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PATHFIT1-13-CU11-W13_Ankle-and-Hip-Mobility-Exercises.pptx
- 1. Ankle and Hip MobilityExercises PATHFIT111 – FINAL PERIOD LESSON 1
- 2. MOBILITY TRAINING ANDASSESSMENT OF MOVEMENT COMPETENCY • Movement allows us to interact with our environment in different ways. It provides the foundation for our ability to perform fitness activities, work and athletic tasks, and basic activities of daily living. We develop our movement repertoire starting with the general and fundamental movement patterns, and then to (context -) specific, complex, and mature motor patterns.
- 3. MOBILITY TRAINING AND ASSESSMENTOF MOVEMENT COMPETENCY • The variety of our daily physical activities therefore necessarily requires a composite of movement abilities. It is also important to recognize that these movements occur on different planes and involve handling our own body weight most (if not all) of the time. Hence. we train functionally (i.e., by movement pattern) for the purpose of improving performance and reducing the incidence of injury.
- 4. MOBILITY TRAINING AND ASSESSMENTOF MOVEMENT COMPETENCY • Dysfunction or poor movement patterns are a cause for concern because conceptually, all our physical activities build on this dysfunction. This poor quality is reinforced and progresses to greater movement dysfunction that impacts on our effectiveness and efficiency. Hence, it is critical to identify and address these flawed movement patterns. Once these patterns are addressed, proper movement must be enhanced with appropriate strength, endurance, coordination, and skill development. The importance of fundamentals first cannot be stressed enough.
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- 6. Mobility • Each jointhas a specific function that can be generally classified as providing stability or mobility. Thus, the following joint should be mobile: ankle (sagittal plane), hip (different plane), thoracic spine (or t-spine), and the shoulder. In contrast the knee, lumbar spine, and scapulae should be stable. Starting with the ankle and moving up the body, the joints alternate between mobility and stability.
- 7. The inability ofa joint to move well through its specific range of motion (ROM)shows lack of mobility. Should you be able to execute movement but lack enough control of it, then the body will decrease the joint's ROM in an effort to control it. This is the essence of how stability affects mobility. Hence, it would be necessary to recognize the importance of training by movement pattern and addressing joint function (or dysfunction) at the same time.
- 8. When an intendedmobile joint is immobile, the stable joint is forced to compensate by becoming less stable. For example, if the hip lacks mobility because of weak or poorly activated iliopsoas muscles, the lumbar spine that is intended to be stable will move instead. In other words, it will compensate for the inaction of the hip. In the same manner, the lumbar spine will extend as a compensatory action when the glutes are weak, under-used or poorly activated (because of too much sitting). The glutes are responsible for hip extension and trunk stability.
- 9. As the lumbarspine compensates for the hip's lack of or poor mobility, the hip's function (e.g., flexion, extension, abduction, adduction) further deteriorates. This subsequently manifests as low back pain. Weak or poor activation of the hip abductors, adductors, hamstrings, and quadriceps muscles, as well as the gastrocnemius causes the femur to adduct and internally rotate, which in turn leads to the knee collapsing medially or inward. This causes stress at the knee resulting in knee pain.
- 10. Poor ankle mobilitywill also result in knee pain because the loading upon landing is transmitted to the knee above. On the other hand, poor thoracic spine mobility will result in cervical pain. In other words, “problems at one joint usually shows up as pain in the joint above or below.
- 11. JOINT FUNCTION Ankle Mobility(Sagittal) Knee Stability Hip Mobility Lumbar spine Stability Thoracic spine Mobility Scapula Stability Shoulder Mobility
- 12. Mobility exercises cantherefore help address restrictions resulting in greater movement efficiency. Table above shows three sets of sample exercises that you can incorporate in your warm-up routine. Although these exercises are needed most by those who cannot do them well, anyone can benefit from them. Exercises that aim to improve ankle, hip, t-spine, and shoulder mobility are described in terms of the starting position and the mechanics of the movement. Note that there are also exercises that target a combination of joints, such as the hip, t-spine, and shoulder.
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- 14. A. Heel elevated anklemobility •Starting Position Stand with your heels placed on a slight incline (one-two inches high) •Procedure Slightly flex the knees so that the foot moves into a dorsiflexed position and return to the starting position.
- 15. B. 3-Way ankle jointmobility •Starting Position Start in a half-kneeling position. Keep one knee in front of the hip and in line with heel. •Procedure Rock the ankle back and forth so that the knee touches the wall. Keep the heel in contact with the ground. Move the knee, forward, slightly toward the midline. Move the knee slightly away from the midline (or outward) Move the knee slowly and with control in each direction, making sure to reach a comfortable position. Repeat on the other leg.
- 16. You may usea dowel when available by placing it beside the toes and moving the knee forward so that the knee is inside (towards the midline) or outside (away from the midline) the dowel. You may also do this on standing position, with the feet a few inches from the wall. Keep the rear knee extended as you move the front knee forward.
- 17. C. Leg Swings •Starting Position Standin front of the wall. Place hands on the wall at shoulder level. •Procedure Swing one leg side in a pendular motion. Keep the knee straight and the support foot in contact with the floor.
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- 19. A. Quadruped hipcircles Quadruped hip circles •Starting Position Assume a quadruped position with the knee and hands on the wall. •Procedure Raise the left knee off the floor and rotate in an arc, attempting to make a big circle. Perform the movement slowly clockwise and counterclockwise for a number of repetitions. Repeat on the other leg.
- 20. B. Standing hipcircles •Starting Position Support your leg on one leg and flex the opposite knee so that it is level with the hip. •Procedure Open the hip as far as possible, attempting to make a big circle with the knee. Perform the movement slowly clockwise and counterclockwise for several repetitions. Repeat on the other leg
- 21. C. Leg lockhip bridge •Starting Position Lie supine with one leg flexed at the hip. Hold the tight to the chest for a passive lock. You may place a ball between the thigh and chest to cue on keeping the hip flexed during the execution of the exercise. •Procedure Extend the hip by bringing it off the ground into a bridge position Keep the foot, knee, and thigh of the extended hip aligned. If the hamstring is cramping, you may raise the foot on a board or platform to increase the hip flexion starting position.
- 22. D. Pigeon stretch •StartingPosition Keep the front knee flexed and in line directly with the hip. The back leg extends behind and stays in line with the hip. Place the hands in front. •Procedure Move the chest close to the front knee. Hold the position for a few seconds. You may use the modification to the pigeon stretch by starting with a half-kneeling position.
- 23. E. Lateral lunge • StartingPosition Stand tall with arms on the waist. •Procedure Take a step to the side. Keep both feet facing forward and the soles in contact with the ground. Push off and go back to the starting position. •Progress by simultaneously raising the arms towards the ceiling.
- 24. F. Rotational squats •StartingPosition Stand with the feet at right angles to each other. •Procedure Shift the weight to the back leg as you dorsiflex the lead foot. Keep the spine neutral. You might feel a bit of a stretch in your groin.
- 25. G. Reverse lunge with overheadreach •Starting Position Stand tall with the arms hanging on both sides. •Procedure Step the foot backward while lowering the hips so one knee bends to 90 degrees. Simultaneously, raise the arms to the ceiling and reach back over the shoulders. Return to the starting position and repeat on the other leg.
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