0:05 We just learned planes of motion. What I would like you to keep in mind is that 0:12 joint actions are plane of motion specific. You with me? We're going to 0:21 start with sagittal plane joint actions. Your sagittal plane joint action is 0:28 flexion and extension, so no matter what happens this is not going to be flexion 0:35 or extension. Everybody's cool with that? This is not going to be flexion or 0:39 extension. Flexion. The definition of flexion is two bones coming closer 0:48 together or decreasing an angle about a joint. Got that? What would 0:57 flexion of my elbow look like? This way. Extension is just the opposite. 1:04 Extension is two bones getting further away from each other or increasing an angle 1:09 about a joint. What would extension look like? This way. You have 1:19 flexion, closer; extension, further away. What would flexion of my knee look like? 1:29 Bend this way. What would extension look like? Straightening the knee. 1:36 Let's get trickier. What would flexion of my hip look like? 1:42 I could do flexion like this or I could do flexion like this. That would 1:46 be hip flexion too. What would flexion of my shoulder be? This is a tricky one. 1:54 You can't really see the two bones coming closer together here. 1:58 I'll give you a little thing to remember it - "Shoulder into flexion if 2:02 you got a question." You like that? Told you it was only going to get cornier as the day 2:07 went on. "Shoulder into flexion if you got a question." Remember that. 2:11 Let's go through extension. What is extension of the shoulder going to be? 2:15 Putting it back down or coming back. What was extension of my hip? It would be this way, 2:26 that would be extension of my hip. If I went down this way, that would be... 2:32 what's happening at my hip? Flexion. If I come back up, now what's happening? 2:37 Extension. If I was going to look for exercises that included flexion 2:43 or extension, which board would I go to? Sagittal. All right, close grip pushup. 2:53 What's happening at my shoulder? Just look right here. This...if 3:03 I took my elbow out of it is the same as this. So what joint action is that? 3:09 Flexion. what's happening at my elbow? That's extension because those two 3:15 bones are getting further apart. What about, do I even have to go over this one, 3:20 what about tricep extensions? What joint action? Extension. Sometimes we 3:28 get "give me's" in the anatomy world, it's nice. What about bicep curls? Flexion. 3:34 What about front raises? Flexion of what joint? That'd be shoulder flexion. 3:42 Close grip seated row. What would that be? Wait, hold on. Which joint? We have to say shoulder 3:51 extension, with elbow flexion. You are killing it. 3:56 Let's do squats because I already went over this one a 3:59 little bit with you. We're going to analyze a squat on the way up 4:03 because that's when you're overcoming the resistance. 4:06 Gravity is pushing you down, so if I'm coming up, what's happening at my hip? Hip extension. 4:12 What's happening at my knee? On the way up would be extension. 4:19 What about hamstring curls? Flexion. 4:27 Deadlifts, on the way up, hip extension. Good. Crunches... oh we didn't go 4:33 over this. Crunches are flexion of the... oh no... 4:41 they can't be flexion of the abdominals, why? Muscles don't flex. 4:49 Everybody got that? Muscles don't flex. What flexes? Joints flex. What's the joint 4:56 that I'm moving here? My trunk, my lumbar spine. That's the joints 5:04 that are moving. A crunch is spine flexion. Leg raises would be what? Hip flexion. 5:16 Back. Extension is going to be extension of my spine. 5:27 Plank. 5:32 Trick question, no joint action. There is no joint action, it's not moving. 5:37 It's all right, you can call me out. It's cool. Trick question, totally. 5:43 Let's talk about movements in the frontal plane. 5:46 We have abduction, adduction, lateral flexion, 5:53 before we even get to the definition of each of these, where are these movements 5:58 going to occur? Show me. Do some do some frontal plane stuff. 6:06 We are analyzing some stuff that looks like this. If you were doing what big motion? 6:10 If you were doing jumping jacks, that would be some of these joint 6:15 actions. Let's start off with abduction - movement away from the midline of the body. 6:21 We're talking about movement away. Here's what I want you to 6:26 think about when you think about abduction. Aliens. Aliens. "Did he 6:35 really just say aliens," yes I said aliens. What do aliens like to do to people? 6:41 Evidently? Abduct people. I come from Vegas, you know that area 51 is 6:47 right next to Vegas? And what's 6:51 so crazy about area 51? Everybody thinks there's like aliens, that the 6:56 government is in bed with aliens, they're abducting people. 7:03 Abduction is what, essentially, you're getting what? Taken away. 7:10 And everybody looks like what when they get abducted? What position? 7:17 So this is actually shoulder abduction. That's movement away from my midline. 7:24 Adduction is just the opposite. You can think abduct - away, adduct 7:34 or add "a-d-d," to the midline. Just so we don't get those 7:42 terms confused throughout the rest of this course I will say AB-duction 7:45 and AD-duction, so we're clear. Because I know those are 7:52 sometimes hard to hear. You say abduction/adduction really fast and they kind of 7:55 sound like mumbling. Abduct away, add towards - what would that 7:59 look like for my hip? You show me with your shoulder, I don't know. What would 8:07 that look like with your hip? Which one's out? That's abduction. 8:13 Which one's in? Adduction. What board would I go to? I'd have to go 8:24 back to my frontal plane board. Lateral raises would be an example of what? 8:31 Shoulder AB-duction. Military press. Shoulder AB-duction. 8:43 What's happening at my elbow? Extension. Pull ups, for what joint? 8:52 Shoulder AD-duction, elbow flexion. Good. Lat pulldown? Shoulder AD-duction. 9:03 Everybody's got this one? Abduction/adduction, we're cool with that. 9:12 Lateral lunges? How do I get out of a lateral lunge? I do a little bit of, 9:19 a little bit of extension, yes. Some movements happen in 9:24 multiple planes, but I also have to do a little bit of push off that way to get 9:28 myself back up, so what is that? AB, how many of you say AB? How many of you 9:35 say AD? How many of you just aren't going to say anything? Evidently, 9:40 a lot of you. You do a little bit of abduction, pushing away 9:44 from the body to get yourself back up. If i come down like this, I'm going to push out and away. 9:55 There are some tricky joint actions. I said flexion only happens in what plane? 10:02 Sagittal, unless you say lateral before flexion, in which case you are talking about a 10:08 frontal plane joint action that only happens at the spine. 10:13 Flexion and extension happens in what plane? Sagittal, unless you put 'lateral' in 10:20 front of flexion. Now we have lateral flexion, which is a frontal plane 10:26 joint action that only happens at the spine. What is it going to look like? 10:34 That's side bending. Lateral flexion is side bending. The definition of flexion 10:39 actually didn't change there. There's these little joints in your 10:44 spine that come closer together as you side bend and we can't really have 10:48 abduction at something that's already in our midline. Does that make sense? There's 10:53 nothing to move away or towards. So what exercise up on our board would be 10:59 an example of lateral flexion? Side bends. I kind of I gave that one away? 11:07 Side bends would be an example of lateral flexion. Everybody have 11:14 frontal plane down? You're doing pretty good. Transverse plane motions. Well, I 11:21 said transverse plane motions were limb motions parallel to your desk or 11:26 rotational movements. We have external and internal rotation, what do you think 11:32 the definition of external rotation is going to be? External rotation. 11:42 Rotating away from the midline or externally. What would be external 11:48 rotation of my shoulder, what would that look like? This, right. How many of you 11:52 have ever done external rotation in the gym? How many of you have ever 11:56 seen external rotation down at the gym? If you've ever been to a PT clinic, you've 12:00 probably seen external rotation. What would internal rotation look like? 12:04 Turning in. Let's get tricky. What would external rotation of my hip 12:10 look like? This way, you can turn your hip out. 12:21 What would internal look like? Turning it this way. 12:28 We got external rotation and internal rotation. Who can think of a 12:34 functional activity that we do that includes external rotation of the hip? 12:41 Throwing a ball, sure. If I start sideways, like a pitcher and 12:47 I do this, what is this motion? Hip... 12:58 external rotation. Hip external rotation. What's a functional activity 13:04 that might include some internal rotation? You know this, think about it. Sporting activity. 13:20 How do you swing a baseball bat? how many of you see somebody swing a 13:23 baseball bat and they hit and then what happens to their hips? What happens 13:29 to this back foot, it goes which way? Turns in this way, so that's 13:33 internal rotation of the hips. So is external and internal rotation important 13:37 to the human body? Yes, we do it more often than you think you would. You start 13:41 thinking through this stuff. We also have horizontal adduction and abduction. 13:50 I said adduction and abduction happen in what plane? Frontal, unless you put the 13:58 word horizontal in front of it. Now what plan are we in? Transverse or horizontal 14:04 plane. The definition of these joint actions did not change. Horizontal 14:09 adduction is moving towards midline and abduction is getting taken away. 14:19 What would horizontal adduction of my shoulder look like? Like this. What would 14:26 horizontal abduction look like? What would horizontal adduction of my hip 14:32 look like? AD. So that would be in a seated position bringing your legs closer together this way. What about abduction? This way. 14:46 Which board am I going to now? To transverse. Chest flye, what's 14:57 my chest flye, what joint action? 15:03 Horizontal adduction of my shoulder joint. Everybody's got that? Bench press. 15:19 Horizontal adduction of my shoulder with elbow extension. 15:28 Wide grip pushup, same thing which is shoulder horizontal adduction with elbow extension, good. 15:43 Reverse flye - horizontal abduction of the shoulder. 15:56 Wide grip barbell row - shoulder horizontal abduction with elbow flexion...you are killing it already. 16:10 Seated AB... we're cool with that one? What should this technically be? Is seated 16:22 Ab/Add actually accurate? No, it should be seated horizontal AB and AD-duction. 16:30 Trunk - russian twists. What would russian twists be? Anybody want to 16:36 take a guess? It's just considered rotation.You don't have external 16:42 and internal rotation of the spine, we'll get to that in a sec.
