Comp Mat Training

Local stabilizers

Location : deep (close to the joint) , crosses only one joint
Muscular contraction : minimal length change
Main function : increases intersemental integrity , controls translation and excessive intersegmental function
Secondary function : assists postural holding, antigravity and stability
Muscle Activity: continuous and independent of the direction of movement
Force : Distributes/absorbs force, controls deceleration (ie VMO controlling knee flexion in a lunge

Global mobilizer

Location : superficial , crosses multiple joints
Muscular contraction : maximal length change
Main function : controls ROM, mvt production and high physiological loads
Secondary function : assists rapid and accelerated movement , produces higher force
Muscle Activity: intermittent and contigent on direction of movement
Force : Initiates and directs force (ie the lower extremity movement in lunge)

Outer unit

rectus abdominis, obliques , erector spinae, adductors, gluteus maximus, latissimus dorsi (Lats)
Neurological state : Do 

Inner unit

transverse abdominis , lumbar multifidi , muscles of the pelvic floor and diaphragm
Neurological State : be

Breath types & purposes

Posterior diaphragmatic: back rib expansion, parasympathetic 'Be' state.useful for abs goal is to balance anterior and posterior

Intercostal/Gill: lateral rib mobility and lung capacity. goal is to balance front and back

Dragon breath: sharp exhale for deep core activation (TVA/pelvic floor) and arousal 'Do' state. engage abs during inhal as well , can gp quadruped if having hard time engaging abs

Pelvic Position: neutral vs posterior

Neutral = ASIS and pubis level (balanced recruitment). Posterior tilt = pubis anterior to ASIS (relieves lumbar load, useful for beginners; avoid overuse to protect extensors).

Hyperlordosis

means this curve is exaggerated — your lower back arches more than normal.

How to determine whether back musculatureir active or relaxed

play the piano on the spine, in neutral pelvis there should be no movement 

Where would the contents of the bowl be spilling in a posterior pelvic tilt

backwards
In a posterior pelvic tilt:

• The ASIS tips backward and up relative to the pubic bone.

• The pubic bone moves up and backward, so it becomes higher than the ASIS in terms of vertical position.
  The pubis is anterior to the ASIS

Pelvic Stability

Capacity of the joints of the pelvis to effectively transfer load ( one of the primary functions of the pelvis is to effectively transfer loads generated by gravity , body weight and external forces Cue: balance water on sacrum. use abs , Maintain under changing lever loads.

Pelvic stability Assessment

client position : subine feet flat
action : - assess if pubic bone and ASIS are level in all planes if not cue to correct
-cue to engage inner unit and do knee folds
- assess neutral pelvis and intersegmental stabiity
troubleshooting : if client is having a hard time maintaining stability , cue to exhale and recruit pelvic floor , “lacing up” can help with intersegmental stability
-press fingers onto mobile area, verbally describe what you feel, tell client to push into hands

Intersegmental Stability

Control of vertebra-to-vertebra motion under load using Inner Unit. Cue: corset the lumbar spine; maintain during flex/ext/rotation.

Intersegmental stability assessment

client position : supine feet flat on the mat and knees bent
action : cue to engage inner unit , bring knees into table top one at a time , tell client to do knee folds and play the piano on the spine assess the stability of each spinal segment(T12-L5)
troubleshoot: if a segment is moving under load press with finger , when engaged TVA will be soft and pliable but still have resistance , oblique are hard , if unable to stabilize find proper modification to make mvt easier

Pelvic floor assessment 

client position : supine feet flat on mat 
instructor position : hands lateral to rectus abdominis
Action: cue posterior diaphragmatic breath , engage pelvic floor, dialogue to confirm sensing , cue client to create balanced pelvic floor 
Troubleshoot: yoga block btw the thighs can help engage , build endurance by contracting during inhale and exhale

Transversus abdominis assessment

client position : supine feet flat on mat 
instructor position : hands lateral to rectus abdominis
Action: posterior diaphragmatic breath, cue to engage pelvic floor , feel sublte condensing sensation
Troubleshooting: tell client to turn off pelvic floor to feel release if you cant feel TVA

Inner unit engagement

To asses TVA tell client to engage pelvic floor w/o abs

Hip Differentiation

Move femur in acetabulum while pelvis stays quiet. Prevents lumbar substitution (low back in everyday activities is better designed for stability, micro movement, adjustments , hip has huge ROM) ;
if femoral head scoops and glides properly lumbar spine does not ovemobilize

Hip differentiation quadruped assessment

client position: quadruped

action: extend hip and bring knee towards chest, flex one shoulder and reach arm overhead
troubleshoot : have the client slide the extremity with as little mvt as possible, if pelvis or ribcage rotates adjust client into neutral (manually or verbally) and cue to increase ab support
if pelvis shift laterally cue to press evenly through hands and bring pelvis towards midline, have client press hip intro instructors hand (active abductors on the supporting leg)

Indications of limited hip differentiation

overactive superficial hip flexors (sartorius, rectus femoris and TFL)
limited drop and glide gives mechanical advantage to hip flexors, good femoral mobility gives psoas mechanical advantage and release hip flexors

Where does the femoral head go in flexion , extension , adduction and abduction 

posteriorly, anteriorly, laterally, medially 

cueing hip differentiation

• stabilize pelvis and move the femur

• keep the pubic bone stable while leg moves

• crease at the hip while maintaining pelvic position
  
  Flexion : crease at the front of the hip while maintaining pelvic position
  extension : crease at the gluteal fold while maintaing pelvic position
  abduction: crease above the greater trochanter while maintaning pelvic position
  adduction : crease deep in the groin while maintaining pelvic position
  

Hip flexion assessment 

client position : subine , neutral pelvis
action : cue posterior lateral breath and inner unit engagement 
flex one hip at a time with heels released towards the butt 
-assess that the femoral head scoops without the hip flexors
troubleshooting: if hip flexors are initiating flexion, try knee stirs to release femoral head into the socket

Hip extension assessment

client position: prone hands folded under forehead, legs slightly externally rotated
action : stabilize neutral pelvis by engaging abs
lift leg while maintaining pelvic position
troubleshooting: pelvis anteriorly lifts , SI joint doesnt maintain stability , to address proprioceptive feedback and limit ROM

Scapular Position

Neutral: scapula flush on ribs, glenoid fossa 10 to 15 degrees of the lateral plumb line
cues: forward broaden clavicles; release coracoid; avoid excessive elevation.

What is neutral scapular position

• the root of the spine of the scapula and the point of inferior angle are aligned

• vertebral border is 3 inches from vertebral column

• superior angle is aligned w T2/R2

• inferior angle is aligned w T7/R7

Neutral scapula assessment

client position : standing , facing away from instructor
action : assess neutral scapular position, correct verbally and manually
troubleshooting: if the scapula is elevated have client release down the back
if inferior angle moves away from ribs and is visually prominent, manually adjust the scapula , bring one hand to coracoid process (near clavicle) and ask client to move it away with other hand draw scapula down the back

Scapulohumeral Rhythm

Abduction sequence: 0–15° set, 15–90° scapula begins to upwardly rotate slightly/most movement in glenohumeral joint, 90–180° scapular upward rotation; minimize upper-trap dominance.

Adduction: 
FIrst 90 degrees : scapula neutralizes 
last 90/15 : most mvt at glenohumeral joint
last 15 scapula set and does not downwardly rotate

Scapular Stability

Serratus anterior + middle/lower traps co-contract to keep scapula hugging ribs during load-bearing and reaching tasks. hold neutral for 20 seconds in a plank
cues : keep all edges flat on rib cage , broaden scapula around ribcage and rotate upper arm bones, broaden clavicles laterally

Scapulohumeral rythm assessment

client position : standing , facing away
action : adduct and abduct the arm

determine if position is : elevated , depressed, upwardly rotated, downwardly rotated, protracted or retracted ALSO if theres anterior tipping (tip lifts off otherwise scapula is flat) or scapular winging

troubleshooting:
dysfunction : scapula in anterior tilt b4 mvt → release pec & bring coracoid process back in place
dysfunction: scapula downwardly rotates during first 15 degrees of abduciton → place hand medially to inferior angle and apply pressure
dysfunction: upper traps engage → manually cue to release traps, place hand on upper shoulder and cue client to slide or release down the back
dysfunction: ratio of glenohumeral mvt to scapular mvt is dysfunctional → observe dysfunction & adjust mechanism
dysfunction: scapula does not set in the last 15 degrees of adduction → place hand medially to inferior angle and manually inhibit dowward rotation

flight assessment for scapulohumeral rythm

client position: prone , arms bys ide
action: engage inner unit & back extensor
extend spine & lift sternum off mat reach fingers towards toes
adduct scapula towards midline as humeral head externally rotates
cervical spine should follow continuous line of trunk
troubleshooting:
-if humeral head sheers fowards (sliding slightly forward inside the joint) or internally rotates → cue to depress scapula & adduct towards midline
-cervical spine hyperextended → cue to nod the chin & retract head
-scapula elevate as spine extends → cue to move scapula away from shoulders

Cueing scapulohumeral rythm

• allow scapula to release down the back

• lengthen from the proximal end of the triceps through the last 2 finger

• allow head of the humerusto inferiorly scoop (drop and glide in the shoulder) to bring the arm to 90 degrees

Shoulder flexion for scapular stability assessment

client position: quadruped
action : see if client can hold a plank in neutral scapular position
troubleshooting: if client has a hard time, cue client into plank on elbows and abduct/protact the scapula & snuggling low ribs back (this strenghtens the serratus)

Pectoralis major/minor release for scapular stablity assessment 

client position: quadruped
instructor position: place hand medial to humerus on pec, one hand will access tendon superiorly and the other inferiorly under the armpit 
action: press pec until it releases then assess scapula (manually or verbally cue clavicle ro move laterally)
troubleshoot: in a plank (under load) its ok for pec to engage 

shoulder extension for scapular stabiity assessment

client position : seated knees bent feet flat on the mat, shoulders extended w hands on mat
action: adduct scapula, broaden clavicle, level pelvis off mat into tabletop, keep gaze forward
troubleshooting: if client struggles to keep open chest → have him sew up the seam of the armpit
if its challenging to bring hips into tabletop → work on hip differentiation in extension and low abs support to find neutral pelvis

Cranio-Cervical Movement

optimal mechanics : sternum is depressed, thorax should move into downward rotation, distance btw chin and sternum should now overly shorten, the lower ribs should funnel together as the abs engage
helps : protect neck, optimal ab work , reduce effort, inihibit compression in the brain stem & jaw , release and balance anterior and posterior suboccipital 
AO nod and curl to protect neck during spinal flexion work; cue soften the front of the throat & sternum, long back of neck, continuous curve, snuggle the front ribs together 

Pelvic Clocks – objective & setup

Mobilize SI and lumbar joints to improve pelvic position; supine neutral; visualize 12/6/3/9 on abdomen; roll weight around the clock.

Imprinting – objective

Segmental posterior pelvic awareness by sequentially pressing lumbar vertebrae into mat; prepares for flexion work.

Knee Folds – purpose

Alternating hip flexion to promote pelvic stability + hip differentiation; avoid rocking pelvis.

Articulating Bridge

Sequential spinal articulation; mobilizes lumbar and strengthens hip extensors; exhale to articulate up/down.

Neutral Bridge

Hip extension with pelvis neutral; focus on glute max and innern unit without spinal flexion.

Knee Stirs

Encourage femoral drop and circular motion; reduces superficial hip flexor gripping; pelvis steady.

Lat Stretch

Thoracic mobility and scapular upward rotation; ribs stay heavy as arms lift.

Serratus Anterior (quadruped)

Retract protract on forearms keeping UT quiet; build serratus for scapular stability; plank to increase load.

Nose Circles

Cranio cervical control; draw circles/spiral with nose; can support head with overball.

Prone Hip Extension

Inner unit engagement + hip extension; prone neutral, hands under forehead; lift via length; bend knee or bolster under pelvis if needed.

Flight

Spinal extension strength in neutral; pubic bone heavy, lift sternum, reach fingertips; can support head/hands; bolster PRN.

Hundreds – start/action/muscles/mods

Start: supine, neutral, knees flexed, arms by sides. Action: legs to tabletop, nod & curl, reach arms; pump

5/5 to 100. Muscles: iso core & scapular stabilizers, spinal & hip flexors; concentric shoulder flexors.

Mods: tabletop legs, still arms, head supported, feet on mat. Contra: cervical disc herniation/radiculopathy, general neck pain; hip labral tear; osteoporosis. Principles: all 9. Level: l Basic.

RollnUp – key steps & recruitment

Start: supine neutral, arms to ceiling, legs long. Action: inhale arms overhead ribs heavy; exhale nod/curl

and roll up; inhale reach past toes; exhale articulate down. Muscles: iso scapular stabilizers & dorsiflexors; concentric/eccentric shoulder extensors, spinal & hip flexors. Mods: bend knees/reduceROM; instructor assist; ball under ribs to increase downward rotation, yoga block under head , toes pointed
Contra : disc herniation, acute radiculopathy (lumbar or cervical) , muskoskeletal back pub

Level: l Basic.

Rolling Like a Ball – goal & safety

Start: seated balancing on sacrum in flexion, hands on lower legs. Action: inhale roll to shoulders in full

head/tail flexion; exhale return. Muscles: iso spinal/hip flexors, scapular stabilizers, plantar flexors. Contra:

lumbar/cervical disc issues, radiculopathy, back pain, pelvic/hip instability, osteoporosis/stenosis. Level: l

Basic.

cranio cervial flexion assessment

objective: assess mvt of acto occipital joint
client position: supine
instructor position: hands cradle based of skull , thumbs web around the ears , fingers on first cervical verterbrae
action: move head in flexion and extension, assess mvt btw skull & vertebrae
troubleshooting:to maintain proper alignment focus on aligning the ear canals, head is on a spit rotate around it