Non-locomotor Skills: “Controlled bodily movements (e.g.

, shifting the body parts)

that are performed from a relatively stable base of support” (Vibal Group, Inc.,
Urbiztondo, et al., 2019)

Bracing your core requires you to engage your entire trunk – abdominals, pelvic
floor, diaphragm, and spinal erectors – to create the stability required to lift safely. It
also ensures an effective force transfer through your body to move the weight.

Breathing: Mostly focusing on a long and relaxing exhale and proper inhale to use
breathing to set the position of our ribcage and pelvis. This is a lower threshold
activity.

Bracing: A forceful holding of breath that uses a higher threshold strategy to stabilize
the thorax and pelvis. This is often the Valsalva maneuver.

Directional and Movement Terms:

Anterior vs. Posterior

“A”- (Front) towards the front view of the body
“P”- (Back) towards the back view of the body

Superior vs. Inferior

“S”- Above, toward the head
“I”- Below, away from the head

Proximal & Distal

Proximal then refers to something closer to the torso while distal refers to parts and
places away from the torso.

Flexion vs. Extension; plantar-flexion & dorsi-flexion; inversion & eversion

Flexion decreases the angle between the bones (bending of the joints) while
extension increases the angle and straightens the joint.

Dorsiflexion occurs when you lift the forward portion of the foot up (rocking back on
your heels with the balls of your feet elevated). Plantarextension occurs when you
push the forward portion of the foot down (raising your heels off the ground as you
go up on the balls of your feet).

Eversion of the Ankle

 Tilting of the sole of the foot outwards to face laterally
 This looks like you are pushing your big toes into the ground and lifting the
little toe up.
 The movement is occurring at the SubTalar Joint which is where the talus
meets the calcaneus.
 Performed by the fibularis brevis and fibularis longus.
Inversion of the Ankle
 Tilting of the sole of the foot inwards to face medially.
 This looks like you are pushing your little toes into the ground and lifting the
big toe up.
 The movement is occurring at the SubTalar Joint which is where the talus
meets the calcaneus.
 Performed by the tibialis posterior and tibialis anterior muscles

Abduction vs. Adduction

So abduction means to keep the legs apart or “away” from each other. Through
simple deduction, adduction means the opposite- to draw inward, or closer to the
body.

Ipsi-lateral vs. Contralateral

Contralateral: Of or pertaining to the other side. The opposite of ipsilateral (the
same side).
For example, a stroke involving the right side of the brain may cause
contralateral paralysis of the left leg.

Rotation vs. Circumduction

Circumduction – this is where the limb moves in a circle. This occurs at the shoulder
joint during an overarm tennis serve or cricket bowl. Rotation – this is where the
limb turns round its long axis, like using a screw driver.

Pronation/prone vs. Supination/Supine

Supination and pronation are terms used to describe the up or down orientation of
your hand, arm, or foot. When your palm or forearm faces up, it's supinated. When
your palm or forearm faces down, it's pronated.

Regression and Progression

An exercise regression is simply an approach to decrease the demand of an exercise
or movement. Conversely, a progression does the opposite by increasing the
demand incrementally through minor changes.
….…………………………………………

Non-locomotor Core Stability Exercises

DEADBUG

HIP BRIDGE
 ROLLING PRESS-UP

DOWNWARD DOG BIRD DOG SERIES

PLANK SERIES SPIDERMAN SQUAT

-----------------------------------------------------------------------------------------------------------------

QUADRUPED POSITION