Mobility sequencing!

Transcription

1 Mobility sequencing When practicing joint mobility drills we have the opportunity to improve our movement. The muscles associated with the joint being mobilised as well as the joint itself will improve function in response to the drills, if we can make the brain pay attention. We can generate attention via a process called Joint Mobility Sequencing. By cycling through specific sequences where the joints move in a sequential order, the movement becomes interesting to the brain and it is via this process that the muscles will be able to work more efficiently following the drill. In some of the movements we play with drivers. A driver is the joint or body area that initiates the movement. Over the course of the repetitions, the driver will change creating a novel stimulus to the brain. For example - Scapula Drill. Initially the scapula drives the motion and it is isolated at the scapula, the spine is then allowed to move in sequence with the scapula, after this we can play with initiating the motion from the spine, then back to the scapula etc. Mobility sequences should be performed slowly with the absolute minimal amount of tension. It is not a strength drill or a stretch in which high levels of contraction is required. Move slowly and gently, be creative and pay attention. Copyright

2 Pelvic mobility sequence Lubricates associated joints Improves awareness of the pelvis which aids motor control Can relax and facilitate pelvic musculature improving movement awareness/motor control Coaching cues: Anterior and posterior pelvic tilt - forward and backwards - Lie on your back with knees bent and arms relaxed by your sides - Gently rock or roll the pelvis down towards the tip of your tail bone so that a gentle arch comes into the lower back - Gently rock or roll the pelvis up towards the top of the butt so that the lower back flattens repeat x 5 slow rotations or as necessary Lateral pelvic tilts - side to side - Next, keep the legs still and try to roll the pelvis towards the side of your hip - Repeat to the other side, keep the legs still repeat x 3-5 tilts to each side Pelvic circumduction - circles - Next, keeping the femurs as still as possible roll the pelvis in a circle clockwise & counter clockwise Key points: - Place your attention on the area to be mobilised - Move slowly and avoid tensing any muscles - Move the pelvis on the femurs, not the femurs on the pelvis - Allow the natural motion to move through the entire spine Copyright

3 Closed chain straight arm mobility sequence Lubricates associated joints Improves awareness of the straight arm position which aids motor control Can relax and facilitate forearm and shoulder rotator musculature improving movement awareness/motor control Can facilitate an increase in wrist and shoulder range of motion Coaching cues: - Assume a kneeling position for this entire series of movements. You will be moving side to side or rocking forward and backward - Place hands outside of and slightly ahead of the knees - Spread the fingers and spread the shoulder blades as in a prone hollow position Finger stretch in straight arm position: - Lift the wrists off the floor to stretch the fingers - Move the body side to side x 4-6 times Wrist stretch in straight arm position: Rock forward - Twist elbow crease forward - Rock back - Twist elbow crease back x 6 Twist elbow crease forward - Rock forward - Twist elbow crease back - Rock back x 6 Twist R elbow crease inward - Shift weight leftward - twist L elbow crease outward - repeat to R x 3-6 in each direction Shoulder driver straight arm position circles: Create a circular motion around the hands and wrists via the shoulders x 3-6 in each direction Elbow driver straight arm position circles: Lean into straight arm - Bend elbows back - Rotate back to straight arm and lean x 6 Key points: Place your attention on the area to be mobilised Move slowly and avoid tensing any muscles The intention is to increase the ease with which straight arm position can be achieved Copyright

4 Closed chain wrist mobility sequence Lubricates associated joints Improves awareness of the wrists which aids motor control Can relax and facilitate forearm musculature improving movement awareness/motor control Improves wrist strength Coaching cues: - Assume a kneeling push up position - Pull belly button in towards spine and pull pelvic floor up - Place closed fists on the floor with thumb folded around knuckles - Point elbow crease forward - Only travel as far over the wrist as is comfortable Wrist rolls: - Maintain straight arms and roll over the wrists towards the thumb, keeping adequate weight through the knees - Roll to the small finger side of the hands, bend the elbows directly backwards, bend into small finger side of wrist but don't let the elbows touch the floor, roll back on to knuckles Progression - straddle push up position - full push up position Copyright

5 Coaching cues: Back hand press up's - Assume a kneeling push up position - Pull belly button in towards spine & pull pelvic floor up - Place back of hands on the floor, find the angle that is most comfortable - Only bend & straighten the elbows as far as is comfortable - Maintain adequate weight through the knees x 5-10 repetitions Back hand press up to fist support Coaching cues: - Assume a kneeling push up position - Pull belly button in towards spine & pull pelvic floor up - Place back of hands on the floor, find the angle that is most comfortable - Only bend & straighten the elbows as far as is comfortable - Maintain adequate weight through the knees - Press from back hand support to fist support x 3-5 repetitions Key points: These are more strength based exercises Maintain adequate weight via the support of the knees Move carefully, only through range of motion that does not cause undue pain Progression - straddle push up position - full push up position Copyright

6 Coaching cues: Metacarpal/Phalange Sequences General conditioning Improves hand & finger strength Kneeling finger extension push up - maintain hollow body - direct the elbows backwards Straddle finger extension push up - maintain hollow body - direct the elbows backwards Full finger extension push up - maintain hollow body - direct the elbows backwards x 5-10 repetitions Coaching cues: Finger tip push up's - fingers spread Kneeling finger tip push up - maintain hollow body - direct the elbows backwards Straddle finger tip push up - maintain hollow body - direct the elbows backwards Full finger tip push up - maintain hollow body - direct the elbows backwards x 5-10 repetitions Coaching cues: Palm to finger tip balance - fingers closed - Make sure the hand is straight in the balance position from fingers to wrist Kneeling finger tip balance push up - maintain hollow body - direct the elbows backwards Straddle finger tip balance push up - maintain hollow body - direct the elbows backwards Full finger tip balance push up - maintain hollow body - direct the elbows backwards x 5-10 repetitions Key points: Maintain a hollow body Do not flair the elbows in any of the variations Be careful, the fingers are delicate joints & may take some time to strengthen Copyright

7 Seated spine wave sequence Lubricates associated joints Improves awareness & alignment of the spine which aids motor control Can relax & facilitate associated musculature improving movement awareness/motor control Can facilitate an increase in forward bend & extension range of motion Coaching cues: - Sit on a box or bench with legs at a comfortable width - holding on to something in front of you can help at first by providing some leverage but is non essential - Lead with the pelvis Tuck pelvis under - slump low back - upper back - neck Tilt pelvis forward - extend low back - upper back - neck x 3-6 repetitions Integrate with straight arm rotations if possible Twist straight arms inwards - tuck pelvis - slump spine Twist straight arms outwards - tilt pelvis forward - extend spine x 3-6 repetitions Key points: Place your attention on the pelvis - you will always lead the movement from the pelvis Slump the spine back in to space behind you, do not bend the spine forward Be sure to follow the motion through the entire spine including the neck Copyright

8 Coaching cues: Supine lying lat release Combines joint mobility sequencing & reflex muscle inhibition Releases Latissimus muscles improving shoulder flexion - Lie on your back with straight legs & assess shoulder flexion range of motion by placing straight arms over head without flaring the ribs - The arms should be able to rest on the floor equally - If one or both sides are tight, utilise contraction of the opposite side to facilitate change - Fixate eyes on the ceiling - Initiate from the spine Left palm up, arm comfortably just above shoulder height, right palm down, arm by side Laterally bend spine to the right, reach right arm down, rotate left palm down when the motion reaches it Repeat to the opposite side x 5-8 times Alter the sequence by initiating from the arms so as the spine follows Re-asses shoulder flexion range of motion Key points: Maintain gaze fixation on the ceiling The lateral bend of the spine will contract the Latissimus on the same side Utilise minimal tension throughout the body Rotate the stretched arm when it feels right to do so Keep legs still throughout Copyright

9 Supine lying open chain hip circles/hamstring release Combines joint mobility sequencing & reflex muscle inhibition Lubricates associated joints Improves awareness of the pelvis & lumbar spine whilst in hip flexion which aids motor control Can relax & facilitate the hamstrings & quadriceps Can facilitate an increase in hip flexion range of motion Coaching cues: - Lie on your back with straight legs & assess hip flexion range of motion by lifting both legs straight towards the abdomen - be aware of the level of tension in the hamstrings left & right - A minimum of 90* hip flexion is a necessary starting point - If one or both sides are tight, utilise contraction of the opposite side to facilitate change - Fixate eyes on the ceiling - Maintain a flat back, draw belly button in & pelvic floor up - Actively contract the bent leg hamstring - Point the toes of the rotating leg Pull right heel towards butt & contract the hamstrings - straighten left leg & try to relax it as much as possible while performing gentle hip circles x 4-8 reps in each direction Repeat to the opposite side x 5-8 times Re-asses shoulder flexion range of motion & sensation of tightness repeat as necessary Key points: Maintain gaze fixation on the ceiling Active contraction of the bent leg hamstring greatly increases the effectiveness of the drill Utilise minimal tension throughout the rest of the body Copyright

10 Scapula mobility sequence Lubricates associated joints Improves awareness of the scapulae which aids motor control Can relax & facilitate associated musculature improving movement awareness/motor control Can facilitate an increase in shoulder range of motion Tall spine - create space in the body by imagining you are being pulled up by the crown of the head. Gently straighten the knees, flatten the pelvis, lift the chest, straighten the neck, neutral chin Coaching cues: Scapula protraction & retraction - forward & backwards - Maintain a locked elbow & soft wrist & hand - Lightly protract & retract the scapula in isolation maintaining height of the arm - Gradually allow the spine to follow & eventually lead the motion repeat x 6 slow rotations or as necessary Shoulder blade forward - shoulder blade back - shoulder blade forward - spine follows Shoulder blade back - spine follows Spine rotates in direction of moving arm - shoulder blade follows - spine rotates back - shoulder blade follows Scapula elevation & depression - up & down - Maintain a locked elbow & soft wrist & hand - Lightly elevate (shoulder to ear) & depress (shoulder to pocket) the scapula in isolation keeping the height of the hand where it is - Gradually allow the spine to follow & eventually lead the motion repeat x 6 slow rotations or as necessary Shoulder blade up - shoulder blade down - shoulder blade up - spine bends away Shoulder blade down - spine bends towards Spine bends away - shoulder blade up - spine bends towards - shoulder blade down repeat x 6 slow repetitions or as necessary Scapula circumduction - circles - Maintain a locked elbow & soft wrist & hand - Keep hand height constant - Circle the scapula through all practiced motions, forward, backward, up & down - Gradually allow the spine to follow the motion in rotation Key points: Place your attention on the area to be mobilised Move slowly & avoid tensing any muscles Do not allow the elbow to bend Allow the natural motion to move through the entire spine Copyright

11 Standing pelvic mobility sequence Lubricates associated joints Improves awareness of the pelvis which aids motor control Can relax & facilitate pelvic musculature improving movement awareness/motor control Coaching cues: Anterior and posterior pelvic tilt - forward & backwards - Stand in a tall spine with feet under hips, soft knees, lightly hold bony parts of pelvis - Gently tilt pelvis forward so as butt sticks out & a gentle arch comes in to the spine (tail out) - Gently tuck pelvis up towards the ribs so as the low back flattens (tail under) repeat x 5 slow repetitions or as necessary Lateral pelvic tilts - side to side - Stand in a tall spine with feet under hips, soft knees, lightly hold bony parts of pelvis - Gently bend one knee allowing the pelvis to tilt laterally in the same direction - repeat to both sides repeat x 6 slow repetitions or as necessary Pelvic circumduction - circles - Combine each of the practiced positions creating a smooth pelvic circle clockwise & counter clockwise repeat x 6 repetitions or as necessary Key points: Place your attention on the area to be mobilised Move slowly & avoid tensing any muscles Maintain a tall spine Do not force or jam the pelvis in any direction Copyright

12 Closed chain extended hip mobility sequence Lubricates joint capsule Improves awareness of the hip which aids motor control Can relax and facilitate associated musculature improving movement awareness/motor control Can facilitate an increase in hip and spine range of motion Coaching cues: - Stand in a tall spine and assume a forward lunge, back heel down and knee straight - Imagine headlights of the pelvis, make sure they point forward throughout - Place more weight onto bent leg - Gently rotate the entire body around the fixed point that is the back hip capsule repeat x 3-6 repetitions on each leg in each direction Copyright

13 Coaching cues: Lumbar spine lateral glides - side to side - Stand in a tall spine and assume a 45* forward lunge, back heel down and knee straight - Imagine headlights of the pelvis, make sure they point forward throughout - Distribute weight equally between feet - Gently allow the spine to drift laterally over the pelvis left and right Key points: Do not just rotate the pelvis on the hip, rotate the whole body Make sure the pelvis points forward - headlamps Use a mirror to ensure the motion is equal throughout Move slower through tight spots & aim to balance the circles out Maintain length through spine during lumbar glides Copyright

14 Hand Sequence Lubricates associated joints Improves awareness of the hands which aids motor control Can relax & facilitate forearm musculature improving movement awareness/motor control Can facilitate an increase in shoulder range of motion Coaching cues: Palms up - Stand in a tall neutral spine, keep elbows close to body, start fingers spread and palms up - Leading with the little finger, bend fingers towards the body, continuing the rotation until palms face forward - Reset to palms up and repeat x 3-6 repetitions Palms down - Stand in a tall neutral spine, keep elbows close to body, start fingers spread and palms down - Leading with the index finger, bend fingers towards the floor, continuing the rotation until palms face up - Reset to palms down and repeat x 3-6 repetitions Key points: - Place your attention on the area to be mobilised - Move slowly and avoid tensing any muscles - Keep the fingers wide and allow them to flair - Do not allow the elbows to drift to far from the body Copyright

15 Handstand wrist mobility sequence Lubricates associated joints Improves awareness of wrists in handstand posture which aids motor control Can relax and facilitate associated musculature improving movement awareness/motor control Can facilitate an increase in shoulder range of motion Coaching cues: - Stand in a tall neutral spine & begin with elbow bent comfortably by your side - Make a light fist - Knuckles down - wrist up - Knuckles up - wrist down - Knuckles in - wrist away - Knuckles out - wrist in - Full circles Coaching cues: Wrist mobility in standing handstand posture - Stand in a tall neutral spine, maintain locked elbow, flex shoulder towards end of range - Keep vacuum abdominals with flat low back - Lead with knuckles to drive wrist & shoulder - Knuckles back - wrist & shoulder forwards - Knuckles forward - wrist & shoulders backwards - Knuckles out - wrist & shoulder in - Knuckles in - wrist & shoulder out - Full circles Key points Maintain a light fist & locked elbow Maintain ribs down, flat pelvis & low back Spend appropriate time practicing with elbow by your side before taking the arm over head Copyright