12 DIRECTIONAL AND MOVEMENT TERMS

1. Flexion and Extension

-flex is another term for bend
-to flex your shoulders it must be forward only
Hyperextension means that there's been excessive movement of a joint in one direction (straightening). In other
words, the joint has been forced to move beyond its normal range of motion.
2. Abduction and Adduction
- When we say Abduction we are moving away from your midline
-and Adduction is moving towards your midline
3. Rotation and Circumduction
-When we say Rotation it is to rotate and it’s either inversion or eversion motion
-Circumduction your movements form a circle
4. Plantar extension and Dorsiflexion
-Plantar extension meaning to say your feet are hill up and toes are down
- Dorsiflexion backward-bending motion of your foot then toe-up
5. Ipsi and Contralateral
- When we say Ipsi or Ipsilateral you are moving on the same sides
- Contralateral moving on the opposite sides
6. Pronation and Supination
- Prone is lying face down with a palm up and dorsiflex position
- the supine position, the individual is lying on their back, with their face and abdomen facing upwards. with
palm down and dorsiflex position
7. Protraction and Retraction
- When we say Protract it is a movement that results in a portion of the body being moved forward on a plane
parallel to the ground.
- (the reverse of protraction): the movement that results in the protracted portion of the body being moved
on a
parallel plane, back to its original position.
8. Inversion and Eversion
- Inversion involves the movement of the sole towards the median plane – so that the sole faces in a medial
direction.
- Eversion involves the movement of the sole away from the median plane – so that the sole faces in a lateral
direction.
9. Progression and regression
- Regression requires less effort
The preparatory position of regression has one leg dropped in a dorsiflex position
- Meanwhile progression requires effort
Parts of Your Abdomen
  Abdominal bracing is the process of quickly activating all of your core muscles and sucking in your stomach. You
then hold this tightness while you perform a particular exercise motion. This action creates a lot of pressure in
your abdomen and prevents you from loosely moving this part of your body.
 It helps strengthen your abdominal and back muscles, which can support more comfortable sitting and standing
positions, reduce back pain, and improve your balance.
 Each exercise and activity you must always brace your core.

Non-locomotor and locomotor skills

Non-locomotor
1. Dead bug
- Standard position in dead bug you must flex your hip together with your knees and your shoulders.
2. Bird Dog
- in a prone position with a standard position called the “Quadruped position”
- spine must be neutral meaning straight
3. Hip bridge
4. Plank
- Lock your elbows and lift your knees
5. Downward Dog
6. Squat Series
7. Press-up
- In a prone position extend your arms then chess while locking your elbows
8. YTW

Locomotor
1. Baby crawl
- standard position Quadruped position
- Contralateral
- Consistent neutral spine
2. Bear Crawl
3. Gorilla Walk
4. Crab Walk
-Dorsiflex and contralateral
5. Jumping and landing
6. Walking
-heel to toe

Minimum of Warm-ups is 5 to 15 minutes