Sit To Stand Analysis Flashcards
Identify problems in sit to stand movement
Hands on legs
Toes lift up - excessive dorsiflexion
COG is too far back
Excessive lumbar flexion and hip flexion ( rocking and leaning forward) - throws body weight to stand up
Why are hands put in legs to lift up
Weak hip extensors - glute max
Why is there excessive dorsiflexion in sit to stand
Restricted dorsiflexion ROM at ankle
Why is there excessive lumbar flexion and hip flexion to stand up causing him to throw his body weight
Weak hip flexors to create initial movement
What rehab will we use to improve sit to stand dysfunctions
- Strengthen hip extensors
- Sitting at edge of chair will put him at a mechanical advantage as his muscles are more in mid range and the body is over BOS
- Strengthen hip flexors in inner range
What exercise will we choose to rehab his sit to stand and why we chose this movement
Glute bridges
High box step up ( concentric contraction, in closed kinetic chain and works full range)
To improve strength in a closed kinetic chain that
KTW
Increase ROM at ankle joint for dorsiflexion
What are the sets and reps and rest and frequency for high box step in improving a sit to stand
2 sets
8-12 reps
2.5mins rest
2-3 days a week
Justify your choice of sets, reps, frequency and rest for glute bridge rehab
ACSM guidelines - for novice to intermediates
Weight is Based upon the athletes 1 RM when they weren’t injured
What is the outcome measure for a high step up
Increase 1RM in the max test - demonstrate loaded resistance and do reps till fatigue
How long will the exercise take to be effective?
10 - 12 weeks for hypertrophy and muscle sizing change
During 6-8 weeks neural fibre connections may be improved and balanced
0-8 weeks = acute adaptations - improvements in co-ordinations between stabilises, synergism’s and antagonists and increased firing frequency of MU
8-12 weeks = skeletal muscle - increase in cross sectional areas of muscle fibres and connective tissue and increased type 2a
What is a progression for a step up stand and why is this?
Use the FITT principles
Increase intensity to 3 sets with 12 reps and less rest to 2 mins
Based on biomechanical principles of Mechanotherapy and SAID
Or for TYPE - change exercise to hip thrusts and then RDL
Regression for glute bridges?
Decrease the sets reps
Increase rest
Based on overload and SNAP principles
What is a exercise we could use to improve reduced ROM at the ankle
KTW to increase ankle ROM and electricity through Creep and stress strain
What reps,sets, frequency and intensity will be used for KTW exercise
Timeline for response?
5-6 sets
15-30 seconds
2-5 times - aim to get >60 seconds of total stretching per MTU
As many times as possible or at least 5/6 times a day (>2-3 days a week)
For a minimum of 3-4 weeks
At least 2-3 days a week
Based on ACSM guidelines
Explanation for parameters of KTW stretch
Creep and stress relaxation
