Non-Locomotor

Movement Skills
What are Non-Locomotor skills?
1.Non-locomotor skills are the body's
movement that does not involve movement
from one place to another.
2.It involves movements around the axis of
the body.

3.It includes actions such as pulling, bending,

twisting, pushing, stretching, flexing, lifting,
raising, turning, etc.
• Proper Breathing
— starts in the nose and then moves to the
stomach as your diaphragm contracts, the belly
expands, and your lungs fill with air. "It is the
most efficient way to breathe, as it pulls down
on the lungs, creating negative pressure in the
chest, resulting in air flowing into your lungs."
Example: Close the mouth and take a
slow breath in through the nose, while
feeling the abdomen rise and inflate
like a balloon. Breathe out slowly
through pursed lips, as if blowing
bubbles.

Benefits: When we inhale and exhale

completely, our breath can boost our
energy levels, relieve pain and stress,
improve our immune system, and help
us sleep better. It also helps us recover
from exercise, pain, or illness more
quickly.
• Core Bracing
— also known as 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.
Benefits: It provides a lot of support for your spine —
particularly in your lower back. This support is crucial
because your lower back is one of the easiest areas
to injury when you're exercising.
• Dead Bug Series
— a progression that strengthens the core by challenging the
deep abdominal muscle.
The transverse abdominis or TVA, to stabilize the pelvis
against the resistance of the moving arms and legs.
DEAD BUG EXERCISE targets your abs. It is a bodyweight
exercise done by lying on the floor. The lower back is kept in
contact with the mat all the time while bending knees 90
degrees. The arms are lifted straight up above the shoulder.
Benefits:
It is a great core
move that targets and
strengthens the
abdominal wall. It
also helps to improve
core strength,
coordination,
balance, and
flexibility.
• Bird Dog Exercise
Why is it called Bird Dog Exercise?
—”The move is thought to be named
after the pointing position of hunting
dogs, who stands lengthened with a
front leg up and a back leg extended
behind.”
Benefits:
The bird dog exercise works the erector spinae, rectus abdominis, and
glutes. These muscles allow for correct movement, control, and stability of
the whole body. It's an ideal exercise for people with low back concerns ,
including hypermobility, and it can help develop good balance and posture.

Targeted Muscles:
Bird dog exercise targets the core,
glutes (butt), low back, upper back
and shoulders, abs, and thighs. It
can address all of these muscle
groups because it requires
movement from your arms and legs
while your core stabilizes your
body.
 • Fire Hydrant
—also known as “quadruped hip abductions”, is
a bodyweight exercise that mainly works the
gluteus maximus muscle, but some variations
also work the core. It is a great exercise to sculpt
your glutes, improve back pain, and lower the
risk of injury.
Benefits: Strengthens
the gluteus maximus,
tones and strengthens
the core, improves
posture, reduces back
and knee pain, and
lowers the risk of
injury.
• Cobra Push-up
—a stretching exercise that
primarily targets the lower back and
to a lesser degree also targets the
abs, groin, and hip flexors.
Benefits:
Targets multiple muscle groups. The Cobra push up works the chest,
triceps, and shoulders, as well as the muscles of the upper back,
including the rhomboids and the trapezius. Improves posture, increases
flexibility, Enhances core stability, Low-impact, and Versatile.
 • Scapular Retraction & Protraction
Scapular Retraction involves pulling the scapulae (or shoulder
blades) towards each other, i.e., in the direction of the spine,
without the shoulders shrugging upwards.

Scapular Protraction also called abduction of the scapula; this

is when the scapulae move laterally away from the spine. It is
essentially the opposite of scapular retraction. The muscles
involved in shoulder abduction are the serratus anterior,
pectoralis major, and pectoralis minor.
Benefits: A combination of
upper back strength and
shoulder mobility, the prone
scapular retraction is a great
way to train the upper back
to handle stresses and
fatigue from many everyday
activities. This will help with
your shoulder and scapular
positioning which can also
prevent acute and chronic
pain in this area.
Benefits: It also aids in the
improvement of your posture,
which can help with a multitude
of problems, such as back pain
and shoulder pain. The muscles
involved in scapular retraction
are the upper trapezius, middle
and lower trapezius, rhomboids,
and latissimus dorsi.
• Squat Sequence
— is a fundamental component of physical education and
exercise routines. It involves a series of movements that
target various muscle groups, primarily focusing on the
lower body. Squat sequences typically consist of
performing squats in different variations, each designed
to engage specific muscles and promote overall strength,
stability, and flexibility.
individuals perform a variation of squats:

Wide-stance Squats
— also known as
'sumo squats' because
the wide foot
placement somewhat
resembles a sumo
wrestler's starting
stance.
individuals perform a variation of squats:
Narrow-stance
Squats
— or close stance
squat is a back squat
performed with feet
at around shoulder-
width apart or even
narrower.
individuals perform a variation of squats:

Goblet Squats
— is a full-body exercise
that involves performing
a squat while holding a
single free weight, such
as a kettlebell or
dumbbell, in front of the
chest.
individuals perform a variation of squats:

Single-leg Squats
— is a squat movement
that's performed on only one
leg. It adds a balance and
stability challenge to the
traditional squat. These are
sometimes called pistol
squats.
Squat sequences offer several benefits, including:
 Squatting engages major lower body muscles, helping to build
strength in the quadriceps, hamstrings, and glutes.
 Squatting requires core muscles to stabilize the body, leading to
improved core strength and posture.
 Regular squatting can enhance hip and ankle flexibility,
contributing to improved range of motion.
 Weight-bearing nature of squats can help promote bone health
and density.
 Squat sequences can contribute to burning calories and
improving overall metabolism.
Thanks for your time!