Foundations

Question 1

Purpose of SUPINE PELVIC TILT (2)

Answer 1

Pelvis Mobility + Core activation

Question 2

Purpose of QUADROPED SPINE FLEXION (2)

Answer 2

Spine Mobility + Core activation

Question 3

Purpose of SEATED 1/2 ROLL BACK (2)

Answer 3

TARGETS CORE (OBLIQUES) + MOBILIZE PELVIS & SPINE

Question 4

Purpose of HIP FOLD (2)

Answer 4

CORE ACTIVATION/STABILITY + HIP MOBILITY

Question 5

Purpose of SUPINE LEG RAISE (2)

Answer 5

CORE ACTIVATION/STABILITY + HIP MOBILITY

Question 6

Purpose of SAGITTAL ARM ARCS (2)

Answer 6

SHOULDER/SCAP MOBILITY + CORE STABILITY

Question 7

Purpose of QUADRUPED SPINE EXTENSION (2)

Answer 7

SPINE MOBILITY + SHOULDER MOBILITY/STABILITY

Question 8

Purpose of PRONE SPINE EXTENSION (3)

Answer 8

SPINE MOBILITY/EXTENSION + CORE STABILITY + SHOULDER/SCAP STABILITY

Question 9

Purpose of KNEELING SPINE EXTENSION (3)

Answer 9

SPINE MOBILITY (EXTENSION) + CORE STABILITY (OBLIQUES) + LENGTHEN FLEXORS

Question 10

Purpose of PRONE HIP EXTENSION (3)

Answer 10

CORE STABILIZATION + HIP MOBILITY + GLUTE STRENGTH

Question 11

Purpose of PRONE SHOULDER EXTENSION (3)

Answer 11

SHOULDER MOBILITY/STABILITY
SCAP STABILITY
CORE STABILITY

Question 12

Purpose of SUPINE PELVIC ROTATION (1)

Answer 12

PELVIS/SPINE/HIP MOBILITY

Question 13

Purpose of SUPINE THORACIC ROTATION (2)

Answer 13

THORACIC MOBILITY + CORE ACTIVATION

Question 14

Purpose of KNEELING SPINE ROTATION (2)

Answer 14

THORACIC MOBILITY + CORE ACTIVATION (PELVIS STABLE)

Question 15

Purpose of SUPINE HIP SWAYS(2)

Answer 15

HIP/PELVIS/SPINE MOBILITY + COORDINATED USE OF OBLIQUES (ROTATION)

Question 16

Purpose of SUPINE HIP CIRCLES (1)

Answer 16

RELEASE HIPS + FEMUR SINKS INTO SOCKET

Question 17

Purpose of SUPINE SHOULDER ROTATION (1)

Answer 17

SHOULDER MOBILITY/STABILITY

Question 18

Purpose of KNEELING SIDE BEND (2)

Answer 18

LATERAL/ROTARY SPINE MOBILITY + CORE STABILITY

Question 19

Purpose of SIDE LYING HIP ABDUCTION (2)

Answer 19

HIP MOBILITY/STABILITY + HIP ABDUCTOR (GLUTE MED) STRENGTH

Question 20

Purpose of SUPINE LATERAL ARM ARCS (1)

Answer 20

SCAP/SHOULDER MOBILITY

Question 21

Purpose of NEUTRAL BRIDGE (2)

Answer 21

POSTERIOR CHAIN STRENGTH (GLUTES, HAMSTRINGS, BACK EXTENSORS + BUILDS CORE

Question 22

Purpose of AB CURL (1)

Answer 22

ABDOMINAL STRENGTH (RECTUS ABDOMINIS + OBLIQUES)

Question 23

Purpose of OBLIQUE AB CURL (1)

Answer 23

ABDOMINAL STRENGTH (RECTUS ABDOMINIS + OBLIQUES)

Question 24

Purpose of PRONE ROBOT ARMS (2)

Answer 24

SHOULDER/SCAP STABILITY + CORE ACTIVATION (KEEP PELVIS NEUTRAL)

Question 25

Purpose of SIDE BRIDGE (1)

Answer 25

STRENGTHEN OBLIQUES+GLUTE MED + QL

Question 26

Purpose of QUADRUPED ARM/LEG REACH (4)

Answer 26

WORK BACK BODY (HAMSTRINGS, GLUTES, EXTENSORS) CHALLENGES OBLIQUES STABILISE: SHOULDERS & SCAP MOBILITY: HIP & SHOULDER

Question 27

Foundations exercise for SPINE FLEXION (5)

Answer 27

1. Quad spine flexion 2. Seated 1/2 roll 3. Supine pelvic tilt (ext) 4. Ab curl 5. Oblique Ab curl

Question 28

Foundations Exercise for SPINE EXTENSION (4)

Answer 28

1. Quad spine extension 2. Prone spine extension 3. Kneeling spine extension 4. Supine pelvic tilt (ext)

Question 29

Foundations Exercise for SPINE ROTATION (4)

Answer 29

1. Supine pelvic rotation 2. Supine thoracic rotation 3. Kneeling spine rotation 4. Supine hip sways

Question 30

Foundations Exercise for SPINE LATERAL FLEXION (2)

Answer 30

1. Kneeling side bend 2. Oblique Ab curl

Question 31

Foundations Exercise for NEUTRAL SPINE (4)

Answer 31

Hip Fold Neutral Bridge Side Bridge Quad Arm/Leg reach

Question 32

Foundations Exercise for HIP FLEXION (6)

Answer 32

sup hip fold Sup leg raise Sup Hip circles Hip Sways Supine Pelvic Tilt (Flex) 1/2 roll back

Question 33

Foundations Exercise for HIP EXTENSION (5)

Answer 33

1. Sup Pelvic Tilt (ext) 2. Pro spine ext 3. Pro hip ext 4. Neutral bridge 5. Quad A/L reach

Question 34

Foundations Exercise for HIP ABDUCTION (+ADDUCTION) (2)

Answer 34

1. Side lying hip abd 2. Hip Sways

Question 35

Foundations Exercise for HIP INT/EXT ROTATION (1)

Answer 35

Hip Sways

Question 36

Foundations Exercise for CIRCUMDUCTION (1)

Answer 36

Supine Hip Circles

Question 37

Foundations Exercise for SHOULDER FLEXION (2)

Answer 37

1. Sagittal arm arcs 2. Quad A/L reach

Question 38

Foundations Exercise for SHOULDER EXTENSION (1)

Answer 38

Prone Shoulder Extension

Question 39

Foundations Exercise for SHOULDER INT/EXT ROTATION (2)

Answer 39

1. Prone robot arms 2. Sup shoulder rotation

Question 40

Foundations Exercise for SHOULDER ABD/ADD (3)

Answer 40

1. Lateral Arm Arcs 2. Supine Shoulder Rotation 3. Prone Robot Arms

Question 41

Foundations Exercise for SHOULDER/SCAP STABILTY (3)

Answer 41

Side Bridge Pro Shoulder Ext (Scap stab) Prone robot arms