My Workouts and exercise for the month: Jame's 10 min routine for all > Pelvic tilts 3
Pelvic Tilt 3,In this exercise lie on the floor with the knees bent, feet flat on the floor, you should be able to feel both the heel and the ball of the foot on the floor. The arms should be resting by your side and relaxed, with palms down. For pelvic tilt 3, you are going to lift the bottom off the floor and also the small of the back (lumbar spine) and curl the rib cage off the mat as far as the shoulders. Breath in to prepare, breath out and tilt the bottom off the floor and continue to curl the small of the back (lumber spine)and the rib cage off the floor. Now breath in, breath out and roll the back down to the floor and tilt the pelvis back down to the floor and relax. During this exercise you should feel the abdominal muscles control the movement, encouraging the pelvic floor to engage.
Pelvic Tilts I have been asked several times why I use the pelvic tilts , I like to use a pelvic tilt to help encourage the muscles that support the spine to relax and help with the deep muscles of the abdominal area, also it helps with the pelvic floor and our breathing to improve by using the diaphragm correctly.
Keep the neck long and relaxed.
Your shoulders should be relaxed throughout the movement.
The foot should be flat on the floor and you should be able to feel the heel and the ball of the foot evenly balanced through out the movement.
Stop if you feel any discomfort at all.
In the pelvic lift up to the shoulders were going to take the rip cage off this time and stretched the thoracic spine out gently. Unfortunately this area has a restricted amount of movements. Due mainly to the construction of the rib cage itself which forms a barrel like chamber giving protection to the lungs and heart as well as a sealed unit to allow the lungs to function efficiently.
The thoracic spine has 12 vertebra in number. The four upper thoracic vertebra have some Sevilla features, the lumber four have some lumber features and the middle four are typically thoracic. The first ten thoracic vertebra T1-T10 contain facets for the articulation of the ribs.
We have 12 ribs the first rib articulates with the manubrium anteriorly and the first thoracic vertebra posteriorly. It is a true rib and it is the shortest and most curved of all the ribs. The scalene tubercle is on the superior surface between the grooves of the subclavian vessel. The scalenus anterior muscles attached to this site. The first seven of of the ribs are known as true rapes, the 8 through to 10 is false ribs and the last two ribs are the floating ribs. The heads of these ribs attached to the vertebra posterior and to the sternum anteriorly to form the thoracica cage. The costal cartilage is hyaline which attaches to the ribs.No movement is allowed at these joints. We have 24 in total and the first seven pairs are connected to the sternum, the next three articulate with the lower border of the preceding cartridges and the last to have pointed ends that terminate in the musculature of the posterior abdominal wall.
The Stearn is a long flat band that attaches to the membrane above xiphoid processes at the xiphisternal joint below. It contains facets which articulate with the intercostal cartridges of the second through to the seventh rib.
Muscles that make up the spine that are affected during exercise in the full lift.
Origin particular processes of the cervical vertebra the transverse processes of the thoracic vertebra, the Mamilary processes of the lumbar vertebra.
Insertion, spine used processes one level above their origin.
Action, quotation of the vertebral column to the opposite side.
Origin, transverse processes of the upper fourth to fifth thoracic vertebra.
Insertion, posterior tubercle of the transverse processes of the second to the sixth cervical vertebra.
Action bilateral extension and lateral flexion at the head, neck and trunk.
Levatores costarum longi.
Origin, transfers processes of the vertebra C7 to T 11
Insertion, fibres pass through the inferior to insert on the outer posterior surface and angle of the ribs below the vertebra of the origin.
Action, elevation of the ribs.
Origin posterior surface of the sternum and the sideboard cartilage.
Insertion in a surface of the second to the sixth costal cartridges.
Action, depression of the ribs and compression of the chest for forced expiration.
Origin, between adjacent ribs.
Insertion upper and lower borders of the ribs.
Action, assistance in respiration, the external intercostal is assisted inspiration and the internal Insta intercostals assisting expiration.
Multifidi we talked about last month.
Action, extension and lateral flexion and rotation of the spine.
Origin, sacrum , the iliac crest, the spine is processes of the lumbar vertebra, if the recipe processes of the lower thoracic vertebra.
Insertion, second to the 12th rib is the intercostal processes of the lumbar vertebra, the transverse processes of the thoracic vertebra.
Action, extension and lateral flexion of the trunk, and head.
Origin, Spinous processes at the inferior vertebra levels of T 10 to L3,
Insertions, Spinous processes at the superior vertebra levels of tea to TT eight and the base of the skull.
Action, support, extension and lateral flexion of the spine.
Origin. angles of the fourth to 12 rates.
Insertion, angles of the first to the six rates.
Action, extension, abduction and rotation of the vertebral column.
Origin, sacrum , the iliac crest, the thoracolumber fascia, the angles of the first to the six cervical rib.
Insertion, transverse processes of the upper lumbar vertebra, the 6 to the 12 ribs, the thoracolumbar face yeah, the transverse processes of the sea to see six and upper angle of the first to the six ribs, the transverse processes of C4 to c 6.
Action, extension, adduction and rotation of the spine.