Functional Patterns 10 week online course movements

  • Week 1: Myofascial Release
    • Tools Medicine Ball
    • Rectus Femoris prone on med ball
    • IT Band: Sidelying on Ball top leg crosses over anteriorly
    • Glute max/min cross leg figure 4 on ball
    • Gluteal fold: seated on one heel opposite leg straight with med ball under straight leg
    • Adductors: prone roadkill position on knee and hip flexed and abducted with ER
    • Quadrats Lumborum: reverse table top position med ball in low back
    • Calf: med ball on calf long sit
    • Upper ab/Serratus: sidelying arm in flexion/abduction
    • Pec major: prone arm elevated in scaption
  • Week 2
    • Tennis ball/ Lacrosse Ball
    • TFL in prone
    • Glute med: supine in fallout position
    • Anterior and Posterior 45: oblique sit elbow/forearm support for lateral glute/hip/IT
    • Gluteal Fold and calf in long sit
    • Upper Abdominals in prone
    • Pec major: Standing ball at wall
    • Latisimus: Sidelying with weight bearing arm flexed and supinated in upper cut position
    • upper Trap: prone between upper trap and table edge
  • Week 3
    • Theracane/Lacrosse Ball/Mace Bell
    • Iliacus: Supine Theracane
    • Upper abdominals theracane
    • Lateral Obliques: Sidelying on ball
    • Inner Calf: Theracane seated modified pigeon pressure straight down
    • Plantarfascia standing on ball
    • Upper pec: Seated with Theracane
    • Hamstring: Seated on bench on ball
    • Subscapularis: Seated mace coming up towards arm pit
    • Suboccipital: Supine ball
  • Week 4
    • Posture Introduction
    • Finding Standing Neutral
    • Good Posture: Joint Stacking
      • Lateral View for sagittal position
        • Lateral malleolus under center of knee
        • mid point between ASIS and PSIS
        • MIDDLE of rib cage
        • Compensations
          • axial loading: anterior pelvic shift, and posterior shift of rib cage
            • Anterior Pelvic shift=too much length in lower ab wall
            • GOING INTO A POSTERIOR PELVIC SHIFT MAKES IT EASIER TO GAIN AWARENESS IN LOWER AB WALL
          • May get hip hyper ext and anterior knee shearing
          • Excessive knee flexion
        • MOST IMPORTANT CUES/CORRECTIONS PERTAIN TO LATERAL VIEW
      • Standing Neutral
        • Long spine with structural reinforcement
        • Foot
          • Middle of foot lines up with ASIS