ACE Personal Trainer Manual5th Edition

Chapter 9: Functional Programming forStability-Mobility and Movement

Lesson 9.2

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• After completing this session, you will be able to: Discuss the importance of promoting proximal mobility of

the hips and thoracic spine, and demonstrate exercises and stretches for each

Discuss the importance of promoting proximal stability of the scapulothoracic region and distal mobility of the glenohumeral joint, and demonstrate exercises and stretches for each

Discuss the importance distal mobility, and its effect on the kinetic chain

LEARNING OBJECTIVES

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• Limitations in mobility within the hips and thoracic spine in any of the three planes should become the focus of programming.

• Follow fundamental principles to improve mobility: Static stretching should precede dynamic mobilization to improve

muscle flexibility. Avoid compensated movements at successive joints. When stretching a muscle that crosses two joints, joint movement

must be controlled at both ends of the muscle. Utilize supportive surfaces while promoting mobility.

• Once a client can stabilize proximally, shift from isolated to more unsupported, integrated multijoint and multiplanar movements. Incorporate flexibility exercises that lengthen the muscles in all

three planes.

PROXIMAL MOBILITY: HIPS AND THORACIC SPINE

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• Objective: improve extensibility within the lumbar extensor muscles

CAT-CAMEL

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• Objective: improve hip mobility in the sagittal plane

PELVIC TILTS

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• Objective: improve hip mobility in the sagittal plane without compromising lumbar stability during lower-extremity movement

PELVIC TILT PROGRESSIONS: SUPINE BENT-KNEE MARCHES

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• Objective: improve hip mobility in the sagittal plane without compromising lumbar stability during lower-extremity movement

PELVIC TILT PROGRESSIONS: MODIFIED DEAD BUG WITH REVERSE BENT-KNEE MARCHES

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• Objective: improve mobility of the hip flexors in the sagittal plane without compromising lumbar stability

HIP FLEXOR MOBILITY: LYING HIP FLEXOR STRETCH

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• Objective: improve mobility of the hip flexors in all three planes without compromising lumbar stability

HIP FLEXOR MOBILITY: HALF-KNEELING TRIPLANAR STRETCH

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• Objective: improve mobility of the hip flexors in all three planes without compromising lumbar stability

HIP FLEXOR MOBILITY PROGRESSION: HALF-KNEELING

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• Objective: improve mobility of the hamstrings in the sagittal plane without compromising lumbar stability

HAMSTRINGS MOBILITY: LYING HAMSTRINGS STRETCH

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• Objective: improve hip mobility and stability and core stability by activating the gluteal muscle groups

HIP MOBILIZATION: SHOULDER BRIDGE

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• Objective: improve hip mobility in the transverse plane

HIP MOBILIZATION: SUPINE 90-90 HIP ROTATOR STRETCH

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• Objective: promote thoracic extension

THORACIC SPINE MOBILIZATION: SPINAL EXTENSTIONS

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• Objective: promote trunk rotation, primarily through the thoracic spine with some lateral hip mobility

THORACIC SPINE MOBILIZATION: SPINAL TWISTS

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• Objective: promote hip and thoracic mobility while simultaneously maintaining lumbar stability

POSTERIOR MOBILIZATION: ROCKING QUADRUPEDS

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• The glenohumeral joint is highly mobile – movement is contingent upon the stability of the scapulothoracic region.

• Parascapular muscles (i.e., serratus anterior, rhomboids, and lower trapezius) cause movement of the scapulae, and maintain stability against the rib cage

• A lack of thoracic spine mobility compromises stability of the scapulothoracic region, which affects mobility of the glenohumeral joint

• Promoting stability within the scapulothoracic region requires thoracic mobility in addition to other key factors: Tissue extensibility (both active and passive structures) Healthy rotator cuff muscle function Muscle balance within the parascapular muscles Ability to resist upward glide and impingement against the

coracoacromial arch during deltoid action

PROXIMAL STABILITY OF THE SCAPULOTHORACIC REGION AND DISTAL MOBILITY OF THE GLENOHUMERAL JOINT

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MOBILITY OF THE GLENOHUMERAL JOINT

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• Objective: kinesthetically improve awareness of good scapular position, improving flexibility and strength of key parascapular muscles

SHOULDER PACKING

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• Objective: improve rotator cuff function while maintaining good scapular position

INTERNAL AND EXTERNAL HUMERAL ROTATION

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• Objective: improve rotator cuff function with four integrated movements (in two diagonal patterns) at the glenohumeral and scapulothoracic joints

DIAGONALS

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• Objective: strengthen the posterior muscles of the shoulder complex

REVERSE FLYS WITH SUPINE 90-90

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• Objective: strengthen the parascapular muscles

PRONE ARM LIFTS

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• Objective: stabilize the scapulothoracic joint and lumbar spine in a closed kinetic chain (CKC) position

CLOSED KINETIC CHAIN WEIGHT SHIFTS

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• The gastrocnemius and soleus muscles often exhibit tightness and limited mobility.

• When a stretch reaches the muscle’s limits of flexibility, the likelihood of compensated movement with further stretching increases. Reestablish calf muscle flexibility using

static stretches and self–myofascial release.

Continue to promote good ankle function with progression.

DISTAL MOBILITY

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• Movement efficiency involves a synergistic approach between stability and mobility where “proximal stability promotes distal mobility.”

• Proximal mobility includes movement of the hips, thoracic spine, and scapulothoracic region, whereas distal mobility includes the glenohumeral joint and ankle.

• To enhance extensibility and mobility, trainer can employ several different stretching modalities, including self-myofascial release, to help increase range of motion (ROM) and reduce hypertonicity.

• Proper joint alignment facilitates effective muscle action and joint movement, serving as the platform from which good exercise technique is built.

SUMMARY