Contraindicated Exercises

Question 1

Reasons for CI: Forward Flexion toe touches and windmills

Answer 1

1. ) Long Lever w Heavy Load
2. ) Ant compresses, Post bulges
3. ) Hamstrings have to contract to maintain balance so cannot be stretched as effectively
4. ) load bearing with extreme flexion occurring
5. ) Discs being twisted with rotation and percussive forces if windmills are occurring

Question 2

Reasons for CI: Back Bends

Answer 2

1. ) Facets bear weight during hyperextension
2. ) post compresses, ant bulges
3. ) long lever
4. ) extreme extension w/load

Question 3

Correction for Back Bends

Answer 3

support the spine using hands to take some load off the upper body

Question 4

Reason for CI: Hip extension w/ excessive height

Answer 4

1. ) Percussive stress of vertebral discs
2. ) long lever
3. ) Momentum forces

Question 5

Correction for Hip extension w/ excessive height

Answer 5

1. ) keep spine in neutral alignment
2. ) go slow to avoid percussive forces
3. ) keep within normal range on motion (20 degrees)

Question 6

Reason for CI: Hip Abduction w/ Excessive Height

Answer 6

1. ) Long lever force
2. ) Hip flexion occurs, rather than hip abduction after 45 degrees of hip abudction
3. ) Lateral portion compresses the other lateral portion bulges
4. ) Discs are twisted w/ percussion when spine is twisted and pelvis rotated

Question 7

Correction for Hip Abduction w/ Excessive Height

Answer 7

Hip abduction within 45 degrees ROM w/o momentum and keep the spine in neutral alignment

Question 8

Reason for CI: External Hip Rotation (Fire Hydrants)

Answer 8

1. ) Long lever with heavy load
2. ) can loosen the SI joint
3. ) can irritate the sciatic nerve
4. ) Discs are twitsted with percussion when spine is twisted and pelvis rotated
5. ) Compression/ bulging of spine

Question 9

Correction for Fire Hydrants

Answer 9

Keep within the 45 degrees ROM and maintain neutral pelvic alignment when the hip moves.

Question 10

Reasons for CI: Double Leg Lifts and Full Sit Ups

Answer 10

1. ) Lumbar traction
2. ) Long lever with heavy load
3. ) Actually doing hip flexion and not spinal flexion

Question 11

Correction for Double Leg Lifts

Answer 11

supine spinal flexion

Question 12

Reason for CI: Full Sit Ups

Answer 12

1.) compression of facet joints during spinal ext
2.) compression of post portion of vertebrae during ext
3.) compression of ant portion of vertebrae during flexion
actually doing hip flexion after 45-50 degrees of spinal flexion
4.) Lumbar traction

Question 13

Correction for Full Sit Ups

Answer 13

Don’t go up as far and keep cervical spine in neutral alignment. can be done by supporting the head

Question 14

Reasons for CI: Hurdlers Stretch

Answer 14

1. ) Rotation of femur relative to tibia
2. ) load bearing during extreme flexion
3. ) Compressing cartilage of knee while load bearing
   * **note: other problems with the spine such as discs bulging and compressing if lying supine.

Question 15

Correction for Hurdlers Stretch

Answer 15

hip extension with the knee flexed without load and without twisting the tibia relative to the femur

Question 16

Reasons for CI: Full Squat/Grand Plies

Answer 16

1. ) load bearing and extreme flexion of the knee
2. ) compresses the cartilage of the knee with heavy load
3. ) stretches ligaments of the knee

Question 17

Correction for grand plies and full squats

Answer 17

knee flexion that does not exceed 90 degrees

Question 18

Reasons for CI: Deep Lunges

Answer 18

1. ) Load bearing with extreme flexion of the knee
2. ) momentum and deceleration forces
3. ) can compress cartilage of the knee with heavy load

Question 19

Correction for Deep Lunges

Answer 19

1. ) Decr Momentum

2. ) Knee flexion should not go past 90 degrees

Question 20

Reasons for CI: Plow (goal is to stretch the back)

Answer 20

1. ) Long lever
2. ) Extreme flexion on the cervical spine with a load
3. ) anterior potion of discs are compressed and posterior bulges
4. ) could pinch nerves in the cervical spine
5. ) compression of disc

Question 21

Correction for Plow

Answer 21

Supported Spinal Flexion

Question 22

Reasons for CI: Neck Extension/Flexion

Answer 22

1. ) Potential to pinch nerves running thru the cervical spine
2. ) can put too much load on the facet joints of the cervical spine

Question 23

Reasons for CI: Excessive Shoulder Flexion

Answer 23

1. ) Impingement
2. ) Long Lever
3. ) Percussive Forces

Question 24

General advice to decr risk (7 total)

Answer 24

1. ) decr load
2. ) shorten lever length
3. ) decr speed
4. ) slow rate of progression
5. ) incr motor skills
6. ) proper warm up and cool down
7. ) adapt exercise to allow protection of spine and other joints