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We just learned planes of motion. What
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I would like you to keep in mind is that
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joint actions are plane of motion specific. You with me? We're going to
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start with sagittal plane joint actions. Your sagittal plane joint action is
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flexion and extension, so no matter what happens this is not going to be flexion
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or extension. Everybody's cool with that? This is not going to be flexion or
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extension. Flexion. The definition of flexion is two bones coming closer
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together or decreasing an angle about a joint. Got that? What would
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flexion of my elbow look like? This way. Extension is just the opposite.
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Extension is two bones getting further away from each other or increasing an angle
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about a joint. What would extension look like? This way. You have
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flexion, closer; extension, further away. What would flexion of my knee look like?
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Bend this way. What would extension look like? Straightening the knee.
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Let's get trickier. What would flexion of my hip look like?
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I could do flexion like this or I could do flexion like this. That would
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be hip flexion too. What would flexion of my shoulder be? This is a tricky one.
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You can't really see the two bones coming closer together here.
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I'll give you a little thing to remember it - "Shoulder into flexion if
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you got a question." You like that? Told you it was only going to get cornier as the day
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went on. "Shoulder into flexion if you got a question." Remember that.
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Let's go through extension. What is extension of the shoulder going to be?
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Putting it back down or coming back. What was extension of my hip? It would be this way,
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that would be extension of my hip. If I went down this way, that would be...
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what's happening at my hip? Flexion. If I come back up, now what's happening?
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Extension. If I was going to look for exercises that included flexion
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or extension, which board would I go to? Sagittal. All right, close grip pushup.
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What's happening at my shoulder? Just look right here. This...if
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I took my elbow out of it is the same as this. So what joint action is that?
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Flexion. what's happening at my elbow? That's extension because those two
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bones are getting further apart. What about, do I even have to go over this one,
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what about tricep extensions? What joint action? Extension. Sometimes we
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get "give me's" in the anatomy world, it's nice. What about bicep curls? Flexion.
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What about front raises? Flexion of what joint? That'd be shoulder flexion.
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Close grip seated row. What would that be? Wait, hold on. Which joint? We have to say shoulder
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extension, with elbow flexion. You are killing it.
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Let's do squats because I already went over this one a
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little bit with you. We're going to analyze a squat on the way up
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because that's when you're overcoming the resistance.
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Gravity is pushing you down, so if I'm coming up, what's happening at my hip? Hip extension.
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What's happening at my knee? On the way up would be extension.
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What about hamstring curls? Flexion.
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Deadlifts, on the way up, hip extension. Good. Crunches... oh we didn't go
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over this. Crunches are flexion of the... oh no...
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they can't be flexion of the abdominals, why? Muscles don't flex.
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Everybody got that? Muscles don't flex. What flexes? Joints flex. What's the joint
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that I'm moving here? My trunk, my lumbar spine. That's the joints
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that are moving. A crunch is spine flexion. Leg raises would be what? Hip flexion.
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Back. Extension is going to be extension of my spine.
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Trick question, no joint action. There is no joint action, it's not moving.
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It's all right, you can call me out. It's cool. Trick question, totally.
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Let's talk about movements in the frontal plane.
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We have abduction, adduction, lateral flexion,
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before we even get to the definition of each of these, where are these movements
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going to occur? Show me. Do some do some frontal plane stuff.
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We are analyzing some stuff that looks like this. If you were doing what big motion?
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If you were doing jumping jacks, that would be some of these joint
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actions. Let's start off with abduction - movement away from the midline of the body.
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We're talking about movement away. Here's what I want you to
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think about when you think about abduction. Aliens. Aliens. "Did he
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really just say aliens," yes I said aliens. What do aliens like to do to people?
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Evidently? Abduct people. I come from Vegas, you know that area 51 is
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right next to Vegas? And what's
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so crazy about area 51? Everybody thinks there's like aliens, that the
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government is in bed with aliens, they're abducting people.
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Abduction is what, essentially, you're getting what? Taken away.
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And everybody looks like what when they get abducted? What position?
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So this is actually shoulder abduction. That's movement away from my midline.
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Adduction is just the opposite. You can think abduct - away, adduct
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or add "a-d-d," to the midline. Just so we don't get those
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terms confused throughout the rest of this course I will say AB-duction
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and AD-duction, so we're clear. Because I know those are
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sometimes hard to hear. You say abduction/adduction really fast and they kind of
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sound like mumbling. Abduct away, add towards - what would that
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look like for my hip? You show me with your shoulder, I don't know. What would
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that look like with your hip? Which one's out? That's abduction.
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Which one's in? Adduction. What board would I go to? I'd have to go
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back to my frontal plane board. Lateral raises would be an example of what?
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Shoulder AB-duction. Military press. Shoulder AB-duction.
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What's happening at my elbow? Extension. Pull ups, for what joint?
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Shoulder AD-duction, elbow flexion. Good. Lat pulldown? Shoulder AD-duction.
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Everybody's got this one? Abduction/adduction, we're cool with that.
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Lateral lunges? How do I get out of a lateral lunge? I do a little bit of,
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a little bit of extension, yes. Some movements happen in
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multiple planes, but I also have to do a little bit of push off that way to get
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myself back up, so what is that? AB, how many of you say AB? How many of you
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say AD? How many of you just aren't going to say anything? Evidently,
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a lot of you. You do a little bit of abduction, pushing away
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from the body to get yourself back up. If i come down like this, I'm going to push out and away.
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There are some tricky joint actions. I said flexion only happens in what plane?
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Sagittal, unless you say lateral before flexion, in which case you are talking about a
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frontal plane joint action that only happens at the spine.
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Flexion and extension happens in what plane? Sagittal, unless you put 'lateral' in
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front of flexion. Now we have lateral flexion, which is a frontal plane
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joint action that only happens at the spine. What is it going to look like?
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That's side bending. Lateral flexion is side bending. The definition of flexion
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actually didn't change there. There's these little joints in your
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spine that come closer together as you side bend and we can't really have
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abduction at something that's already in our midline. Does that make sense? There's
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nothing to move away or towards. So what exercise up on our board would be
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an example of lateral flexion? Side bends. I kind of I gave that one away?
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Side bends would be an example of lateral flexion. Everybody have
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frontal plane down? You're doing pretty good. Transverse plane motions. Well, I
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said transverse plane motions were limb motions parallel to your desk or
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rotational movements. We have external and internal rotation, what do you think
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the definition of external rotation is going to be? External rotation.
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Rotating away from the midline or externally. What would be external
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rotation of my shoulder, what would that look like? This, right. How many of you
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have ever done external rotation in the gym? How many of you have ever
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seen external rotation down at the gym? If you've ever been to a PT clinic, you've
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probably seen external rotation. What would internal rotation look like?
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Turning in. Let's get tricky. What would external rotation of my hip
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look like? This way, you can turn your hip out.
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What would internal look like? Turning it this way.
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We got external rotation and internal rotation. Who can think of a
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functional activity that we do that includes external rotation of the hip?
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Throwing a ball, sure. If I start sideways, like a pitcher and
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I do this, what is this motion? Hip...
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external rotation. Hip external rotation. What's a functional activity
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that might include some internal rotation? You know this, think about it. Sporting activity.
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How do you swing a baseball bat? how many of you see somebody swing a
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baseball bat and they hit and then what happens to their hips? What happens
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to this back foot, it goes which way? Turns in this way, so that's
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internal rotation of the hips. So is external and internal rotation important
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to the human body? Yes, we do it more often than you think you would. You start
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thinking through this stuff. We also have horizontal adduction and abduction.
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I said adduction and abduction happen in what plane? Frontal, unless you put the
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word horizontal in front of it. Now what plan are we in? Transverse or horizontal
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plane. The definition of these joint actions did not change. Horizontal
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adduction is moving towards midline and abduction is getting taken away.
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What would horizontal adduction of my shoulder look like? Like this. What would
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horizontal abduction look like? What would horizontal adduction of my hip
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look like? AD. So that would be in a seated position bringing your legs closer together this way. What about abduction? This way.
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Which board am I going to now? To transverse. Chest flye, what's
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my chest flye, what joint action?
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Horizontal adduction of my shoulder joint. Everybody's got that? Bench press.
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Horizontal adduction of my shoulder with elbow extension.
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Wide grip pushup, same thing which is shoulder horizontal adduction with elbow extension, good.
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Reverse flye - horizontal abduction of the shoulder.
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Wide grip barbell row - shoulder horizontal abduction with elbow flexion...you are killing it already.
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Seated AB... we're cool with that one? What should this technically be? Is seated
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Ab/Add actually accurate? No, it should be seated horizontal AB and AD-duction.
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Trunk - russian twists. What would russian twists be? Anybody want to
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take a guess? It's just considered rotation.You don't have external