Amatong, Abife R.

Anatomical Movements
BSAC 1A November 16, 2020

1. Flexion
-decreases the angle of the joint and brings two bones closer together
Example: curling bicep when weight lifting
2. Extension
-opposite of flexion
-increases the ankle between two bones o parts of the body
Example: someone stands up and knees straighten.
3. Rotation
- movement of bone around its longitudinal axis.
-movement of ball and socket joints
Example: when you put your hands on your hips
4. Abduction
- moving a limb away from the midline of the body.
ex: moving your arms up away from your body, like starting a jumping jack
5. Adduction
-movement of the limb toward the midline
Example: ending a jumping jack, put arms down toward the body
6. Circumduction
-combination of flexion, extension, abduction and adduction
- Commonly seen in ball and socket joints such as the shoulder
-the limb as a whole outlines a cone.
Example: perform a serve in tennis
7. Dorsiflexion
-lifting the foot so that its superior surface approaches the shin (standing on
your heels)
Plantar Flexion
-extension at the ankle so that the foot points inferiorly
8. Eversion
-tilt the sole of foot away the midline of the body
Inversion
-movement of the sole towards the midline of the body
9.Suppination
-movement which person turns their hand, wrist and forearm.
ex: turning your hand over to receive money
10. Pronation
-includes dorsiflexion, eversion and abduction
-when you walk your weight tends to be more on the inside of your foot
Example: turning screwdriver
11. Opposition
- palm of the hand, saddle joint between metacarpal 1 and the carpals allows
opposition of the thumb
Example:: when you snap your finger
12. Reposition
-Returning the thumb to its anatomical position to the index finger
Amatong, Abife R. Dynamic and Static Stretching
BSAC 1A November 16, 2020

Dynamic Stretching
- are controlled movements that prepare muscles, ligaments and other
tissues for performance and safety.
-should be used as part of warm-up routine before any athletic event

14 Examples of Dynamic Stretching

1. Lunge with a Twist

2. Hug into chest expansion
3. Front Swings
4. Side Cross Wings
5. Knee to Chest
6. Pull Quad
7. Lunge Walk
8. Arm Cross and Butt Kick
9. Posterior Swings
10. Standing Twist
11. Standing Calf Raise
12. Running Arm
13. Soldier March
14. Hamstring Curls

Static Stretching
-done at the end of your workout and involve stretches that hold in place for
a period of time or cool down routine to help prevent injury and allows muscles to
loosen up.

14 Examples of Static Stretching

1. Biceps stretch
2. Overhead triceps stretch
3. Wrist Stretch
4. Quadriceps Stretch
5. Seated Butterfly Stretch
6. Deep Lunge
7. Trunk Stretching
8. Neck Stretching
9. Shoulder Curls
10. Chest Stretch
11. Side Stretch
12. Hamstring Stretch
13. Low back Stretch
14. Pretzel Stretch