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Sps451 t9 questionable exercises & safe alternatives
- 1. SPS451/FSR/UiTM Questionable Exercises & SafeAlternatives Courtesy from YM Raja Mohammed Firhad B. Raja Azidin Faculty of Sport Science & Recreation MARA University of Technology (MALAYSIA)
- 2. SPS451/FSR/UiTM Safe Exercise Guidelines •Avoid ballistic stretching ligaments and joint capsules • Do not hyperflex/extend the neck • Avoid compression on IV disk • Do stretch the chest, hip, calf, hamstring, low back and thigh rotator muscle • Do strengthen the abdominal, shoulder, low back, lateral hip and shin muscles • Avoid fast forceful flexion of the spine • Do not hyperextend the lower back (except when prescribe) • Avoid simultaneous flexion of the hip and rotation (twist) of the spine • Do not twist or bent the knee laterally • Do not hyperflex/extend the knee
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- 4. SPS451/FSR/UiTM Questionable Exercise: TheWindmill • Violation of Body Mechanics – Simultaneously rotation and flexion (or extension) of the lower back (contraindicated) – Because the shape of the facets joint in the lumbar region, these movement violate normal joint mechanics – Place tremendous torsional stress on the joint capsule. • Safe Alternatives – Back Saver Sit and Reach – Cross Leg Sit & Reach – Seated Leg Sit & Reach
- 5. SPS451/FSR/UiTM Safe Alternatives Back SaverSit & Reach Cross Leg Sit & Reach Seated Leg Sit & Reach
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- 7. SPS451/FSR/UiTM Questionable Exercise: Neck Circling •Violation of Body Mechanics – Requires neck hyperextension – Pinch arteries and nerves in the neck and at the base of skull – Grinding down the disk • Safe Alternatives – Head clock
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- 10. SPS451/FSR/UiTM Questionable Exercise: Straight LegSit Up • Violation of Body Mechanics – Straight leg sit up can displace the fifth lumbar vertebra – Bent knee sit up produce greater compression on the lumbar – Placing hands behind the neck or head can results in hyperflexion of the neck • Safe Alternatives – Crunches/curl up
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- 12. SPS451/FSR/UiTM Questionable Exercise: Anchored SitUp • Violation of Body Mechanics – increased the movement of 5th vertebra over the sacral vertebra – maximize the activation of the hip flexor – decrease the activation of the external & internal obliques & transverse abdominal – minimize abdominal muscle activation of the lower and upper rectus abdominal relative to disc compression (load) • Safe Alternatives – Crunches/curl up
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- 14. SPS451/FSR/UiTM Questionable Exercise: Shin &Quadriceps Stretch
- 15. SPS451/FSR/UiTM Questionable Exercise: Shin &Quadriceps Stretch • Violation of Body Mechanics – This exercise cause excessive hyper flexion of the knees – When the knee is hyperflexed to 120 degrees or more, the ligament and capsule are overstretched – Rectus femoris muscle will is not stretched because it crosses the hip • Safe Alternatives – Hip & thigh stretcher
- 16. SPS451/FSR/UiTM Safe Alternative: Hip& Thigh Stretcher
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- 18. SPS451/FSR/UiTM Questionable Exercise: Deep Squatting •Violation of Body Mechanics – Place knee joint hyperflexion. – Tend to ‘wedge it open’, stretching the ligament. – Posses greater stress if foot are not in straight alignment with the knee • Safe Alternatives – Lunges, half squat
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