Sunday, March 6, 2011

Roll Down

video


Description
Sit up straight with knees bent and feet flat on the floor, hip distance apart, a comfortable distance away from body. Align ears over shoulders which are aligned over hips. Extend arms slightly. Inhale and lift up from the base of spine. Exhale. Begin to roll down spine, pulling navel in toward spine, creating a C Curve with lower back. Control movement from the center. Press spine down onto the mat one vertebra at a time. Roll slowly all the way down until lying flat. Arms are back by sides, palms facing down. There should be a small arch in lower back.

Analysis:
This open kinetic chain exercise is divided into four phases for analysis: (1) Neutral seated position; (2) trunk flexion phase to C-curve position; (3) C-curve position to curl down position; (4) Neutral supine position.

1. Roll-Down Stance Phase (neutral seated position): Sit up straight with knees bent and feet flat on the floor, hip distance apart, a comfortable distance away from body. Align ears over shoulders which are aligned over hips. Extend arms slightly.

Shoulder Girdle L & R L&R:
Movement: Stabilization
Agonist(s)-(contraction type): Levator scapulae, serratus anterior, upper and middle trapezius, rhomboids (concentric)

Shoulder Joint L & R L&R:
Movement: Flexion
Agonist(s)-(contraction type):Upper pectoralis major and anterior deltoid (concentric)

Elbow L&R:
Movement: Flexion
Agonist(s)-(contraction type): biceps grachii, brachialis, brachioradialis (concentric)

Radioulnar joints L&R:
Movement: assist in flexion of elbow
Agonist(s)-(contraction type): pronator teres, flexor carpi radialis, Palmaris longus, flexor carpi ulnaris and flexor digitorum superficialis (concentric)
Wrist and Hand L&R:
Movement: Weak flexion of the elbow
Agonist(s)-(contraction type): flexor carpi radialis, palmaris longus, flexor carpi ulnaris,flexor digitorum superficialis, extensor carpi radialis brevis, extensor carpi radialis longus (concentric)

Hip L&R:
Movement: Flexion
Agonist(s)-(contraction type): illiapsoas, rectus femoris, Sartorius, pectineus, adductor brevis, adductor longus, gracilis, gluteus medius anterior fibers, gluteus minimus, tensor fasciae latae (concentric)


2. Roll-Down Prepartory Phase (trunk flexion phase to C-curve position): Inhale and lift up from the base of spine. Exhale. Begin to roll down spine, pulling navel in toward spine, creating a C Curve with lower back.


Shoulder Girdle L&R:
Movement: Stabilization
Agonist(s)-(contraction type): Levator scapulae, serratus anterior, upper and middle trapezius, rhomboids (concentric)

Shoulder Joint L&R:
Movement: Flexion
Agonist(s)-(contraction type):Upper pectoralis major and anterior deltoid (concentric)

Elbow L&R:
Movement: Flexion
Agonist(s)-(contraction type): biceps grachii, brachialis, brachioradialis (concentric)

Radioulnar joints L&R:
Movement: assist in flexion of elbow
Agonist(s)-(contraction type): pronator teres, flexor carpi radialis, Palmaris longus, flexor carpi ulnaris and flexor digitorum superficialis (concentric)

Wrist and Hand L&R:
Movement: Weak flexion of the elbow
Agonist(s)-(contraction type): flexor carpi radialis, palmaris longus, flexor carpi ulnaris,flexor digitorum superficialis, extensor carpi radialis brevis, extensor carpi radialis longus (concentric)

Hip L&R:
Movement:Extension
Agonist(s)-(contraction type): Adductor magnus, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius posterior fibers (eccentric)

3. Roll-Down Movement Phase (C-curve position to curl down position): Control movement from the center. Press spine down onto the mat one vertebra at a time. Roll slowly all the way down until lying flat.



Shoulder Girdle L&R:
Movement: Stabilization
Agonist(s)-(contraction type): Levator scapulae, serratus anterior, upper and middle trapezius, rhomboids (concentric)

Shoulder Joint L&R:
Movement: Flexion
Agonist(s)-(contraction type):Upper pectoralis major and anterior deltoid (concentric)

Elbow L&R:
Movement: Extension
Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:
Movement: assist in extension of elbow
Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric)

Wrist and Hand L&R:
Movement: Weak extension of the elbow
Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi (eccentric)

Hip L&R:
Movement:Extension
Agonist(s)-(contraction type): Adductor magnus, semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gluteus medius posterior fibers (eccentric)

4. Roll-Down Recovery (neutral supine position): Arms are back by sides, palms facing down. There should be a small arch in lower back.

Shoulder Girdle L&R:
Movement: Stabilization
Agonist(s)-(contraction type): Pectoralis minor and lower trapezius (concentric)

Shoulder Joint L&R:
Movement: Extension
Agonist(s)-(contraction type):Latissimus dorsi, teres major, pectoralis major, subscapularis (concentric)

Elbow L&R:
Movement: Extension
Agonist(s)-(contraction type): triceps brachii, anconeus (eccentric)

Radioulnar joints L&R:
Movement: assist in extension of elbow
Agonist(s)-(contraction type): exgtensor carpi ulnaris, extensor carpi radialis brevis, extensor carpi radialis longus, extensor digitorum (eccentric):

Wrist and Hand L&R:
Movement: Weak extension of the elbow
Agonist(s)-(contraction type): extensor carpi ulnaris, extensor digitorum, extensor digiti minimi (eccentric)

Hip L&R:
Movement: Flexion
Agonist(s)-(contraction type): illiapsoas, rectus femoris, Sartorius, pectineus, adductor brevis, adductor longus, gracilis, gluteus medius anterior fibers, gluteus minimus, tensor fasciae latae (concentric)