Movement Analysis ProjectKinesiology- Friday 8am

Jess Durnian

Demographics:

Name Jess DurnianGender FemaleAge 21Height 60 inches ( 149.9 cm)Weight 108 lbs (48.9 kg)BMI 13

Physical History:Do you have any medical conditions including current or previous injuries that affect movement?

- No, I do not have any medical conditions that affect movement.

Do you have any family history of movement issues or injuries?

- No, I do not have any family history of movement issues or injuries.

What does your current exercise and or sporting/physical activities and job include:

- I am currently in season right now for soccer so my physical activity and exercise routine is at maximum effort. I practice every day with my soccer team for two hours when we do not have games. Along with running and playing soccer, we do strength workouts twice a week after practice to prevent injuries and keep our muscles strong. When I am out of season I still workout almost every day because that is what my body is used to. When I am not playing soccer or training, I try to squeeze some time in there to work. During school I work for the athletic department, and during the summer I am a waitress.

Movement Goals: Increase flexibility in hamstrings, quadriceps, and hips.

-Increasing flexibility in these areas will help prevent injury, increase speed, and increase range of motion.

Increase upper body strength-Being a soccer player I seem to focus on leg strength over arm strength. I would like to strengthen my arms more so I have more of a balance between the two rather than being mainly focused on legs.-Even though soccer is mainly about legs, having strong arms is very helpful to hold off defenders.

Increase speed and agility-Speed and agility is very important for playing soccer. That is one of my strengths, but I would like to improve on it even more. I really enjoy doing speed and agility workouts over long distance, and I would like to focus more on ladders, change of direction, quick sprints, etc.

Initial Summary:After assessing my demographics and physical history, I do not

have any barriers that would affect me in improving any of my movement goals. I am grateful for my health, for there are many individuals who are not blessed with good health. I want to keep my health up to maximum capacity and constantly improve in areas in which I am not at 100% at. Setting those goals for myself will push me to achieve it and be successful and I will not settle for anything less.

To improve my flexibility, I will not only need to stretch before and after every workout, but when I am home relaxing, too. I can do dynamic and static stretches also. To improve my upper body strength I will just have to put some extra time into the gym. Also, when there are times I cannot get to the gym, I can do something as simple as pushups in my house. Lastly, to improve speed and agility for soccer, I have a

good basis to work off of, but I will do different workouts to improve in that area.

One of my strengths is that my work ethic is very high and I will not stop until I am completely happy with my workout or my outcome. Speed, agility, and plyometrics are a category in which I am more advanced in and love working on. Lastly, another strength I have is that it does not take me long to get in shape. Where an average person might take about a month to get in running shape, it would only take me about a week to two weeks to feel comfortable running sprints, long distance, and playing in full soccer games.

Neutral position Neutral position Sagittal View

Flexion Extension

Lateral Flexion Rotation

Glenohumeral Joint (shoulder)

Neutral position for Abduction and Adduction Abduction

Neutral position for flexion and extension Flexion

Neutral position for internal and external rotation Internal rotation

External rotation

Elbow Region

Flexion Extension

Humeral Joint (elbow)

Mid supination neutral position Supination Pronation

Radioulnar Joint

Radiocarpal Joint (wrist)

For flexion and extension Neutral Position For ulnar and radial deviation

Flexion Extension Radial deviation Ulnar deviation

Acetabulofemoral joint (hip)

Flexion Abduction

Neutral position Internal rotation External rotation

Tibiofemoral Joint (knee)

Flexion Extension

Apley Scratch Test External rotation

Internal rotation

Motion Degree of Motion Normal ROM?Right Left Right Left

Cervical Region Flexion Extension Rotation Lateral Flexion

50608045

8045

YesYesYesYes

YesYesYesYes

Shoulder Region Abduction Flexion Extension Internal rotation External Rotation

1501505090

90

1501505090

90

YesYesYesYes

Yes

YesYesYesYes

Yes

Knee Region (90-90) Knee Flexion (Passive

ROM)

0150

0150

YesYes

YesYes

Hip Region Flexion Extension Internal Rotation Internal Rotation Abduction Adduction

1003045

45

4020

1003045

45

4020

YesYesYes

Yes

YesYes

YesYesYes

Yes

YesYes

Summary of Range of Motion

After taking all of my range of motion pictures and analyzing them, I realize that I am about average for them all. I would like to work on all of my range of motions to become above average which will affect me positively in avoiding injuries and increasing flexibility. As a soccer player it would be very important to increase my range of motion especially in my legs to help avoid strains and pulls. I tend to strain my quads more commonly than anything else and that could be that they are over compensating for lack of flexibility, strength, or range of motion in other muscles. Another area in which I strongly want to improve on is my wrist extension. I have had problems for years with that and after seeing doctors they believe due to constantly falling on them through soccer there is inflammation and scar tissue which prevents myself in getting full range of motion in extension my right wrist. When I do pushups I have taught myself to do them on my fists instead of flat palms because I struggle laying them at a flat 90 degree angle with my body weight on it.

Anterior view of Overhead Squat

Start finish

Sagittal view of Overhead Squat

Start finish

Posterior view of the Overhead Squat

Start finish

Postural Needs Assessment

FRONTAL VIEW

Eyes Aligned: Yes

AC Joint Aligned: Yes

ASIS Aligned: Yes

Patella Height Even: Yes

Patella Faces Forward: Yes

Genu Valgum: No

Genu Varum: No

Feet Face Forward: Yes

SAGITAL VIEW

Head Protruded:  No

Protracted Shoulder Girdle:  No

Kyphosis:  No

Excessive Lordosis: Yes

Reduced Lordosis No

Genu Recurvatum: No

POSTERIOR VIEW

Winged Scapula: No

Feet Evert: No

Feet Invert: No

Overhead Squat Analysis                                                                                             

ANTERIOR VIEW

Knees Align with foot: Yes

Feet Face Forward: Yes

SAGITTAL VIEW

Normal Forward Flexion: Yes

Normal Lumbar Lordosis: No- excessive

Arms Remain in Line: Yes

POSTERIOR VIEW

Feet Evert: No

Heels Rise off floor: No

Asymmetrical Shift: No

Overhead Squat Summary:

After analyzing my overhead squat it seems like I have excessive lordosis. This would mean that

my hamstrings are underactive, while my quads are overactive, making my back curve that way.

I can fix this by strengthening my hamstrings and stretching my quads so they can lose up to let

my hamstrings take over more. I believe this is something that I will be able to fix which will

help avoid future injury.

Gait Cycle

Stance Phase:

Heel strike

Heel strike occurs at the moment my foot makes contact with the ground. At this moment,

ground reaction forces will occur posterior to the ankle and knee and anterior to the hip.

Foot Flat

Foot flat occurs when the foot moves from the position of heel strike to the instant the foot

becomes flat on the walking surface.

Mid-stance

The hip, knee and ankle are aligned in a vertical position. Ground reaction forces for the ankle

have moved anterior to the ankle and posterior to the hip joints.

Heel-off

Heel will lift off the ground as one proceeds forward from mid-stance. At the instance of heel

off, ground reaction forces continue to move anterior to the ankle and knee but remain posterior

to the hip joints.

Toe-off

This occurs the instant the toe leaves the walking surface. Ground reaction forces decrease until

they no longer exist because the toe is no longer in contact with the walking surface. From mid-

stance to toe-off the body is being propelled forward.

The Swing Phase

Initial swing

Beings when the foot leaves the ground

Mid-swing

This occurs when the swinging limb is aligned with the contralateral stance phase limb.

Terminal Swing

This occurs as the swinging limb moves from mid-swing and ends as the foot makes heel-strike.

Cycle event Hip Knee AnkleHeel Strike Flexion Flexion Slight plantar flexionFoot Flat Flexion (moving to

extension)Flexion Plantar flexion

Mid-stance Extension Flexion DorsiflexionHeel-off Extension Flexion DorsiflexionToe-off & Initial swing Extension (moving to

flexion)Flexion Plantar flexion

Mid-swing Flexion Flexion Slight plantar flexionTerminal Swing Flexion Slight extension NeutralHeel Strike Flexion Flexion Slight plantar flexion

Heel Strike SupinatedFoot flat PronatedMid-swing PronatedHeel-off PronatedToe-off Supinated

Corrective Exercises

After going over assessments and thinking back on previous workouts there are some corrective exercises that should be performed to fix some upper body dysfunctions. Some issues can be solved by strengthening my underactive muscles or simply working on flexibility. Below are a few things I have come up with to add into my workout routine:

Excessive lordosis (associated with anteriorly tilted pelvis):

Overactive muscle: erector spinae, hip flexors

Underactive muscle: intrinsic core stabilizers, gluteus maximus, hamstrings

•Hip Flexor Stretch:

-Hip flexor muscles become very tight in people who have excessive lordosis so by stretching them out that should release pressure and pull on the hip flexor muscles.

•Toe touches with Pushdown:

-The erector spinae muscles on both sides of the spine are overactive during excessive lordosis. These muscles get tight and restricted. The underactive muscle which is the rectus abdominis is responsible for flexing the spine. Contracting the rectus abdominis while stretching the erector spinae muscles allows the lower back muscles do their job.

•Supine hip extension

-This is done by flexing the glutes and abdominal muscles to drive hips upward.

•Reverse sit-up

-This is an exercise done to strengthen the intrinsic core stabilizers. While doing this one needs to keep their back as flat as possible in neutral position. The purpose of the foam roller held between your ankles and hamstrings is to activate the hamstring and take flexion off the hip flexors. By doing this it allows full activation of the intrinsic core stabilizers.

•Single leg dead lift

-This exercise should be done to keep the core muscles engaged while flexing the glute muscles. This exercise is meant to strengthen the upper hamstrings.

•Glute kickback

-The glute kickback is a good exercise to do to strengthen your glutes. This can be done with no weights as long as the glute muscles are flexed when kicked back, or it can be done on a kickback machine in a gym.

Wrist flexion (right)

Another thing I would like to work on is my wrist flexion in my right arm. I seem to not have full flexion in that wrist and would like to correct that for a few different reasons. One would be that it hurts in pushups so I have modified myself by doing pushups on my fists rather than bending my wrists. Another reason is I do not have correct form while performing hang cleans. While doing these since I cannot fully bend my wrist my elbow points outward which could lead to worse injuries.

•Some wrist flexion stretches:

-If I work on these stretches everyday it should lead to a positive outcome so I can perform all upper body workouts without modifications or bad form.

Goals:

Conclusion of upper body corrective exercises

After analysis of the various assessments through the project, fixing my excessive lordosis through the exercises and stretches provided, and stretching my wrist flexion should improve my overall upper body workouts. My goal to be able to perform all exercises and workouts without modification or bad forms can be fixed through these exercises and stretches. Knowing how to correct dysfunctions is very important for yourself and others if you are a trainer.