ribcage becomes
A rigid ribcage creates an inability to change shape, a lack of rotation, a screwed up gait pattern and scapulohumeral rhythm.
The ‘Give a Mouse a Cookie’ answer:
The longer one goes without proper expansion of our ribcage, the more rigid the ribcage becomes.
The more rigid the ribcage is, the less ability it has to change shape.
The less ability it has to change shape, the less ability it has to rotate (or dissociate the upper body from the lower body)
The less ability to rotate, the more messed up the gait pattern.
The more rigid the ribcage, the less ability to change shape when arm reaches overhead, which creates a compromised scapulohumeral rhythm
Benefits of Short Seated Breathing
Posterior Lower Expansion (Below Scaps)
Gets Diaphragm in an optimal positon to dome
If I want to expand my ribcage on the backside, how should I reach?
Reach low with pronation
If I wanted to expand my upper front ribcage, how should I reach
Between 60-120 with Supination
Benefits of Supine Chest Opener
Anterior Upper & Lowe Expansion
Releases overactive anterior neck
Benefits Doorframe Lat Inhibition
Anterior Lower Expansion (Below ISA and Bucket Handle)
Posterior Lower Expansion (below scaps)
Benefits of All Four Breathing( with elevated hand)
Anterior Upper Expansion (lower side)
Posterior Expansion (upper side)
Where would air expand the ribcage primarily in a:
45 degree bilateral pronated hand reach?
Posterior Lower (below scaps)
The Why:
There isn’t a lot of tension in that area (posteriorly) because there’s not a lot of scapular movement in the 0-60 range.
Where would air expand the ribcage primarily in a 90 degree right arm, pronated hand reach? Why?
Right Upper Anterior (Pump Handle Ribs)
& Left Posterior Upper:
The Why:
The ribcage shape change to turn left will occur when you reach one arm straight ahead (90 degrees). This requires posterior expansion on the side you’re turning towards and anterior on the side you’re reaching away from.
Where would air expand the ribcage primarily in a 130 degree bilateral supinated hand reach? Why?
Lower Anterior (ISA & Bucket Handle Ribs):
The Why:
Anything above 120 degrees has a lot of concentric orientation of musculature on the posterior ribcage, but also, high reaches elevate the ribcage (especially the bucket handle ribs). This allows for more potential expansion at that area. Finally, the supination of the hands biases ER of the scap which further restricts posterior expansion and thereby increases anterior expansion.
Where would air primarily expand the ribcage if you reached at 45 degrees with your left hand, but also turned your sternum to the left as well?
Left Upper Posterior (T2-8)
The Why:
A left hand reach at 45 degrees is going to create some protraction and movement away from the spine. Also, turning the sternum to that side will further create more separation between the scapula and the spine.
You are working with a client who has a posteriorly compressed ribcage bilaterally at T2-8. Provide two exercises to help restore a more neutral ribcage position.
Short Seated Breathing with a small step to reduce angle of reach relative to trunk and bias more of a 60 degree or less reach
Hooklying Bridge with Low Reach
Answer not restricted to these two above, just two examples
What muscles would you want to target to improve the position of a “winged” shoulder blade that is stuck in a position of internal rotation and upward rotation?
Serratus Anterior, Rhomboids, Long Head of Triceps, Lower Trap
The Why:
Serratus Anterior: Important for maintaining congruency of scapula to ribcage via its role in scapular ER
Rhomboids: Involved in both downward rotation and ER of scapula
Long Head of Triceps: Helps create downward rotation of scapula
Lower Trap: Helps control posterior tipping, but also help maintain congruency of scapula on ribcage when moving through upward rotation
If you wanted to reduce stress/tension off of a client’s upper trap and neck on the left side (posterior T2-8 compression), what could be two exercises to help with that?
- All Four Breathing with Left Hand Elevated:
Creates left sternum turn and will thereby create more separation between the left spine and scapula, increasing posterior expansion in that area.
2.Short Seated Breathing with a further right arm reach + small step to reduce angle of reach relative to trunk and bias more of a 60 degree or less reach
Answer not restricted to these options :)
If a Powerlifting client has 90 degrees of shoulder flexion but still demands he has some sort of incline press in his program, what might be your plan of action?
Step 1: Identify their limitations in relative motions based off of the assessments
Step 2: Pick 1-2 drills that give them more space for increased shoulder flexion and scapulohumeral rhythm
Step 3: Give them a variation of an incline press that limits risk of them moving through too much orientation and maximizes relative motion (i.e. landmine press)
