This content details the proper setup and progression of exercises performed in a supine (lying on the back) position, emphasizing core engagement, neutral spine, and controlled breathing for effective and safe movement.
Mind Map
Click to expand
Click to explore the full interactive mind map • Zoom, pan, and navigate
calves and feet are supported on a chair
box or something similar the hips and
knees are flexed to a little more than
knees should be slightly wider than
hip-width apart there should be about
six inches between the soles of the feet
this places the hips in a slight
external rotation position it is crucial
to maintain this externally rotated hip
position throughout all the different
movements in the supine three-month position
position [Music]
the spine should be straight without any
side bending or exaggerated curvatures
the neck is maintained in line with the
spine most people will probably need to
rest their head on a folded towel or
thin pillow to help maintain a neutral
the ribcage must be moved downward into
its expiratory position breathe in
correctly for five seconds then hold for
two seconds exhale forcefully for ten
seconds your abdominals should become
fully activated to expel all the
remaining oxygen from your lungs the
oblique abdominals will pull your
ribcage down toward the pelvis any
ribcage flare should disappear keeping
the ribcage in the expiratory position
resume correct breathing do not allow
the ribcage to lift towards your head
during inspiration do not allow the
abdominal cylinder to collapse
losing intra-abdominal pressure during
expiration repeat this breathing
technique to reposition the ribcage
three to four times until the correct
position is achieved [Music]
[Music]
here are a few points to focus on during
the active exercises never hold your
breath be sure to breathe correctly and
maintain intra-abdominal pressure
throughout the entire exercise neutral
posture do not allow the spine to flex
extend or side Bend all movements are
meant to be slow and controlled take
your time to perform the movements with
good form [Music]
as soon as we have established neutral
posture in the initial position we're
going to move on to active movements the
first level is being able to move one
leg independently of the rest of the body
body
while maintaining intra-abdominal
pressure so we're gonna go ahead and ask
her to create the intra-abdominal
pressure holding the pelvis into a
neutral position we're gonna take her
hands and place them all around the
pelvis and into the lower abdominal area
and she's gonna use this to be able to
monitor her own abdominal pressure and
to be able to make sure her pelvis is
not in motion with her leg so from here
I'm gonna ask her to lift one leg at a
time and see can't you hold that
maintain pressure and not have her
pelvis in motion at the same time from
here we can go ahead and try and move
both legs at the same time so she's
gonna go ahead and lift both her legs at
this time and try and maintain
neutrality and intra-abdominal pressure
while breathing through the whole
abdominal region once we can establish
control of both legs being held up in
the air we're gonna try and introduce
some movement so we're gonna have her
start we're gonna be working towards the
dead bug exercise using one leg at a
time she's going to be reaching with one
leg down and making sure again that the
pelvis does not move with the leg nor do
we want to see the ribcage lift or flare
we don't want to see the neck move up
into extension now quite often what
people will do is they will try and
establish that that control over this
section of their body by crunching down
using their rectus abdominus there's six
pack muscles that's not a pattern that
we want that's something we're trying to
get away from so the control is coming
exclusively from the oblique abdominals
she's going to hold this position for a
certain number of breaths breathing deep
and down into the lower abdominal area
in that correct
circumferential breathing pattern
bring the leg back we're gonna try the
other one quite often people will
struggle moving one leg as opposed to
the other one and that's quite normal
because most people do have a side of
weakness compared to the other one and
so whatever side you feel you're
struggling on work a little harder on
that side spend more time with it try
and get that leg to be able to match the
motor control of the other side from
here we can move into contralateral
pattern using both limbs so what she's
going to be doing here is one arms gonna
stay down here we want to be able to
keep control over the pelvis and she's
going to be moving the leg on that side
in the opposite arm a little bit harder
to control this a little bit more of a
demand and so again holding this
position breathing for a certain number
of breaths deep down into that lower
abdominal area and back now from here
you can either just drop the legs down
and rest or if you feel comfortable
immediately go into the other side the
next level would be to introduce weight
so we're gonna put a weight into one of
the hands she's gonna repeat the same
pattern but this time using weight so
again now we have a weighted lever which
is putting more stress on the on the
chest and the abdominal wall trying it's
the weight and the leg or tried to
separate her and she's trying to hold
now ideally the weight is going to be
held loosely in the hand we don't want
to grip as soon as you grip with the
hand you're going to tighten up the arm
and the shoulder muscles and it defeats
perfect great control mean monitoring
with the hand keeping ribs down
breathing through the whole time never
and coming back to neutral the next
pattern we can begin moving with our
rotational patterns so from here we're
gonna have her place her hands on the
outside of the knees this is gonna help
her connect the upper body to the lower
body so she's going to press in with her
hands and with equal force pressing
outwards with legs from there when I ask
her to she's going to try and rotate but
we want to make sure that the that the
plane of the pelvis stays parallel to
the plane of the upper body
what plate often what we see people will
do is as they're rotating one will
rotate before the other one will so we
don't want to see that separation of
those of the lower body from the upper
body we also don't want to have the
spine go into side bending either way
like that at the same time we also don't
again want to make sure people aren't
crunching down to try and cheat and get
stability artificially so she's getting
pressing in with with the hands pressing
out with the knees tucking her chin down
while she's rotating the body the head
has to move in unison with the body you
also want to make sure that when she's
rotating that she's not initiating the
rotation by moving the leg across the
movement comes from the abdominals as
she's trying to pull the pelvis and the
ribcage over towards me so the leg moves
with the body it's not the body moving
with the leg go ahead and rotate and
she's pulling her way through well
making fours can she pull up and over
around this way now she's going to hurry
about position for a certain number of
breaths and then with control moving
back and again if she needed to rest
here she'd just drop her legs down and
if she feels up to it she's going to
create the same rotation but pulling up
through here towards the front
and maintaining that perfect another way
to do this would be to use a stability
ball so we're gonna place the ball in
here on her chest with the hands on the
ball she's going to be pressing into the
ball diagonally so the right hand will
press into the ball towards the left
knee the left hand presses into the ball
towards the right knee she's holding the
ball with with all four extremities and
once again she's going to create the
rotational pattern get to a certain
point you want to rotate to the point
where you feel like you're just about to
topple right over but you're using your
core to maintain that that isolated
position balanced towards the side
always making sure that the head moves
with the body
you're never holding your breath always
breathing deep down into the abdominal wall
and back to neutral now we can take this
one step further and we can introduce a
diagonal pattern into a rotational
movement so here she's gonna be rotating
towards one side so she rotates towards
her left the left leg and the right lit
upper arm
will move it will be moving while she
compresses the ball with the other with
the other extremities so once again
she's pressing in diagonally was old for
she rotates towards me and she's gonna
maintain that that compression while she
reaches and Brie's holding out for
anywhere from 4 to 15 breaths whatever
you feel comfortable with bringing it
back rotating to neutral and rotating
over toward the other side and creating
that compression and extend out come
back now it's important that when the
leg is in motion that we keep that
relative rotation of the foot the knee
and the hip another problem we see quite
often when people are extending the leg
they're rotating out bringing it down
like that the leg has to stay in that
relative position moving that way back
and forth great so there you have it
that is the supine three-month position
Click on any text or timestamp to jump to that moment in the video
Share:
Most transcripts ready in under 5 seconds
One-Click Copy125+ LanguagesSearch ContentJump to Timestamps
Paste YouTube URL
Enter any YouTube video link to get the full transcript
Transcript Extraction Form
Most transcripts ready in under 5 seconds
Get Our Chrome Extension
Get transcripts instantly without leaving YouTube. Install our Chrome extension for one-click access to any video's transcript directly on the watch page.
