How many exercises in 2nd Position
4
Parallel Heels or Toes
Internal rotation
External rotation
Springs for second series
Increase 1/2 spring footwork
3-4 parallel heels or toes and ext rotation
2-4 int rotation
Second Series Heels or Toes Watchpoints
- ant or post tilt pelvis
- flaring ribcage
- locking knees
- medial rotation knees or hips
- tension upper body
- over activity in tibialis anterior muscles
Indications Second Series Heel or Toes
- dynamic lumbo-pelvic control after Matwork and footwork
- retrain glute max act. Timing with HS (eccentric after glutes)
- retrain VMO (early) and VL inner ROM
- retrain eccentric hs control knee hyperext
Modifications Second Series Toes or Heels
- inner ROM for VMO and VL
- outer ROM functional for pops and squats
- jump board prevent femur anteriorly move over tibia on return carriage patients knee pain
- bands to get outwards connection
- tight in hips then towel under bottom
Second Series External Rotation indications
- progress lp stab after mw and fw
- dynamic add stretching
- eccentric add retraining
- training activation deep lateral rotators of hip joint Func sports ballet etc
- retrain hs eccen control knee hyperext
Second Series External Rotation contra indication
Accure LBP or SIJ injury
Second series external rotation Watchpoints
- ant or post tilt pelvis
- flaring rib cage
- locking knees
- medial rotation hip joints
- inversion feet
- tension upper body
- clenching glute max or med
Second Series Ext rotation mods
- do movement on toes
- inner ROM
- outer ROM
- jump board stop femur move anteriorly over tibia
Second Series ext rotation diff heels and toes
Heels - stretch inner thigh and work lat rotators
Toes - calves/ posterior chain
Second Series Internal Rotation Watchpoints
- overactivity VL or TFL
- locking knees
- inversion or eversion of feet
- ant or post tilt pelvis
- flaring rc
- upper body tension
Second series internal rotation contraindications
- patellofemoral syndrome
- knee pain
- inappropriate use VL or TFL
- acute disc injury or SIJ
- acute hip joint injury
- osteitis pubis
Second series internal rotation modifications
- movement on toes
- increase focus adds and pelvic floor outer ROM 90 to 45
