L3 Non-Locomotor Movements PDF

NON-LOCOMOTOR MOVEMENTS Non-locomotor movement is “movement that moves around the axis of the body (the spine) rather than movement which takes the body through space.” Non-locomotor movement is attached movement. It stays in one place. Basic non-locomot...

NON-LOCOMOTOR MOVEMENTS Non-locomotor movement is “movement that moves around the axis of the body (the spine) rather than movement which takes the body through space.” Non-locomotor movement is attached movement. It stays in one place. Basic non-locomotor movements include: Bend-straighten Twist-turn Swing-rock Push-pull Curl-stretch Rise-fall Non-locomotor abilities are abilities and basic movements that are performed while in contact with the ground. They require well planned instructional and practice opportunities to be mastered, and are associated with many benefits to the developing child. A general recommendation to educators, parents, and policy makers is to increase children’s awareness about non-locomotor abilities, and to convey the importance that they play across the lifespan. Non-Locomotor Abilities Non-locomotor abilities are essential body movements that do not include traveling. They are stability abilities that include movements of limbs or body parts, and sometimes even the whole body. They are sometimes referred to as axial movements, as in revolving around an axis.  DEAD BUG SERIES The Dead Bug exercise series is a progression that strengthens the core by challenging the dep abdominal muscle and to stabilize the pelvis against the resistance of the moving arms and legs. How to do a Dead Bug: 1. Allow your shoulders and lower your back to fall heavy to the floor. 2. Draw your shoulder down away from your ears. To get into the starting position, lift your hands so your elbows are above your shoulders with your fists facing in toward each other. 3. Lift your legs so your knees are directly over your hips. 4. On an exhale, slowly lower your right arm and left leg until they’re just above the floor. 5. On an inhale, bring them back to the starting position. 6. Repeat on the opposite side. VariationsThere are several modifications and variations of the dead bug exercise to make it more or less challenging. Variation s include: Heel taps – keeping your knee bent, slowly lower one foot at a time and tap the floor with your heel. Leg extension – press one foot away from your body to straighten leg, hovering it above the floor. Leg raises – straighten your legs so your feet are facing the ceiling, then slowly lower down your legs. BIRD DOG SERIES The bird dog exercise is a core-strength exercise. Your core is bounded by your pelvis, abdominal wall, diaphragm, and lower back. Bird dog is a strengthening and endurance exercise that promotes the stability of your spine. How to do a Bird-Dog: 1. Begin on all fours in the tabletop position. 2. Place your knees under your hips and your hands under your shoulders. 3. Maintain a neutral spine by engaging your abdominal muscles. 4. Draw your shoulder blades together. 5. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. 6. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. 7. Hold this position for a few seconds, then lower back down to the starting position. Variations There are several modifications and variations of the bird dog exercise to make it more or less challenging. Variations include: Weighted Bird Dog Bird Dog Push Ups SQUAT SERIES The squat is an effective exercise for strengthening the leg and back muscles. It can also improve core strength. The exercise requires practice to learn proper form that will reduce the risk of injury. There are many variations of squats, each of which offers different benefits. 1. Stand with your feet shoulder-width apart, toes slightly out, and your arms down at your side. 2. Start to hinge at the hips and bend your knees, sitting back like you’re going to sit down and allowing your arms to raise up in front of you. Ensure that your knees don’t fall inward and your back stays straight. 3. When your thighs are parallel to the ground, stop and push up through your heels to return to start. Wall Squat 1. Stand with your back against a wall and step your feet out about 12 inches from the wall. 2. Bend your knees, dropping into a squat while keeping your back pinned to the wall throughout the movement. 3. Stop when your thighs are parallel to the ground. Push up through your heels back to start. Side Kick Squat 1. Drop down into a basic squat. 2. As you come up, kick your right leg up as high as it will go. 3. Drop immediately down again to another basic squat, pushing up and kicking your left leg up. Split Squat or Lunge 1. Stagger your stance so your right foot is in front of your left. 2. Perform a squat, dropping down until your right thigh is parallel to the ground. 3. Stand and switch your stance. Squat Jacks 1. Drop down into a basic squat with your arms behind your head. 2. Jump your feet out and back in, maintaining a squat position. Jump Squat 1. Assume a basic squat position. Drop down, and on the way up, explode up through your toes into a jump. 2. Land softly, immediately dropping back down and exploding back up again. PLANK SERIES The plank exercise is an isometric core exercise, a classic exercise that strengthens your body from head to toe. In particular, the plank helps strengthen your core muscles, including your abdominals and lower back. Straight-arm Knee Plank (for beginners) 1. Kneel on the floor with your knees together. 2. Lean forward and place your hands on the ground underneath your shoulders, fingers facing forward. 3. Bring your shoulders down and forward. 4. Hold this position for time. Straight-arm Full Plank 1. Position the body on the hands and knees with hands under the shoulders and knees/feet hip to shoulder width apart. Draw in the belly button and brace the abs. 2. Lift the body off of the floor and form a straight line from head to heel flexing the glutes. Hold. 3. Return to the starting position. Maintain posture throughout. Forearm Plank 1. Begin in a kneeling position. Bend your elbows to 90 degrees and pitch forward to place your hands and forearms on the floor. 2. Extend your legs behind you with toes tucked under to press into the plank. Distribute weight in your hands evenly by spreading your fingers apart, creating a stable base. Make sure to keep your body in a straight line, keeping your abdominal muscles tight.