Practical demo 3 - muscle contractions

Concentric contraction of elbow flexors

Bicep curl

Eccentric contraction of knee extensors

Squat, sitting on plinth with weight on ankle, leg extended, slowly lower ankle down to floor

Eccentric contraction of elbow flexors

Starting in elbow flexion, ending in elbow extension

Concentric contraction of knee flexors

Weight on ankle and then flexing knee, touching heel to bum. Laying in prone and flexing knee

Isometric contraction of wrist extensors

Palm down on table, brace with other hand and push up without moving wrist

Concentric contraction of shoulder extensors

Extending shoulder

Concentric contraction of shoulder abductors

Starting in anatomical position and abducting shoulder fully, ending with arms by ears

Open chain activity of triceps

Hands together above head and then flex elbows,

Eccentric contraction of shoulder flexors

Starting with arms above head, then bring straight down by sides

Concentric contraction of shoulder internal rotators

Internally rotating shoulder

Eccentric contraction of the shoulder external rotators

Starting externally rotated, then slowly internally rotating, could use resistance band on side of body not rotating shoulder

Concentric contraction of knee extensors

Sit in chair and stand up

Eccentric contraction of knee extensors

Sitting down in a chair

Eccentric contraction of hip extensors

Prone with leg fully extended then bringing it down to the plinth.

Concentric contraction of hip abductors

Starting in anatomical position and then abducting hip, could also put weight on ankle

Eccentric contraction of wrist flexors

Starting in wrist flexion and then ending in a neutral position/ anatomical position

Closed chain activity of knee extensors

Sitting to standing

Isometric contraction of shoulder flexors

Holding arms out straight in front of you

Concentric contraction of ankle dorsiflexion

Starting with leg hanging in neutral and the dorsiflex

Eccentric contraction of ankle plantar flexors

Starting in plantarflexion and then bringing ankle back to neutral position, tippy toes to flat feet

Concentric contraction of hip adductors

Lay on side, cross bottom leg up

Eccentric contraction of the hip flexors

Starting in supine with leg up and flexed and then bringing leg down to plinth

Eccentric contraction of the knee flexors

Laying prone starting with heel touching bum then bringing foot down to plinth

Eccentric contraction of elbow extensor

Arm above head with elbow straight, with weight in hand, then slowly lower hands behind head

Eccentric contraction of the hip abductors

Starting in abduction and bringing leg back to anatomical position, could also do in side lying

Eccentric contraction of the shoulder abductors.

Starting with abducted and then adducting back to midline slowly, can do with a weight

Isometric contraction of the wrist flexors

Palm facing up, other hand bracing. Hand with palm facing up pushing up without moving wrist

Open chain activity of shoulder flexor

Moving shoulder from anatomical position to flexed, reaching something above your head

Eccentric contraction of wrist extensors

Starting in wrist extension and bringing wrist back to anatomical position

Closed chain activity of the knee flexors

Sitting down in a chair, pulling self forward with legs

Concentric contraction of knee extensors

Sitting in chair then extend legs outward? Standing up from sitting down

Concentric contraction of ankle plantar flexors

Starting with flat feet, then going on tippy toes

Concentric contraction of hip extensors

Lying prone then pulling leg back into hip extension

Concentric contraction of hip internal rotators

Sitting then internally rotating hip (maybe with weight on ankle?)

Isometric contraction of the ankle plantar flexors

Standing on tippy toes

Eccentric contraction of hip external rotators

Starting by sitting in external rotation of hip then bring it back to a neutral position

Closed chain activity of elbow extensor

Planting hand on table and lowering self down and then up using tricep

Closed chain activity of ankle plantar flexors

Standing on tippy toes