Professional Documents
Culture Documents
Movement-X NYC 10-5 Notes
Movement-X NYC 10-5 Notes
Scapular movement
● Protraction- scaps move away from spine
● Retraction- scaps move in toward spine
● Elevation- scaps move up
● Depression- scaps move down
● Upward rotation- bottom of scaps move away from spine, top of scaps move toward
spine
● Downward rotation- bottom of scaps move toward spine, top of scaps move away from
spine
● Internal rotation (really arm movement)
● External rotation (really arm movement)
Exercise: Sit on floor with legs out straight, arms straight up overhead, shoulders depressed.
Elevate scapulas as only movement to touch partner’s hands positioned just above. Each time
partner moves hands slightly higher
Exercise (scap push ups): In with plank with full scapular protraction, hold for 3 seconds then
partner touches spine; move to full retraction, then back up. 10 reps
-Progression: Shift forward to tops of toes, feet straight, shoulders in front of feet
Pelvic movement
● Anterior tilt- front of pelvis tips downward; glutes and abs are turned off
● Posterior tilt- front of pelvis tips backwards; glutes and abs and engaged. (Couples with
feet turning out)
Chest movement
● Open chest couples with protraction and external rotation
● Closed chest couples with retraction and internal rotation
Exercise: Lay down, knees bent, feet together, arms crossed, posterior pelvic tilt (low back flat)
-Partner slides hand to butt; minimal posterior pelvic tilt to lift butt out of the way
-Partner slides hand to low back; minimal anterior pelvic tilt to lift low back out of the way
-Partner slides hand to shoulders; minimal shoulder elevation (like beginning of a sit-up) to lift
shoulders out of the way
-Partner chooses at random which points to move toward; singling visibly where s/he is going
-Goal with all partner exercises is to have partner succeed 80% of the time. This allows them to
work at a pace that is functional and shows results. Do not make too easy but not seek to trick
or beat, this does not allow for optimal growth but focuses attention of frustration.
Handstand
-One necessary aspect of a handstand is having your center of mass over your point of
contact with the ground
-Should be as straight as possible, not “hollow”
-Need stability to remain rigid with mass over support
-To spot a chest to wall handstand, squat down in a wide stance, cup under partner’s
shoulders and brace as they walk up and when they come down
Exercise: “Front line drill” lay on face, feet together, arms out 45 degrees. Partner rotates your
hips into a posterior tilt, belly button should stay on the floor. Practice a steady hold, partner
poking to test glute and ab contraction 60 seconds.
-Same as above, only arms over head with hands and wrists slightly elevated off the
ground
-Same as above only hold a PVC overhead. If you lose tilt or bodyline three times move
back in the progression
First knuckle raises: Plank with index fingers parallel. Press off palms onto only fingers (whole
fingers, not tips), thumbs off ground
-Steps down: on knees; on knees, butt on heels; leaning against wall
Fin push-ups: Push-ups on wrists with fingers pointed back. Hands should be wide enough that
forearms are vertical at bottom.
-Same step down variations
Dorsal push-ups: Push-ups with arms internally rotated, ideally pinkys pointed back, at least
inward.
Stick drills
Types of grip
Pronated
Suppentated
Eagle (extreme suppenated)
Exercises:
The following are examples of “kinetic koans”
-Hold stick at hips, pike, hold stick with hips and let hands hang. Re-stand
-Variation: same but add squat after pike
-Hold with double supinated grip, slide to one side, twist to eagle and back (rotating body into
open side makes it easier)
-Same thing at eye level, overhead, behind the back (flexing at the pelvis makes it
easier), same between legs
-Hold with one eagle, one supinated grip, slide toward supinated, then rotate to eagle
-Same thing overhead, between legs, in front keeping parallel, behind back
-Grip stick with fingertips, step over one foot at a time then back without touching
-Hope over and back; Jump over and back; Jump over and back off rebound
-Sit with feet off of the ground, hold stick and move from touching hips to butt without touching
your feet
-Progression- same with straight legs; straight feet
-Stick on floor, rotate 360 degrees while keeping stick planted and body on same side (twist
stick around, then lower stick and untwist arm)
-Same in reverse direction
-Same with two sticks (starts the same but once arms are tangled, step out on high arm
side. Try same in reverse direction.
-Lay on back with legs up, stick balancing on feet; end laying on stomach, knees bent with stick
still on feet- don’t use your arms
(two answers: twist to one side; backward roll)
-Activation game: partner drops stick at different angles, catch as close to the ground and
quietly as possible
-Try catching in squats
-Try catching in pike
-Partner calls which hand you catch with
Hanging
Anything with an anchor point and straight arm
Scapula and grip tend to bring weak links in pulling movements
If you can’t maintain a particular hang for at least 30 seconds use a support
Look at Dr. Kirsch book on hanging for surgical rehab (this book?)
Finite isolation
Neck
● Hold up index fingers about one inch from either side of chin, practice gliding neck side
to side until touching fingers. No turning or rotating, glide just the head with orientation
staying constant
● Same thing but forward and back so that fingers disappear from peripheral vision
● Circles
Sternum
● Hold arms straight out to sides, practice gliding sternum side to side. No turning or
rotating chest or hips, glide just chest keeping arm and hip orientation constant
Simple seeming movements but hard to do, present a new neural pattern. Once you are able to
do one easily, find a new challenge
Exercises:
-Partner chops to neck slowly, glide away, then back and around
-Shoulder blades depressed, chop under ear, drop head to shoulder then down and around.
Think about head moving forward and down not just down
-Arms straight out to sides, partner chops to ribs, glide away then back and around
-Arms straight out to sides, partner chop to ribs, flex sternum to side, then rotate forward and
down and around
-Arms straight out to sides, partner chop to ribs, flex sternum to side, then rotate backward and
down and around (if needed can flex hips, tilt head back, raise heels to make easier)
-Partner squats and chops to waist, glide pelvis to side then hinge and circle backward and
around (if needed can bend knees or raise heels to make easier)
-Partner squats and chops to knees, rotate each knee inward, back and around as needed
● Closed kinetic chain: Center of body mass moves toward the peripheral
● Open kinetic chain: Peripheral moves toward the center of body mass
Grip
● Start by gripping at the top of the ring
● Rotate until grip is under the strap
● Close elbows in toward one another to lock the grip
● Start high with bent elbows and feet on ground for 15 second hold.
● Progress to full hang with eagle grip
○ With grip think about actively suppenating
From bottom of dip, keep thumbs touching body and trace body line (around edge of chest) until
in false grip hang. Hold for one minute x2 sets.
Squat exercises:
● Pushone knee out
● Pump the knee out
● Head or elbow to floor (use fingers/fists to make a shelf to touch so something touches
floor)
● Raise one heel, press knee forward to stretch big toe
● Same but then internally rotate knee to touch opposite shin
● Rotate knee in toward ground without lifting heel 10 second hold for 10 reps
Locomotion
● Hands and feet low butt crawl (knees off ground)
○ Raise contralateral hand and foot, hold 3 seconds before replacing
○ Same, hold 1 second
○ Place outside palm bone and roll onto fingers and ball of foot
○ Do with PVC balanced on hips, don’t drop
● Side squat, extend one foot out to side, touch toe then plant foot, shift weight across,
step into squat. Repeat.
● Side squat, plant hands in front, press into, slide feet across floor keeping in contact,
then slide hands
● Side squat, plant hands in front, move rear hand across then place other, rear leg
passes in front of front leg, then front leg moves to return to squat
● Side squat, plant hands in front, “helicopter” to rotate shoulders and hips in direction of
movement, press into hands and glide feet across, back to squat (application of press
up)
● “Dragon squat” step rear leg behind front in direction of movement, plant ball of foot, stay
low. Twist all the way around, staying low then step out to side back to squat
● “Crab walk” Side squat, straighten front leg out in direction of movement staying low,
step back leg up to meet in squat
● Side squat, straighten front leg out in direction of movement staying low, step behind into
a dragon squat, untwist, step out to squat
● “Wipe your ass, look at it, check your foot that you didn’t step in it, reach far far to the
garbage can, replace hand with foot” - From a plank step one foot up by your hand, with
that side hand make a motion like wiping your ass, then bring the arm up high over your
head, look at it, raise your opposite foot and arch across to look at it, place the first hand
on the floor far in front of you, then the raised foot places down where the hand on that
side is and repeat on opposite side.
● Same thing but bring your ear to the ground at the end