Exercise Cues Flashcards

Question

Back Support

Answer 1

Create straight diagonal line when pelvis is lifted Hinge at hip joint when lifting and lowering pelvis Move trunk as one unit If there is discomfort in wrists, face fingers out to sides or make fists - Shoulders are stacked over wrists when you lift - Ears away from shoulders

Answer 2

Keep eyes forward Maintain scapular stabilization Maintain consistent curve of spine Roll onto shoulders, avoid rolling onto neck - Start 1st clap just before you get to top of roll - "Clap, 2 3" - Feet clapping comes from thighs, not the knees - thighs move. - Knees drawn in towards midline, not wide - Good mobility exercise for hip joints

Answer 3

Pull gently on leg during pulses Maintain stability of trunk and pelvis as legs change Anchor bottom leg on Mat and keep stable (no pulses) Maintain consistent height of trunk - Maintain neutral pelvis - Don't let hip tilt up - reach bottom leg down and away. - Keep chest height / abs engaged throughout - stable.

Answer 4

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 Point feet when legs are perpendicular to Mat following roll down - Hips lift towards ceiling when rolled back - do not sink into spine/torso - Arms pushing down into mat - Keep legs long on roll down - think of maintaining hamstring stretch

Answer 5

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 - Legs pushing into hands, arms pulling against legs. - Shoulder blades back and down - Start position - Gaze between feet - Start to roll - Gaze between knees / shins - Roll onto shoulders - Gaze below knees, on thighs - Come back up to V - Gaze between feet

Answer 6

Squeeze hip adductors - keep them engaged Maintain 90 degree angle in knee of moving leg Maintain hip extension with supporting leg Keep pelvis lifted, level, and stable Keep arms pressing into Mat - prevent shoulders crunching - Keep knees at 90 degree angle - Keep pelvis lifted & square- don't let hips drop.

Answer 7

Maintain neutral pelvis (as close as possible) Maintain stable trunk Avoid sinking into supporting shoulder and rib cage Keep head aligned with spine - Movement doesn't have to be big - try not to swing / exaggerate. - Swing Leg only as much as can without losing pelvis position. - Keep elbows wide - Sternum will lift forward and back slightly but keep hips/pelvis still - stabilize

Answer 8

Maintain scapular stabilization Elbows fall to Mat when hands are resting on back Keep legs lifted off Mat - Don't lift head to high when extending back - keep eyes on mat diagonally infront of you - Push pubic bones into mat when lifting chest/extending back Once introduce breath: "Exhale pulse 2,3" "Inhale extend"

Answer 9

Maintain scapular stabilization Maintain trunk stabilization Focus on cross-pattern coordination of arms and legs Keep head aligned with spine - Moving from ball and socket joints in hip and shoulder. - Arms and legs straight and long

Answer 10

Reach toes toward ceiling Keep head aligned with spine Extend hips, knees and back simultaneously Maintain scapular stabilization - Squeeze adductors to stop legs widening - keep legs hip width apart. - Keep abs pulled in / engaged - Shoulders neutral, make sure they are not pinching together

Answer 11

Keep body in straight diagonal line Keep pelvis in neutral position or slight posterior tilt Maintain scapular stabilization Focus on hip disassociation when lifting and lowering leg - Keep hips still - don't lift or lower the hips. - Pelvis stable - no rocking - Head in line with spine. Gaze down and forward. - Shoulders stay neutral, don't hunch / sink

Answer 12

Keep spinal extensors engaged Keep head aligned with spine Focus on hip disassociation when lifting and lowering leg Keep body in straight diagonal line - Only lift as far as hip allows whilst keeping pelvis stable - Weight pushing into hands * This exercise can be difficult for someone with hyper extended knees - make sure they are proficient in back extension first.

Answer 13

Engage spinal extensors to complete movement Articulate through spine when rolling down and up Initiate roll down and roll up with lumbar flexion Keep arms parallel to Mat - Keep legs TT, shins parallel to floor - Doesn't have to be a big movement. - Shoulders relaxed and down, don't hunch

Answer 14

Support head with hands Maintain stability of trunk and pelvis as legs change Anchor bottom leg on Mat and keep stable (no pulses) Maintain consistent height of trunk - Legs strong and straight - Keep hips on floor - Anchor pelvis in neutral - no rocking - Control the pulses - think of the hip joint pulsing rather than the foot. - Keep head & neck aligned - weight of head in hands - Flex armpits forward a little to activate

Answer 15

Maximize rotation while avoiding lateral flexion Maintain stability of trunk and pelvis as legs change Anchor bottom leg on Mat and keep stable (no pulses) Maintain consistent height of trunk - Legs strong and straight - Rotation same as before - no flexion, just spine rotation - Gaze is just to side of thigh - Maintain elbow position, don't round or hunch in

Answer 16

Stretch front of straight leg during lowering phase Stretch back of straight leg during lifting phase Maintain consistent height of pelvis Bias toward posterior tilt of pelvis Keep pelvis level - Move from hip joint. - Toes pointed on way down - Toes flexed on way up - Bottom floot planted firmly into mat - all 10 toes

Answer 17

Keep weight on shoulder girdle Minimize weight on cervical spine Switch legs simultaneously Maintain pelvic stabilization as legs change - Pulse upwards to ceiling - Ok if legs are slightly bent - Lock pelvis in place - no movement as change legs - Keep nose to ceiling, and neck neutral. Don't turn head to side at all

Answer 18

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 - When luegs up to celing, weight is distributed between shoulders and neck - Don't hunch the neck

Answer 19

Move pelvis and legs as one unit Keep legs together Initiate movement with spinal rotators Maintain pelvic lumbar stabilization (bend knees if necessary) - Lift tall in spine - Light pressure on hands, weight is on sit bones (should be able to take hands off mat if needed to) - Move hands further away from body if needed - Making semi circle shape with legs (similar to corckscrew, but all reps same side before changing direction)

Answer 20

Maintain neutral pelvis (as close as possible) Maintain stable trunk Avoid sinking into supporting shoulder and rib cage Keep head aligned with spine - Hips stay stacked in straight line

Answer 21

Keep legs together and weight on the front foot Keep bottom/ back foot pointed & resting on Mat Maximize use of lateral flexors and minimize use of legs - Use core/obliques to lift hips up, not the legs. - Front foot on sole of foot. - When lift hips up, keep abs drawn in, don't splay / push hips forward

Answer 22

Maintain abdominal engagement throughout Lift trunk as high as possible prior to lifting forearms and straightening arms Keep elbows close to sides of body Maintain scapular stabilization - On way down, keep chest up as long as possible before lowering elbows and chest down

Answer 23

Keep legs at consistent angle Articulate through spine when rolling down and up Keep arms at shoulder height prior to reaching overhead following roll down and roll up

Answer 24

Keep elbows wide Avoid pulling on neck when rolling up Hinge trunk back to diagonal line prior to rolling - Fingers interlaced behind head all way through - Once find C cuve on way up, keep it and move from the hip joint hinge. Bending knees on way up won't help like it does in Roll up. But - if you need to bend knees in roll up, then bend them in Neck pull (This exercise is harder if have long torso or shorter legs)

Answer 25

Maintain pelvic lumbar stabilization Pass through the perpendicular position following each repetition Create even V when legs are in Scissors position - Keep abs switched on - Keep legs straight while switching If long torso/short arms - can roll mat underneath elbows

Answer 26

Maintain pelvic lumbar stabilization Create even V when legs are in Scissors position Avoid externally rotating hip when bending back knee Touch Mat with foot of bent leg in both directions (as close as possible) - Very challenging to tip leg down in the reverse - EXHALE R & L - INHALE R & L To come out: Legs together straight up, 90degrees. Take straight legs overhead, release arms to mat by sides. Roll down, back to mat, legs to ceiling. Then bend knees to TT and lower 1 leg at time to mat.

Answer 27

Move pelvis and legs as one unit Initiate movement with spinal rotators Keep shoulders stable - back and down, pressed into mat Maintain pelvic lumbar stabilization Imagine drawing a large circle with feet around body - Butt / sit bones stay parallel to floor, they don't rotate. When move legs to side, keep butt parallel to floor

Answer 28

Initiate rock forward with hip extensor activation Keep head aligned with spine Keep scapulae open and chest wide Maintain consistent shape of body throughout - Legs stay close but not touching - Feet and crown of head pushing up to ceiling - Less of a swing, more a teeter - controlled. It is not about momentum

Answer 29

Maintain stable trunk throughout Keep shoulders relaxed Keep movement of legs controlled - Arms as high as you can for your own shoulder range - Armpits closed, don't roll them out - Height of the legs npot important, low legs are fine - Lift / lower from wherever you can ensuring you can maintain a straight still spine - If knees need to bend to keep spine straight - this is fine. Just lift/lower with knees bent - maintaining spine position and knee angle

Answer 30

Lower legs to slightly above Mat Articulate through spine when rolling down and rolling up Keep arms at shoulder height prior to reaching overhead following roll down and roll up - Lower only as low as you can without your back arching

Answer 31

Maintain pelvic lumbar stabilization Move legs and pelvis as one unit Move arms, trunk and head as one unit - Movement to sides doesnt have to be big, keep small and controlled - Sit bones stay on the mat all the way through. - Ensure rotating through torso

Answer 32

Keep legs together and weight on foot of top leg Create pyramid shape when lifting pelvis toward ceiling Maximize use of lateral flexors and minimize use of legs Reach arm back maximizing spinal rotation - No weight on leg that is behind - When rotate under, back leg toe points - still no weight in it, just resting on mat - When lower back down, don't go all way to mat, hover slightly above mat - Lift pelvis / pike hips up as you rotate trunk and reach arm under

Answer 33

Keep elbows close to sides of body when bending Maintain scapular stabilization Maintain pelvic lumbar stabilization, bias toward posterior tilt of pelvis - Tricep push up, elbows tucked in - Think elbows moving back towards hip bones, without moving shoulders - Only lower as far as you can still maintain scapula/ shoulder blade stability (Keep shoulder blades apart - don't pinch them) - Shorter range is better than going into shouders / losing stability in scapula - Slight posterior tilt of pelvis in plank if need to get a straight line - If have shoulder issues, only make small push ups, don't lower all way to 90 degrees.

Answer 34

Maintain consistent arc shape Engage abdominals throughout Maximize fluidity of movement - Keep legs straight when lifting, don't bend - think long

Answer 35

Maintain consistent arc shape Engage abdominals throughout Maximize fluidity of movement - Hands only come to forehead on 1st one, on subsequent dives arms stay straight overhead, by ears, moving up and down in line with shoulders as you dive/ rock up and down - Small movement is fine, doesn 't have to be huge to start

Answer 36

Keep movement fluid Maximize stretch for shoulders and chest Create Boomerang position (BASI Rock) in Chest Lift position, legs lifted - Keep shoulders neutral,leep arms low when interlaced behind if need to - Keep head above arms when reaching forward in seated position

Answer 37

Maximize spinal flexion in lumbar spine Maintain consistent C curve position Push hands into Mat when rolling over legs Transfer weight cautiously onto head - keeping some weight over legs (don't roll all way on top of head) - Think about 'roll like a ball when roll back - When rolling forward over knees, push fists onto mat to help you roll over the legs - Only light pressure on head, scoop abs up to ceiling while rolled forward on head

Answer 38

Keep knee slightly bent Keep pelvis stable as leg moves up and down Keep leg and foot relaxed, toes directed toward Mat - Keep hips stacked - Waist lifted slightly- just enough to ensure not sunk into mat

Answer 39

Keep pelvis stable as leg moves forward and back, up and down Keep knee slightly bent Keep leg and foot relaxed, toes directed toward Mat Keep movement hip height and higher

Answer 40

Keep pelvis stable as leg moves down and up Keep knee slightly bent Make movement small Keep leg and foot relaxed, toes directed toward Mat Keep movement hip height and lower

Answer 41

Keep pelvis perpendicular to Mat Maintain neutral spine position throughout Keep bent leg stable, knee reaching toward ceiling Avoid resting leg on Mat between repetitions (Option to hold on to bent ankle with bent arm if you can reach)

Answer 42

Focus on hip disassociation Maintain pelvic stabilization with emphasis on avoiding anterior tilt and rotation of pelvis Reach toes to ceiling Maintain consistent 90 degree angle in knee of moving leg - Only Lift as high as can without moving the pelvis (this mat not be very high) - Push shoulders away from mat, don't sink down - Abs strong, pelvis neutral, hips square - no shifting from side to side when leg moving - Only leg moving -gliding back and down

Answer 43

Focus on hip disassociation Maintain pelvic stabilization with emphasis on avoiding lateral tilt and rotation of pelvis Minimize shifting of weight Keep shoulders aligned over wrists Maintain consistent 90 degree angle in knee of moving leg - Think 'OUT' not up. - Keep shin parallel to floor

Answer 44

Focus on hip disassociation Maintain pelvic stabilization with emphasis on avoiding anterior tilt and rotation of pelvis Keep leg elongated - Keep weight stable in the middle, dont' shift it to side

Answer 45

Maintain pelvic lumbar stabilization Keep head aligned with spine when lifting into spinal flexion Maintain tension in both circles, increase tension when lifting MODIFCATION - If struggling with neck, can remove the circle from the arms

Answer 46

Maintain upright trunk Maintain scapular stabilization Maintain tension in circle, increase tension when pressing arms together

Answer 47

Maintain upright trunk Maintain scapular stabilization Maintain tension in circle, increase tension when pressing arms together Keep arms straight

Answer 48

Maintain upright trunk Maintain scapular stabilization Maintain tension in circle Lift arms as high as ?exibility of shoulders allow Keep arms straight - Ideally arms upright, circle like a halo overhead, however if cannot do this with straight arms, bend arms slightly and lower them a little - Only lift arms as high as can without compromising form

Answer 49

Maintain scapular stabilization Keep elbow slightly bent and facing outward Maintain tension in circle, increase tension when pressing arm Maintain slight internal rotation of shoulder

Answer 50

Press straight down, not at an angle Press with palm of hand, not with ?ngers Find comfortable position to rest Magic Circle on shoulder Maintain tension in circle, increase tension when bending arm

Answer 51

Maintain trunk stabilization Maintain tension in circle, increase tension when pressing legs - Arms down infront of edge of bench/chair, lightly pressing against bench/ chair to assist posture

Answer 52

Maintain trunk stabilization Maintain tension in circle, increase tension when pressing legs together

Answer 53

Maximize engagement of intrinsic muscles of foot Maintain trunk stabilization Maintain tension in circle, increase tension when pressing together Keep shins parallel as legs press together (feet move towards each other) - Legs move together If painful on bone, make sure circle in right place, if it is then put a towel under circle pad for extra padding

Answer 54

Maintain neutral pelvis Keep shoulders and neck relaxed Maintain tension in circle, increase tension when pressing legs together - Can do small fast pulses to make it harder or slow the pulses down to make it a little easier - Numberof reps depend on speed of squeezes. Faster squeezes = more reps

Answer 55

Keep shins parallel to each other and to Mat Keep thighs perpendicular to Mat (as close as possible) Maintain pelvic lumbar stabilization - neutral Maintain tension in circle, increase tension when pressing legs together - Slow squeezes of circle - Knees and feet stay parallel to each other as you squeeze - If lower back is arching, can bring knees in a little towards chest, or can scoop taill bone up a littel.

Answer 56

Keep legs at consistent height Maintain pelvic lumbar stabilization Maintain tension in circle, increase tension when pressing legs together - Try not to spin the wheel / turn heels in as you squeeze the legs - Keep legs long and straight, parallel to each other - Lift legs higher is needed to protect lower back - Release tension in neck and shoulders

Answer 57

Reach feet toward ceiling Keep hips extended Maintain abdominal support to avoid pressure on lower back Maintain tension in circle, increase tension when pressing legs together - Knees lifting but not so much that the back arches - Move knees and feet at same time, keeping them parallel to each other

Answer 58

Keep legs straight Keep hips extended Maintain abdominal support to avoid pressure on lower back Maintain tension in circle, increase tension when pressing legs together - Maintain thighs lifted off mat throughout

Answer 59

Keep legs together Keep bent knee lifted throughout Maintain abdominal support to avoid pressure on lower back Maintain tension in circle, increase tension when pressing legs together - Keep toes pointed (to cold circle in place) - Try to keep heel towards sit bones, don't let them turn inwards - Keep the abs scooped in, pubic bone down to keep the butt down and protect the pelvis area

Answer 60

Keep legs together (as close as possible) Move arms and trunk as one unit Keep head between arms Keep legs on Mat Maintain tension in circle - Lift from crown of head, keeping neck in alignment - Try to focus on thoracic (mid) spine rather than the lumbar (lower back) - Abs scooped in

Answer 61

Keep legs together (as close as possible) Move arms and trunk as one unit Keep legs on Mat Maintain tension in circle - Lift from crown of head, keeping neck in alignment - Try to focus on thoracic (mid) spine rather than the lumbar (lower back) - Abs scooped in

Exercise Cues Flashcards

(85 cards)