Download PTV5Lesson9-2

ACE Personal Trainer Manual
5th Edition
Chapter 9: Functional Programming for
Stability-Mobility and Movement
Lesson 9.2
LEARNING OBJECTIVES
•
After completing this session, you will be able to:
 Discuss the importance of promoting proximal mobility of
the hips and thoracic spine, and demonstrate exercises
and stretches for each
 Discuss the importance of promoting proximal stability of
the scapulothoracic region and distal mobility of the
glenohumeral joint, and demonstrate exercises and
stretches for each
 Discuss the importance distal mobility, and its effect on
the kinetic chain
© 2014 ACE
PROXIMAL MOBILITY: HIPS AND THORACIC SPINE
• Limitations in mobility within the hips and thoracic spine in any
of the three planes should become the focus of programming.
• Follow fundamental principles to improve mobility:
 Static stretching should precede dynamic mobilization to improve
muscle flexibility.
 Avoid compensated movements at successive joints.
 When stretching a muscle that crosses two joints, joint movement
must be controlled at both ends of the muscle.
 Utilize supportive surfaces while promoting mobility.
• Once a client can stabilize proximally, shift from isolated to more
unsupported, integrated multijoint and multiplanar movements.
 Incorporate flexibility exercises that lengthen the muscles in all
three planes.
© 2014 ACE
CAT-CAMEL
• Objective: improve extensibility within the lumbar
extensor muscles
© 2014 ACE
PELVIC TILTS
• Objective: improve hip mobility in the sagittal plane
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PELVIC TILT PROGRESSIONS: SUPINE BENT-KNEE MARCHES
• Objective: improve hip mobility in the sagittal plane
without compromising lumbar stability during lowerextremity movement
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PELVIC TILT PROGRESSIONS: MODIFIED DEAD BUG WITH REVERSE
BENT-KNEE MARCHES
• Objective: improve hip
mobility in the sagittal
plane without
compromising lumbar
stability during lowerextremity movement
© 2014 ACE
HIP FLEXOR MOBILITY: LYING HIP FLEXOR STRETCH
• Objective: improve mobility of the hip flexors in the
sagittal plane without compromising lumbar stability
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HIP FLEXOR MOBILITY: HALF-KNEELING TRIPLANAR STRETCH
• Objective: improve mobility of the hip flexors in all three
planes without compromising lumbar stability
© 2014 ACE
HIP FLEXOR MOBILITY PROGRESSION: HALF-KNEELING
• Objective: improve mobility of the hip flexors in all three
planes without compromising lumbar stability
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HAMSTRINGS MOBILITY: LYING HAMSTRINGS STRETCH
• Objective: improve mobility of the hamstrings in the
sagittal plane without compromising lumbar stability
© 2014 ACE
HIP MOBILIZATION: SHOULDER BRIDGE
• Objective: improve hip mobility and stability and core
stability by activating the gluteal muscle groups
© 2014 ACE
HIP MOBILIZATION: SUPINE 90-90 HIP ROTATOR STRETCH
• Objective: improve hip mobility in the transverse plane
© 2014 ACE
THORACIC SPINE MOBILIZATION: SPINAL EXTENSTIONS
• Objective: promote
thoracic extension
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THORACIC SPINE MOBILIZATION: SPINAL TWISTS
• Objective: promote trunk rotation, primarily through
the thoracic spine with some lateral hip mobility
© 2014 ACE
POSTERIOR MOBILIZATION: ROCKING QUADRUPEDS
• Objective: promote hip
and thoracic mobility
while simultaneously
maintaining lumbar
stability
© 2014 ACE
PROXIMAL STABILITY OF THE SCAPULOTHORACIC REGION AND
DISTAL MOBILITY OF THE GLENOHUMERAL JOINT
• The glenohumeral joint is highly mobile – movement is contingent
upon the stability of the scapulothoracic region.
• Parascapular muscles (i.e., serratus anterior, rhomboids, and lower
trapezius) cause movement of the scapulae, and maintain stability
against the rib cage
• A lack of thoracic spine mobility compromises stability of the
scapulothoracic region, which affects mobility of the glenohumeral
joint
• Promoting stability within the scapulothoracic region requires
thoracic mobility in addition to other key factors:




© 2014 ACE
Tissue extensibility (both active and passive structures)
Healthy rotator cuff muscle function
Muscle balance within the parascapular muscles
Ability to resist upward glide and impingement against the
coracoacromial arch during deltoid action
MOBILITY OF THE GLENOHUMERAL JOINT
© 2014 ACE
SHOULDER PACKING
• Objective: kinesthetically
improve awareness of good
scapular position, improving
flexibility and strength of key
parascapular muscles
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INTERNAL AND EXTERNAL HUMERAL ROTATION
• Objective: improve
rotator cuff function
while maintaining good
scapular position
© 2014 ACE
DIAGONALS
• Objective: improve rotator cuff
function with four integrated
movements (in two diagonal
patterns) at the glenohumeral
and scapulothoracic joints
© 2014 ACE
REVERSE FLYS WITH SUPINE 90-90
• Objective: strengthen the posterior muscles of the
shoulder complex
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PRONE ARM LIFTS
• Objective: strengthen the parascapular muscles
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CLOSED KINETIC CHAIN WEIGHT SHIFTS
• Objective: stabilize the scapulothoracic joint and lumbar
spine in a closed kinetic chain (CKC) position
© 2014 ACE
DISTAL MOBILITY
• The gastrocnemius and soleus muscles
often exhibit tightness and limited
mobility.
• When a stretch reaches the muscle’s
limits of flexibility, the likelihood of
compensated movement with further
stretching increases.
 Reestablish calf muscle flexibility using
static stretches and self–myofascial
release.
 Continue to promote good ankle
function with progression.
© 2014 ACE
SUMMARY
• Movement efficiency involves a synergistic approach between
stability and mobility where “proximal stability promotes
distal mobility.”
• Proximal mobility includes movement of the hips, thoracic
spine, and scapulothoracic region, whereas distal mobility
includes the glenohumeral joint and ankle.
• To enhance extensibility and mobility, trainer can employ
several different stretching modalities, including selfmyofascial release, to help increase range of motion (ROM)
and reduce hypertonicity.
• Proper joint alignment facilitates effective muscle action and
joint movement, serving as the platform from which good
exercise technique is built.
© 2014 ACE