Posture

The thick black lines represent the major muscles involved in standing. The vertical dotted line illustrates the center of gravity. Note this line falls behind the axis of rotation of the hip and in front of the knee.
This causes the ligaments of the joints to be tense, and is indicated by the dotted lines passing in front of the hip (ilio-femoral) and behind the knee (posterior ligament).

A closer look at LORDOSIS

Lordosis is the normal curve of the neck and lower back.

Excessive lordosis may cause an extreme inward curve in the lower back. This condition is also called swayback

November 26th

November 13, 2007

A 2007 Marathon Picture…..

One legged ball squat

1) Place stabilit against wall approximately lower back height.
2) Start position: Lean lower back against ball and take approximately one step forward with each foot. Feet should be slightly wider than hip width apart.
3) Raise one foot off the ground. Bending at the hips and knees, lower body until thigh is parallel to the ground. DO NOT allow knee to extend past the big toe.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position.
6) Watch for proper knee alignment – do not let front knee extend past big toe or deviate laterally or medially.

Incline Flye>

1) Lie back onto a ball with your body at an incline (45° or less

2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip).
3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the upper chest region.
4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position.
5) To end the exercise, place the DB’s on shoulders, then onto thighs or at sides.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position.

<Single Leg Hip Extension on Ball >

1. Back lying position on floor. Place hands at sides with palms down on floor. The closer the arms are to the body the harder the movement will be.
2. Start position: Place one heel on top of Stability bal with knee slightly bent.
3. Raise hips off floor by pressing one heel into ball.
4.Repeat 3 x 15

November 01, 2007

Dead Bug
(advanced abdominal)
• Lie on your back with knees bent and arms (elbows straight) up in the air. (a)
• Slowly lower one arm (straight), hold for two counts, then raise again. (b)
• Next lower one leg (straight), hold for two counts, then raise again. (c)
• Then lower your opposite arm and leg (both straight) and hold for two seconds.
• Repeat the entire cycle 30 times.

Hamstring Stretch with Tubing or a rope.
1. Lie on your back and place tubing around the bottom of one foot. Hold the other end of the tubing in your hands.
2. Bring your knee up to a 90 degree angle and hold the bands close to your chest.
3. Slowly extend your knee until your leg is straight.
4. You should feel a stretch on the back side of your leg. If not then bring the knee closer to your chest and then straighten your leg.
5. Repeat for prescribed repetitions and then repeat with the other leg.