a g uide to - body mind centrebodymindcentre.com.au/products/media/guidetobodysense.pdf ·...
TRANSCRIPT
Contents
Introduction .................................................................................. viii
How to use this book ..................................................................... xi
Chapter 1. Pelvic movements........................................................ 1
pelvic movements1 – pelvic tilt......................................................................... 3
pelvic movements2 – pelvic tilt mechanics......................................................... 5
pelvic movements3 – pelvic clock variations ...................................................... 7
pelvic movements4 – “pouring tea” .................................................................. 9
pelvic movements5 – the pelvic clock – full set ................................................ 11
pelvic movements6 – pelvic translation & rotation............................................ 13
Chapter 2. Trunk movements ...................................................... 15
trunk rotation1 – double arm raise.................................................................. 17
trunk rotation2 – double leg raise................................................................... 19
trunk rotation3 – anatomy of double leg raise ................................................. 21
trunk rotation4 – double leg and arm raise...................................................... 23
trunk rotation5 – rotation and side bend ......................................................... 25
trunk rotation6 – counter rotation- “walking on your side” ................................ 27
trunk rotation7 – crossed legs and tilt – “classic trunk rotation”......................... 29
trunk rotation8 - trunk and head rotation ........................................................ 31
trunk rotation9 – counter rotation- “walking on your back” ............................... 33
trunk rotation10 – roll back to front ................................................................ 35
trunk rotation11 – leg tilt prone1.................................................................... 37
trunk rotation12 – leg tilt prone2.................................................................... 39
trunk rotation13 – roll to sit ........................................................................... 41
trunk side bending on the side ....................................................................... 43
trunk side bending in supine1- ‘Frog Side Bend’ ............................................... 45
trunk side bending in supine2 – ‘the Rib Cage as a Spring’................................ 47
trunk side bending in supine3 ........................................................................ 49
trunk side bending in supine4 ........................................................................ 51
trunk rotation and side bend .......................................................................... 53
trunk flexion in supine ................................................................................... 55
trunk flexion and roll ..................................................................................... 57
trunk extension1 ........................................................................................... 59
trunk extension2 ........................................................................................... 61
Chapter 3. Arm trunk coordination ............................................. 63
arm-trunk coordination1 – arm reach supine ................................................... 65
anatomy of arm reach in side lying ................................................................. 67
arm-trunk coordination2 – arm & knee reach................................................... 69
arm-trunk coordination3 – windmill................................................................. 71
arm-trunk coordination4 – windmill reach........................................................ 73
arm-trunk coordination5 – egyptian reach ...................................................... 75
arm-trunk coordination6 – piston.................................................................... 77
arm-trunk coordination7 – arm clock .............................................................. 79
arm-trunk coordination8 – arm reach to ceiling................................................ 81
arm-trunk coordination9 – side bend and rotation............................................ 83
arm-trunk coordination10 – on all fours .......................................................... 85
Chapter 4. Leg trunk coordination .............................................. 87
leg-trunk coordination1 – leg raise in side lying ............................................... 89
leg-trunk coordination2 – leg-trunk rotations ................................................... 91
leg-trunk coordination3 – supine leg roll.......................................................... 93
leg-trunk coordination4 – leg roll and push...................................................... 95
leg-trunk coordination5 – double leg roll ......................................................... 97
leg-trunk coordination6 – leg roll prone........................................................... 99
leg-trunk coordination7 – supine trunk roll .................................................... 101
leg-trunk coordination8 – raise head and hips................................................ 103
leg-trunk coordination9 – raising head & leg.................................................. 105
leg-trunk coordination10 – raise, arm-head-leg.............................................. 107
leg-trunk coordination 11 – leg shortening & lengthening ............................... 109
leg-trunk coordination12 – foot slide............................................................. 111
leg-trunk coordination13 – leg bridge............................................................ 113
leg-trunk coordination14 – legs crossed ....................................................... 115
leg reach on side1....................................................................................... 117
leg reach on the side2 ................................................................................. 119
Chapter 5. Feet and hands......................................................... 121
foot-leg rotation1 ........................................................................................ 123
foot-leg rotation2 ........................................................................................ 125
foot-leg rotation3 ........................................................................................ 127
bridging – finding your feet1 ........................................................................ 129
bridging – finding your feet2 ........................................................................ 131
bridging – finding your feet3 ........................................................................ 133
bridging – finding your feet4 ........................................................................ 135
bridging – finding your feet5 – “clawing toes”................................................ 137
“bell hand” ................................................................................................. 139
“ball bearing hand” ..................................................................................... 141
Chapter 6. Movements & posture in sitting.............................. 143
sitting1 – neck trunk coordination................................................................. 145
sitting2 – squat to sit................................................................................... 147
sitting3 – anatomy of good sitting ................................................................ 149
sitting4 – pelvic movements in sitting ........................................................... 151
sitting5 – side bend on a chair ..................................................................... 153
sitting6 – hand to foot ................................................................................. 155
Chapter 7. Eyes, head & neck .................................................... 157
eyes movements1 – ‘look up, look down- eyes only’....................................... 159
eyes movements2 – ‘look up, look down- eyes & head’ .................................. 161
eyes movements3 – ‘eyes left, eyes right’ ..................................................... 163
Chapter 8. Advanced and various.............................................. 165
rolling fists1................................................................................................ 167
rolling fists2................................................................................................ 169
rolling fists3................................................................................................ 171
hand to knee .............................................................................................. 173
hand to foot1.............................................................................................. 175
hand to foot2.............................................................................................. 177
hand to foot3.............................................................................................. 179
side bend in sitting...................................................................................... 181
hip and trunk coordination ........................................................................... 183
walking on hands and knees ........................................................................ 185
weight bearing hand and foot ...................................................................... 187
“dead bird” ................................................................................................. 189
References................................................................................... 191