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

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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 Figure 8’s Hip flexion (marching) Hip flexion with contralateral arm Hip flexion with ipsilateral (same side) arm o Progress from sitting to supine (walkouts) o Supine Exercises
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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
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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**
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This note was uploaded on 04/05/2011 for the course PSYCH 4280 taught by Professor Staff during the Fall '09 term at Georgia State University, Atlanta.

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

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