Head & Cervical Placement
HEAD & CERVICAL PLACEMENT PRINCIPLE EXPLAINED
The cervical spine should hold its natural curve and the skull should balance directly above the shoulders when vertical. This relationship should also be maintained in all other starting positions.
If there is a kyphosis (overflexion of the thoracic spine) or forward head posture, pads or foam cushions may be necessary in supine position to prevent the cervical spine from overextending and creating unnecessary tension.
In most instances, the cervical spine should continue the line created by the thoracic spine during flexion, extension, lateral flexion and rotation.
The idea of cranio-vertebral flexion should be incorporated anytime the thoracic spine moves into flexion. When flexing the upper torso from a supine position, focus on creating thoracic flexion and not overemphasizing cervical flexion. Cranio-vertebral flexion should come from lengthening the back of the neck away from the shoulders and flexing the cranium on the first two vertebrae of the cervical spine. Once cranio-vertebral flexion has been achieved, continue to slightly flex the cervical spine and then develop thoracic flexion.
In ideal cervical flexion, avoid jamming the chin into the chest. There should be enough room between chin and chest to fit a small fist.
When extending the upper torso from a prone position, pay particular attention to maintaining an even extension from the thoracic through the cervical spine. Avoid lifting the head too high and creating overextension and compression of the cervical spine.
Be aware that the eyeline will affect the cervical placement. When flexing the upper torso from supine, the eyeline should be appropriate for the amount of flexion to maintain proper alignment through the cervical spine. In thoracic extension, the focus should follow the same guidelines. When sitting in neutral, and through all movements, the gaze should ensure that the head, cervical and thoracic spine remain aligned.
& Cervical Placement
neutral cervical alignment
cranio-vertebral flexion
Head
STARTING POSITION
Side-lying with head toward push-thru bar. Pelvis and spine neutral. Bottom arm straight, supporting head, palm up. Top arm straight, holding center of roll- down bar. Legs straight, ball of top foot braced against back upright at hip-height, ball of bottom foot braced against front upright.
EXERCISE
INHALE stabilize pelvis and spine in neutral, lengthen torso along bed and start to laterally flex spine away from bed, bringing bottom arm off bed with torso.
EXHALE stabilize scapulae, flex top elbow and pull elbow into side to recruit resistance of spring and laterally flex spine further. Simultaneously, allow top ankle to dorsiflex and allow top side of pelvis to open slightly.
INHALE plantar flex top ankle and lengthen top arm, lengthening torso to begin returning to bed.
EXHALE continue to lengthen torso to bed, returning to starting position.
Complete 5 repetitions on each side.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; ipsilateral internal and external obliques concentrically to laterally flex spine, eccentrically on return; scapular stabilizers
STABILITY: spine during articulation; pelvis on femurs; scapulae
MOBILITY: spinal articulation
FOCUS
w avoid rotation of pelvis and spine during lateral flexion
w stabilize pelvis and spine in neutral
w avoid tension in upper trapezius especially as elbow flexes
w emphasize feeling of lengthening before laterally flexing
4. lengthen top arm
Side Bend
1. starting position
2. start to laterally flex
3. flex elbow and laterally flex more
EQUIPMENT SET- UP: Position horizontally sliding bar so that with legs in splits one ankle is resting on sliding bar, opposite ankle is resting on strut across top of uprights. If they are too far apart the foot reaching to strut may miss.
NOTE: Trained professional must spot throughout exercise, ensuring secure grip with hands and secure placement of feet on bars.
NOTE: It is important to maintain a good grip on horizontals when attempting this exercise. Use gripper mats to help avoid slipping.
STARTING POSITION
Standing on Cadillac, facing trapeze. Supporting leg straight, gesture leg straight with ankle resting on top of trapeze. Both legs laterally rotated. Pelvis and spine neutral, pelvis as square and level as possible. Hands holding horizontals, scapulae stabilized.
EXERCISE
INHALE press down on trapeze and flex other leg to rest ankle on horizontally sliding bar. Maintain support of gluteus maximus and hamstrings to keep pelvis lifted.
EXHALE flex leg on trapeze and take legs into splits, suspending in splits for a moment, reaching back ankle to strut across top of uprights.
INHALE reach front ankle to strut across top of uprights, so both ankles are securely resting on top of strut and hips are flexed, torso inverted.
EXHALE dorsiflex ankles and hook feet around strut, flex knees and bring spine and hips into full extension, with front of body facing bed.
INHALE initiate from head to flex spine, extending knees and flexing hips, torso inverted, ankles resting on strut.
EXHALE take legs into splits, suspending in splits for a moment, then reach back ankle to horizontally sliding bar.
INHALE flex front leg and reach it down to trapeze.
EXHALE flex other leg and reach it down to bed.
Complete one repetition on each side.
6. extend spine
7. flex spine from head
legs into splits
1. starting position
2. ankle to sliding bar 3. flex leg Walkover
STARTING POSITION
Hanging from horizontal across top of Cadillac, front of body facing Cadillac. Hands holding horizontals shoulder-distance apart (use gripper mats to prevent slipping). Scapulae stabilized. Spine in slight extension, but well stabilized. Legs straight, adducted and slightly laterally rotated, hips extended so thighs are not resting against edge of bed.
EXERCISE
INHALE for four counts, opening and closing legs with ankles plantar flexed, emphasizing adduction.
EXHALE for four counts, opening and closing legs with ankles dorsiflexed, emphasizing adduction.
Complete 4 sets.
1. starting position
2. slightly open legs
3. close legs
4. slightly open legs, dorsiflexed 5. close legs, dorsiflexed
STARTING POSITION
Standing, facing away from vertically sliding bar. Pelvis and spine neutral, with whole body leaning away from Cadillac. Feet hip-distance apart, legs straight. Arms long and abducted just lower than shoulder level, with hands holding handles and palms facing forward, wrists and fingers long. Scapulae stabilized.
EXERCISE
To prepare, inhale...
EXHALE maintain pelvis and torso facing squarely forward, and pelvis still in space. Keep equal pressure with both hands into handles and laterally flex spine to one side, keeping arms in same relationship to torso.
INHALE return spine to vertical.
Complete 3 repetitions on each side, alternating.
ESSENCE
TARGET MUSCLES: transversus abdominis to compress abdomen and stabilize lumbo-pelvic region; deep pelvic floor to aid in firing transversus; rectus abdominis, obliques and erector spinae to stabilize torso; abdominals challenged by resistance from behind; gluteus maximus, hamstrings and abdominals to stabilize pelvis; ipsilateral internal and external obliques concentrically to laterally flex spine; anterior deltoid and pectoralis major isometrically to maintain arm position against resistance from behind; deltoids to maintain height of humeri; scapular stabilizers, especially serratus anterior challenged by resistance from behind
STABILITY: spine during articulation; pelvis on femurs; scapulae
MOBILITY: spine into lateral flexion
FOCUS
w stabilize scapulae and arms so arms remain constant in relationship to torso
w isolate movement to lateral flexion of torso
w maintain neutral alignment through torso and pelvis in lean
w take torso forward into lean by allowing ankle joint to dorsiflex; avoid flexing hips
w keep shoulder girdle open and scapulae stabilized
w maintain neutral pelvis using gluteus maximus, hamstrings and abdominals
w engage hip abductors to prevent pelvis shifting laterally during sidebend
w lengthen spine before sidebending to avoid crunching vertebrae
w maintain equal pressure with both hands into handles so torso does not rotate
w keep spine neutral in sagittal plane, avoid extension
w keep wrists as long as possible without ‘breaking’
MODIFICATIONS
1. CONTINUE MOVEMENT WITH ARMS. Once torso is in laterally flexed position, abduct top arm and adduct bottom arm, increasing range of motion at shoulder joint. Return arms directly out to sides before returning torso to vertical.
2. KNEELING ON CADILLAC BED. Maintain neutral and vertical position. To focus stabilization at hip joints rather than throughout legs as in standing version.
3. LUNGE POSITION. Place one foot slightly forward of the other and flex front leg. Maintain one line from back heel to top of head. To help stabilize torso and balance in lean position.
Ballet Stretches
EQUIPMENT SET- UP: Slide fuzzy hanging straps close to uprights.
STARTING POSITION
Standing on Cadillac, facing same upright as supporting leg. Supporting leg straight, gesture leg straight, with ankle secure in fuzzy hanging strap, directly in front of hip. Both legs laterally rotated. Pelvis and spine neutral, pelvis as square and level as possible. Hands holding horizontals above shoulders, scapulae stabilized.
EXERCISE
Bend and stretch...
INHALE maintain pelvis square, directly over supporting foot, and flex supporting knee.
EXHALE extend supporting knee.
INHALE maintain pelvis square, directly over supporting foot, and press up on to ball of foot, plantar flexing ankle.
EXHALE lower supporting heel.
Lunge...
INHALE lengthen through spine.
EXHALE keep supporting leg straight and lunge weight forward as far as square and level pelvis can be maintained, lengthening extensors of gesture hip.
INHALE return weight onto supporting leg, and lift opposite arm to gesture leg overhead.
Flexion and extension...
EXHALE keep pelvis and shoulders square, flex spine forward over gesture leg and reach gesture arm toward foot.
INHALE sequentially articulate spine up to neutral, reaching gesture arm overhead.
EXHALE maintain pelvis neutral and extend thoracic spine, reaching sternum toward ceiling, keeping gesture arm overhead.
INHALE return spine to neutral.
TRANSITION...
Continue to inhale and flex supporting knee.
EXHALE press up on ball of foot of supporting leg and rotate torso to side, then lower heel. Maintain pelvis as square and level as possible and continue to laterally rotate both legs. Gesture leg slightly forward of hip.
Bend and stretch...
INHALE maintain pelvis square, directly over supporting foot, and flex supporting knee.
EXHALE extend supporting knee.
INHALE maintain pelvis square, directly over supporting foot, and press up on to ball of foot, plantar flexing ankle.
EXHALE lower supporting heel.
Ballet Stretches For complete series of movements see Ballet Stretches Standing with Trapeze, page 40
