Thomas’s Test - Rowan University - Personal Web Sites



left5276850Kinesiology The Movement Analysis Project0Kinesiology The Movement Analysis Project1889760227330James NwachukwuJordan LoweDr. Biren11am-12:15pm James NwachukwuJordan LoweDr. Biren11am-12:15pm Demographics:Name: James NwachukwuGender: MaleAge: 22Height (cm/in): 167.64cm/ 66inWeight (lbs/kg): 165in/ 74.85kgBody Mass Index: 26What physical activities do you perform that assist you with daily activity?I am a very active person. Walking is one of my normal daily physical activities. I use walking as a way to get to my destination that is usually fairly close. I also workout as an activity of fitness. My dominant way of exercising is calisthenics. Calisthenics is resistance training with only using my body weight as resistance. Exercises include pull-ups, chin ups, push-ups, body weight dips, body squats, and lunges. In order to prevent any type of injury, I work out different types of muscles in my body. I am also a front desk attendant at my job which requires me to stand for long periods of time. It puts a strain on my lower back. My way of exercising also allows me to pick up heavy objects without straining my muscles.Are there any injuries that you may have/had in the last 5 years?I tore my meniscus on my left leg and it disenabled my ability to bend my knee. My leg remained straight and it affected my ability to walk.Does anyone in your family history have or had a condition that affected range of motion?In my family, he have a history of arthritis. My mother has arthritis in her right hand located in the metacarpals. Also my grandmother has had knee replacements and recently she began complaining about arthritis forming. Although arthritis is not genetic, I believe due to my torn meniscus, I will also develop arthritis in my knee. 3705225152400Movement GoalsMy movement goals are to: Increase flexible in my shouldersIncrease the range of motion in my left knee.Allow my gluteus maximus to touch my heels without any sort of painIncrease postureKnee to chest touchesSummaryBased on my own analysis, I believe I am a healthy fit individual. I take great care of my body by providing myself with essential nutrients. By performing in physical activities, it allows my body to remain active and strong. Although I am healthy, I believe my BMI is very high due to my muscle capacity. Areas where I need improvement are my flexibility and my cardio. NeutralCervical FlexionCervical ExtensionCervical RotationCervical RotationCervical Lateral FlexionCervical Lateral ExtensionGlenohumeral Extension Glenohumeral AbductionGlenohumeral AbductionNeutral Neutral Glenohumeral External rotationGlenohumeral External rotationGlenohumeral Internal rotation Glenohumeral Internal rotationNeutralNeutralHip Internal RotationHip Internal Rotation Hip External RotationHip External RotationNeutralV-Sit ReachThomas’s TestThomas’s TestStraight Leg RaiseStraight Leg RaiseRange of motionMotionDegree of Motion Range of MotionRightLeftRightLeftCervical FlexionLateral FlexionExtensionRotation504570804580YesYesYesYesYesYesYesYesShoulder AbductionFlexionInternal rotationExternal Rotation15015065801501506580YesYesYesYesYesYesYesYesHip Internal RotationFlexionExternal Rotation30105453010545YesYesYesYesYesYesAfter reevaluating my range of motion, I noticed I am more flexible than I thought. There are a few improvements that I can make with my flexibility. I was very impressed with this assignment because it allowed to learn different variations of range of motion. I was more flexible in my hamstrings when I did the V-sit reach. For internal or external rotation, I am not flexible. I feel tension as soon as I try to extend my arm. Postural AnalysisFrontal ViewEyes Aligned YesNoIf no, which side higherRightLeftAC Joint Aligned Yes NoIf no, which side higherRight LeftASIS Aligned Yes NoIf no, which side higherRight LeftPatella Height Even YesNoIf no, which side higherRightLeftPatella Faces Forward Yes NoIf no, facing which wayOut InGenu Valgum YesNoIf yes, which sideR L BothGenu Varum YesNoIf yes, which sideR L BothFeet Face Forward YesNoIf no, which oneR L Both Facing which way Out InSagittal ViewHead Protruded YesNoProtracted Shoulder Girdle Yes NoKyphosis YesNoExcessive Lordosis YesNoReduced Lordosis Yes NoGenu Recurvatum Yes No If yes, which sideR LBothPosterior ViewWinged Scapula Yes No If yes, which side R L BothFeet Evert Yes NoIf yes, which footR L BothFeet Invert YesNoIf yes, which footR L BothAlthough I do not have any major dysfunctions in my anamotical position, there are a few erros that can be accounted for. I have a very slight eversion in my left foot. The reason for the slightly everted foot is caused by overactive muscles. The overactive muscles are the bicep femoris, tensor fasciate ligament, and also the glute muscles. In addition, there are also underactive muscles that contribute to the eversion of my left foot. These muscles include the gluteus maximus and the hamstrings.Overhead Squat AssessmentFrontal ViewKnees Align with foot: YesNoIf no, which one RL Both which way valgus varus Feet Face Forward: Yes No If no, which one R L Both which way abduct adductSagittal ViewNormal Forward Flexion: Yes No, excessive forward leanNormal Lumbar Lordosis: Yes If no, excessive lordosis or reduced lordosisArms Remain in Line: Yes No, arms fall forward Posterior ViewFeet Evert: Yes NoHeels Rise Off Floor: Yes NoAsymmetrical Shift: Yes No If yes which side R LFrontal ViewAfter reviewing my assessment in the frontal view, everything is lined up correctly. My knees are perfectly aligned with my feet. Also, my feet are facing forward. There are no specifics issues with overactive or underactive muscles. If there was an issue with overactive or underactive muscle that potentially impact the way I squat, they would be my bicep femoris, TFL, piriformis, and the gluteus maximus and minimus. The underactive muscles would be the medial hamstrings and the gluteus medias, along with the adductor complex.Sagittal ViewFrom the sagittal view, my arms are slightly forward. As a result, the overactive and underactive muscle play a role in causing the slight lean of my arms. I do not have an excessive lordosis. In order to reduce the overactive muscles, the following muscles need to be stretched more often; the latissimus dorsi, both the pectoral major and minor, and the Coracobrachialis Teres major. Lastly, to reduce underactive muscles, strengthening the middle and lower trapezius, rhomboids, posterior deltoids and the rotator cuffs will allow to keep my arms straight up. Posterior ViewIn the posterior view, I noticed I have pronation in my right foot. Pronation is when the calcaneal side of the foot comes inward, which tends to be common in African Americans. It also explains why it is very easy for me to twist my ankle. As well as other views, there are both overactive and underactive muscles. The overactive muscles include the peroneal complex, bicep femoris, TFL, and the lateral gastrocnemius. The underactive muscles include; the posterior and anterior tibialis, medial gastrocnemius, gluteus medius and medial hamstrings. Conclusion:In summation, I learned that my squat is not as perfect as I perceived. Based off of this assessment, I have come to conclude that I have eversion in my left foot, my arms fall slightly forward, and there is small pronation in my right ankle. In order to improve my squat, I must stretch the muscles that are overactive and strengthen the muscles that are underactive. In doing so, this can alleviate much of the pressures and pain that I feel at times, especially my easily twisted ankle. The Overhead Squat Assessment has helped me realize that my posture is not perfect, and also helped me figure out effective ways to improve my posture. Gait Analysis Walking Heel StrikeJogging Heel StrikeThe heel strike occurs at the moment the foot makes contact with the ground. Heel strike is the first phase of the Gait Cycle and this where an entire stride length begins and ends. When looking at the walking heel strike in the posterior view, my foot is everted. There is also supination in my right foot due to overactive and underactive muscles. In the jogging view, there is supination in my right foot. I also believe there is an external rotation of my acetabulofemoral joint. I could not read much from a sagittal view. Walk Mid-stanceJogging Mid-stanceAt mid-stance, the hip, knee, and ankle are aligned in a vertical position. Mid-stance is the position after heel strike. My left foot as shown in both walking and jogging in the posterior view is everted due to overactive and underactive muscles. I noticed I also did not properly perform a full range of motion in my hips when jogging. I almost dragged my feet on the treadmill. There is also supination in both feet.Walking Toe-offJogging Toe-offThe instant the toe leaves the walking surface is considered the toe-off event. The toe-off is after the mid-stance. In the toe-off phase, both the hip and knee is in flexion. There is still supination in the ankle joints as well as external rotation in the tibias. As a result of performing the Gait cycle analysis, I realized my walking and jogging techniques are not as well as I predicted. In order to improve my stability in walking and jogging, I must stretch and strengthen my overactive and underactive muscles. There is eversion in my feet as well as supination in my ankle joints. My feet are everted due to low strength in my hamstrings. In order to improve strength and stability, I need to perform corrective exercises such as dead lifts, kickbacks, lunges, and step-ups. Corrective ExercisesAfter reviewing my assessment on the upper extremity, I notice I did not meet the degree of motion requirements. For shoulder abduction and shoulder flexion, the standard degree of motion is 170°. For both motions, my degree of motion is 150°. I am convinced that the anterior head of the deltoid and supraspinatus are both underactive. In order to fix these muscles, I must strengthen them. A corrective exercise to help with abducting the shoulders are lateral raises. To perform shoulder lateral raises, stand in a shoulder-width stance, with a pair of light-weight of dumbbells with palms facing inward. Next, raise the dumbbells laterally to shoulder level and then back down to the starting position with concentric and eccentric contractions. Following this, frontal raises are another corrective exercise to help with flexion of the shoulder. It can be performed with dumbbells or a resistance band. I prefer resistance bands. When performing frontal raises with resistance bands, stand with both feet in the middle of the band. Grab the hooks that are located at each end of the band and create a slight tension. Keep a small bend in the elbow as you raise your arm up in front of you to shoulder height and then slowly return back to the starting position. The exercise can be performed simultaneously or alternatively. In order to strengthen my core and increase stability, I perform core excercises such as the plank, V-sits, and side planks. Finally, the standard degree of motion for external rotation of the shoulder is 90° and my degree of motion falls short, with a degree of 80°. My external rotators are underactive. A corrective exercise such as external rotations will strengthen the teres minor and infraspinatus which will allow myself to have more range of motion. External rotations are executed by standing and holding a tube at the waist height. The elbow should be flexed almost at 90°, before externally rotating the humerus until the end range of motion. Hold and then return to the starting position. The scapula should be held in retraction.Upper Extremity Corrective ExercisesLateral RaisesFrontal Raises with Resistance bandExternal Rotations PlanksThe planks target the rectus abdominals, transverse abdominals, and internal and external oblique. It aids in keeping proper posture and reducing back pain. To perform a plank, I lie face down on the floor with feet together and forearms on the ground. I tighten my abs and gluteus as I lift my entire body off the ground until it forms a straight line from head to toe, keeping chin tucked and back flat with only resting on my forearms and toes. I hold it usually between 30 seconds to a minute and then return to the ground. Side-planksIt strengthens abdominal and back muscles, particularly the transversus abdominis, rectus abdominis, obliques and quadratus lumborum. It also targets the gluteus medius and gluteus minimus in the hips. As you lay on your side, keep your shoulders, hips, knees and feet in one straight diagonal line, and make sure your neck and head continue the line of your spine. I perform the exercise between 30 seconds to a minute. Lower ExtremityIn the final analysis of my movement analysis project, as well as problems in my upper extremity, I noticed a few problems in my lower extremity. I have an excessive pronation of my right foot. Next, I noticed an underactive gluteus medias. The correct range of motion in the internal rotation of the hip is 35°. My range of motion for internal rotation falls 5° short. Finally, my hamstrings are weak when considering the hamstring to quadriceps ratio. In order to fixed these deficiencies and improper range of motion, I performed the following exercises: inversion exercises, lateral walks with resistance, internal rotation stretch, and single leg bridges on a stability ball.Inversion Exercises In order to correct the over pronation of my right foot, I must train the peroneal which consists of the anterior and posterior tibialis. The over-pronation is due to an overactive peroneal that must be stretched. Over pronation strains the tibias which leads to medial tibial stress syndrome. In order to reduce over pronation, I perform inversion exercises. I place a band around both of my feet so that resistance pulls one foot into pronation while the other foot stabilizes. The exercise will attempt to supinate the foot that is overly pronated. Perform the exercise for 15 sets of 3 second holds. This exercise helps to maintain proper walking to those who tend to overly invert or pronate. Due to the lack of equipment, I had to improvise with the exercise to form inversion exercises. I had Devon apply the resistance to perform pronation and supination movements. Please excuse the picture. Standing Lateral Hip RaisesI have an underactive gluteus medius which needs to be train in order to prevent valgus motions occurring at my knee. When performing the exercise, I use a resistance band wrapped around my ankles. I then stand erect and with the leg that has the resistance, I laterally abduct my hips concentrically and eccentrically as far as possible and back into the starting position. If possible, you may add a squat into the exercise.Internal Rotation Stretch The correct range of motion for the internal rotation of the hip is 35° and my hip ranges at 30°. Although, there is not a significant difference, I thought I still needed a corrective exercise in order to increase my full range of motion. To perform the internal rotation stretch, I lay on my back and place my foot of the leg being stretched on the contralateral knee. Next, I pull my knee of the leg being stretched toward the contralateral shoulder. It helps with increasing my range of motion into 35°.Single Leg Bridges on Stability BallIn addition to stretching the core, it also helps strengthening the hamstrings. It is very vital to have strong hamstrings because hamstring act as a braking force to prevent shear forces created by the quadriceps and also preventing ACL tears. My hamstrings are weak considering they do not fulfil the hamstring to quadriceps ratio (2:3). Single leg bridges are a form of exercise to strengthen the hamstrings. I begin by lying prone with one leg straight in the air and the other extended with the heel on a stability ball. I push the heel down into the ball, raising the hips so that the knee, hips, and shoulders are in a straight line. Next I flex the knee and roll the body towards the body. this conditions the proprioceptors and strengthen the hamstrings at both the hip and knee joint, training active insufficiency. ................
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