Practical Exam - Mat Flashcards
Saw (Mat)
Mat - Lateral Flexion / Rotation - Intermediate
Setup:
Sitting upright, legs straight, feet dorsi flexed and shoulder width apart, toes toward the ceiling, arms in a T position
Movement
Inhale: rotate trunk
Exhale: reach forward as back arm internally rotates, and front hand reaches past the outside of foot
Inhale: extend the spine, come up to the longitudinal axis
Exhale: return to starting position
(Alternate sides)
Cues:
Rotate around the longitudinal axis
Keep head facing leg when reaching
Rocking Prep
Mat - Back Extension - Intermediate
Set Up: Lying prone, knees bent (not too wide), thighs lifted off mat, holding feet or ankles
Movement:
Inhale: Lift Head, trunk, and legs toward ceiling
Exhale: Lower body down, return to starting position
Muscle Focus: Back extensors
Cues: Reach feet toward the ceiling
Keep head aligned with spine
Extend back and stretch chest simultaneously
Side Bend
Mat - Lateral Flex / Rotation - Advanced
Set Up:
Sitting sideways, weight on one side of the pelvis and on the supporting arm, legs slightly bent, top leg in front of bottom leg, top arm resting at the side
Movement:
Inhale: lift pelvis away from the mat straighten legs, raise top arm to shoulder height, body in a diagonal line
Exhale: lift pelvis higher toward the ceiling transferring the top arm overhead
Inhale: return to the previous inhale position
Exhale: lower the body to the starting position
Muscle Focus: Ab obliques
Cues:
Scapula down, elbow support
Keep the legs together
Avoid thrusting the ribs forward and upward
Maximize the activation of the lateral flexors, avoiding relying on the legs to lift the body in the initial phase
Spine Stretch
Mat - Spinal Articulation - Fundamental
Setup: Sitting upright, legs straight, feet dorsi flexed and shoulder width apart, toes toward the ceiling, arms reaching forward parallel to the mat with palms facing each other
Movement:
Inhale: no movement
Exhale: roll down and forward through the spine
Inhale: pause
Exhale: re-stack the spine to starting position
Cues:
Keep shoulders relaxed
Keep toes facing the ceiling
Articulate spine as if rolling down and up a wall
Rest Position
Mat - Foundation - Fundemental
Set up: Kneel with pelvis resting on the heels, trunk relaxed over thighs, arms reaching forward, neck released and forehead on the mat
Movement
Breathe freely, relaxing the back and expanding the rib cage with each breath
Cues:
Allow the bottom to sink toward the heels
Visualize the lumbar vertebrae opening out
Breathe fully and relax deeper with each breath
Leg Pull Back
Mat - Bridging - Intermediate
Set Up: Starting in Back Support position
Movement:
Exhale: Lift leg toward ceiling
Inhale: Lower leg, return to starting position
Change leg after 5 repetitions
Muscle Focus: Hip extensors, Shoulder extensors
Cues: Keep back extensors engaged
Keep head aligned with spine
Hinge at hip joint when lifting and lowering leg
(For me, Balance on heel?)
Twist
Mat - Lateral Flex / Rot - Advanced
Set Up:
Sitting sideways, weight on one side of the pelvis and on the supporting arm, legs slightly bent, top leg in front of bottom leg, top arm resting at the side (back foot doesn’t have much weight on it).
Movement:
Inhale: lift pelvis, straighten legs and raise arm to shoulder height, body on a diagonal line
Exhale: take pelvis as high as possible, rotate trunk and reach arm forward of body, shoulders under pelvis
Inhale: return to previous inhale position
Exhale: lower the body to the starting position
Muscle Focus:
Abdominal obliques
Cues: Keep legs together Maintain scapular stabilization Maximize activation of lateral flexors and avoid using legs excessively to lift body in initial phase Thread the needle
Hamstring Pull 2
Mat - Ab Work - Intermediate
Setup:
Lying supine, head and chest lifted, fingers interlaced behind head, legs together perpendicular to mat (Pelvis neutral!)
Movement:
Exhale: reach one leg to the mat, reach the other leg toward the chest (2 pulses)
Inhale: switch legs
Cues:
Keep shoulders relaxed
Anchor the bottom leg on the mat and keep stable (no pulses)
Maintain stability of trunk, pelvis and upper girdle as legs change
Bicycle (Mat)
Mat - Bridging - Advanced
Set Up:
Starting in the Roll Over position, knees bent, back slightly arched, pelvis resting on hands, legs in scissors position
Movement:
Exhale: lower one leg toward the mat and bend knee
Inhale: flex hip of bent knee bringing leg toward chest, extend opposite leg toward ceiling and then toward mat, alternate legs in a circular pattern
*Reverse direction after 5 complete cycles with both legs
Muscle Focus:
Hip flexors
Hip extensors
Cues:
Maintain an arch shape with spine
Keep movement fluid and legs elongated
Keep legs parallel avoiding external rotation of the hips
Side Kick
Mat - Lateral Flexion / Rot - Intermediate
Set up: Lying on side, leaning on elbow, hands behind head, trunk lifted, both legs straight and aligned with body, top legs slightly above hip height
Movement:
Exhale: Swing top leg forward, two oilseed, dorsi flexing foot
Inhale: Swing top leg back, two pulses, plantar flexing foot
Muscle Focus: Abs, Back extensors
Cues: Maintain neutral pelvis
Do not sink into shoulder
Hip Circles Prep
Mat - Lateral Flex / Rotation - Advanced
Set Up:
Sitting in a V position, arms extended back with fingers facing away from the body, legs on a diagonal line (Neutral or Posterior tilt)
Movement:
Inhale: shift both legs to one side
Exhale: circle legs down and around to the opposite side, return to the starting position
Five in one direction, change directions
Muscle Focus: Abdominal obliques
Back extensors
Cues:
Keep shoulder girdle still
Avoid hyperextension of the lumbar spine
Shift the pelvis from side to side through the waist
Shift legs and pelvis together as one unit
Corkscrew Advanced
Mat - Lat. Flex / Rotation - Advanced
Set Up:
Starting in Roll Over position
Movement:
Inhale: shift both legs to one side
Exhale: roll down on side of trunk, circle legs around to opposite side, roll over on side of trunk, return to starting position
Alternate Sides
Muscle Focus:
Abdominal with oblique emphasis
Cues:
Move pelvis and legs as one unit
Rotate trunk keeping shoulders table
Avoid lumbar hyperextension as legs swing around
Roll Over
Mat - Spinal Articulation - Intermediate
Set up: Lying supine, arms by sides of body, legs straight on a diagonal line
Movement:
Inhale: Lift legs to perpendicular
Exhale: Roll over, end with legs parallel to mat
Inhale: Dorsi flex feet, separate legs, lower feet to mat
Exhale: Roll down to pelvis, circle legs bringing them together, return to starting position
Muscle Focus: Abs
Cues: Avoid using momentum to roll over
Maintain 90 degree angle in hip joints during roll over
Maintain spinal flexion when rolling over and back down
Hip Circles
Mat - Lateral Flex / Rot - Master
Set Up: Balancing in a V position, legs straight and together on a diagonal line, back flat, arms reaching forward (slight posterior tilt)
Movement:
Inhale: rotate upper trunk and pelvis in opposite directions, arms together with trunk and legs together with pelvis
Exhale: circle the legs down and around, arms up and around to opposite sides at the same time, return to the starting position
Five in one direction, five in opposite direction
Muscle Focus:
Abdominal with oblique emphasis
Cues:
Avoid hyperextension of the lumbar spine as the legs circle around
Coordinate the movement of the lower body moving in one direction and the upper body moving in the opposite direction
Move legs and pelvis as one unit, arms and trunk as one unit (head can move with upper odd or remain centered)
Chest Lift with Rotation
Mat - Warm Up - Fundamental
Setup: Starting in the Chest Lift position (lifted!)
Movement: Exhale: rotate to one side Inhale: back to center Exhale: rotate to other side Inhale: back to center
Cues:
Keep pelvis stable
Rotate through the waist avoiding lateral flexion
Move head, shoulders and chest together as one unit
Maintain trunk flexion at a consistent height throughout
Swimming
Mat - Back Extension - Intermediate
Set up: Lying prone, arms reaching forward, chest lifted, arms and legs off mat
Movement:
Inhale: Alternate lifting right arm and left leg, left arm and right leg (5 changes)
Exhale: Alternate lifting left arm and right leg, right arm and left leg (5 changes)
Muscle Focus: Back extensors
Cues: Avoid shoulder elevation
Maintain trunk stabilization
Focus on cross-pattern coordination
Single Leg Kick
Mat - Back Extension - Intermediate
Setup:
Lying prone, fingers interlaced, elbows under shoulders, chest lifted, back extended, abdominals engaged, legs straight and lifted off the mat
Movement:
Exhale: Bend one leg (2 pulses), repeat with opposite leg
Inhale: Bend one leg (2 pulses), repeat with opposite leg
Cues
Maintain scapulae depression
Keep pubic symphysis lifting upward
Keep both legs off the mat throughout
Neck Pull
Mat - Abdominals - Advanced
Set Up:
Lying supine in a neutral spine position, hands interlaced behind head, legs straight and together, feet plantar flexed
Movement:
Inhale: lift head and chest
Exhale: roll up and forward, bringing trunk over the thighs
Inhale: articulate the spine to an upright sitting position, hinge back
Exhale: roll down, returning to starting position
Muscle Focus: Abdominals
Cues:
Keep elbows wide
Hinge back keeping back extensors engaged prior to rolling down
Hamstring Pull 3
Setup:
Starting in a Hamstring Pull 2 position
Movement:
Exhale: reach one leg to the mat, reach the other leg toward the chest , rotating trunk, two pulses
Inhale: switch
Cues
Keep elbows wide
Anchor bottom leg on mat and keep stable (no pulses)
Maintain stability of trunk, pelvis and upper girdle as legs change
Pelvic Curl (Mat)
Mat - Warm Up - Fundamental
Set up: Lying supine in a neutral spine position, legs parallel, knees bent, feet relaxed, arms by sides
Movement:
Inhale: no movement
Exhale: draw abdominals in and curl pelvis and spine off the mat
Inhale: no movement
Exhale: roll the spine down to the starting position
Cues: Return to neutral pelvis after each repetition
Maximize lumbar flexion as the back lifts off the mat
Control Balance
Mat - Spinal Articulation - Advanced
Set Up: Starting with Roll Over, transfer arms from sides of body to overhead, actor feet into mat, hold feet (or calves) with hands
Movement:
Exhale: extend one leg up toward the ceiling (2 pulses)
Inhale: switch legs
Exhale: extend the opposite leg up toward the ceiling (2 pulses)
Inhale: switch legs
Muscle Focus: Hip extensors
Cues:
Keep weight on shoulder girdle
Minimize weight on the cervical spine
Keep pelvis and trunk still as legs change
Teaser 1 (Mat)
Mat - Abdominals - Advanced
Set Up:
Balance in a V position, legs straight and together on a diagonal line, back flat, arms overhead
Movement: (Don’t do fast! Danger!)
Exhale: roll down , lowering arms then taking them overhead, keep legs still
Inhale: roll up returning to starting position
Muscle Focus: Abdominals, Back extensors
Cues:
Keep legs at a consistent angle throughout
Articulate through the spine when rolling down and up
Initiate the roll down and roll up with deep lumbar flexion
