{[ promptMessage ]}

Bookmark it

{[ promptMessage ]}

steplight 11 - Lecture#10 Back Basics and Lab Common Advice...

Info icon This preview shows pages 1–4. Sign up to view the full content.

View Full Document Right Arrow Icon
Lecture #10: Back Basics and Lab Common Advice o Sitting – one or both knees high than hips o Standing – shift weight; hands behind; change positions o Sleeping – flat, firm mattress; pillow under or between knees o Lifting – with legs not back; push never pull; don’t rotate with lift Stretches o Pelvic Tilts o Bridges o Double/Single knee to chest o Rotation o Cat/cow Strengthening o Gluteal Squeeze o Single Leg/Arm Raise o Opposite arm/leg (golf balls in tube) o superman Preventing Back Injuries o Proper lifting technique o Early Screening o Correct posture o Sit with knee(s) higher than hip o Strength and flexibility o Strengthen abs o Stretch hamstrings Tight cause anterior pelvic tilt Athletes should have 110 – 120 degrees of hip flexion (Lasegue Test) Swiss Ball Exercises o Start with stretching Side lying stretch Trunk extension Torso twist Pelvic clocks o Progress to sitting exercises Pelvic neutral & tilts Figure 8’s Hip flexion (marching) Hip flexion with contralateral arm Hip flexion with ipsilateral (same side) arm Trunk rotation & extension from seated position o Progress from sitting to supine (walkouts) o Supine Exercises
Image of page 1

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

View Full Document Right Arrow Icon
Any of the sitting exercises (such as marching or pelvic neutral) Abdominal crunches Knee extension Proprioception Basic bridges Single leg bridge Single leg with hamstring curl o Progression from supine to bridging Basic bridges Single leg bridge Single leg hamstring curl Axial Loading o Also know as spearing football o Improper technique in which the athlete hits with head in flexed position resulting in a straighten spinal column causing force to be absorbed by vertebra (usually in the cervical region) instead of being dispersed through normal curvature o Corrected by teaching proper technique of “seeing what you hit” Common Mistakes o Hyperextension Not keeping abdominals tight, going back too far In a seated machine gravity assisted, offers no gains in strength o Lat Pull downs Leaning back sitting too close, not keeping abs tight, using wrong machines o Low Cable row Same mistakes as lat pull down, using trunk extensor muscles instead of lats, not pulling all the way into chest round back o Abdominal Exercises (Arched back, poor technique) o Bench press (arching back; can be prevented by placing feet on the bench) o Squats Rounded upper back Excessive lordotic curve Weak hamstrings and VMO can lead to increase back pain o Lunges Leaning forward Leaning too far back and poor hip flexion Lower Back Rehab o Stretches Pelvic tilts Bridges Double/single knee to chest Rotation
Image of page 2
Cat/cow o Strengthening Gluteal squeeze Single leg/arm raise Opposite arm/leg Superman Lecture #11: Thorax (Anatomy) 12 ribs o 1-7 true; attached to sternum o 8-10 false; attached to sternum via common cartilage o **5-9 most commonly injured ribs** Longest, and most exposed
Image of page 3

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

View Full Document Right Arrow Icon
Image of page 4
This is the end of the preview. Sign up to access the rest of the document.

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern