Xergenics Home Study Guide

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Text Box: Xergenics™ Home Study Guide We will periodically post information that will assist in your personal research and studies. One may find that it is in their daily practice that all prior learning begins to come alive and animate the conscious sphere of movement. Therefore it is of special importance that you make it a point to invest in your practice a little each day. Learning is a lifelong journey that takes many twists and turns. One moment we may be making an arduous ascent upwards and the next finding ourselves having reached the top of the summit; basking in the rewards obtained through our diligent efforts. When suddenly we are taken aback by a gust of wind that rolls through the clouds, leaving a breathtaking view that catches a glimpse of our attention; whereby making us aware of the vast territory still ahead.

Xergenics.com™

Text Box: “A system or teacher can only guide the student to a point that was inscribed within them from the beginning, for it is in one’s reflective recognizance that learning is thus commenced.” ~ Ariel S.

Text Box: This section will help introduce a few basic anatomical terms and broaden your knowledge on the angles of joint mobility. The following selections indicate normal ranges of joint mobility for various parts of the body: Neck Flexion: 70-90 degrees (Chin to sternum) Extension: 55 degrees (Chin to ceiling) Lateral bending: 35 degrees (Ear to shoulder) Rotation: 70 degrees left & right (Head turns as if looking behind) Lumbar Spine Flexion: 75 degrees (Bend forward at waist) Extension: 30 degrees (Bend backward) Lateral bending: 35 degrees (Bend to side) Shoulder Abduction: 180 degrees Bring arm up sideways. Adduction: 45 degrees Bring arm toward the midline of the body. Horizontal extension: 45 degrees Swing arm horizontally backward. Horizontal flexion: 130 degrees Swing arm horizontally forward. Vertical extension: 60 degrees Raise arm straight backward. Vertical flexion: 180 degrees Raise arm straight forward.

Flexion: 80-90 degrees

Bend wrist so palm nears lower arm.

Extension: 70 degrees

Bend wrist in opposite direction.

Radial deviation: 20 degrees

Bend wrist so thumb nears radius.

Ulnar deviation: 30-50 degrees

Bend wrist so pinky finger nears ulna.

Flexion: 110-130 degrees

Flex knee and bring thigh close to abdomen.

Extension: 30 degrees

Move thigh backward without moving the pelvis.

Abduction: 45-50 degrees

Swing thigh away from midline.

Adduction: 20-30 degrees

Bring thigh toward and across midline.

Internal rotation: 40 degrees

Flex knee and swing lower leg away from midline.

External rotation: 45 degrees

Flex knee and swing lower leg toward midline.

Flexion: 130 degrees

Touch calf to hamstring.

Extension: 15 degrees

Straighten out knee as much as possible.

Internal rotation: 10 degrees

Twist lower leg toward midline.

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Text Box: Mobility Menu

Neck

Text Box: Elbow Flexion: 150 degrees Bring lower arm to the biceps Extension: 180 degrees Straighten out lower arm. Supination: 90 degrees Turn lower arm so palm of hand faces up. Pronation: 90 degrees Turn lower arm so palm faces down Ankle Flexion: 45 degrees Bend ankle so toes point up. Extension: 20 degrees Bend ankle so toes point down. Pronation: 30 degrees Turn foot so the sole faces in. Supination: 20 degrees Turn foot so the sole faces

Text Box: Glossary of Terms Flexion: The movement at a joint which decreases the angle between two adjacent body segment Supination: rotation of the hands and forearms so that the palms face upward Adduction: A movement of the body part back toward the midline Pronation: the movement of crossing the radius over the ulna, causing the hand to turn prone or palm down Extension: Movement that increases the angle between body segments Abduction: A movement of a body part away from the midline, either of the body as a whole or that of the hand or foot