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• Students will be able to:
• identify that synovial joints are freely
moveable joints;
• understand the types of movements
allowed by the various types of joints;
• understand what is contraindicated
exercises and why it is not
recommended to perform.
• Ball and socket joints
• Hinge joints
• Pivot joints
• Gliding joints
• Flexion and extension
• Rotation and Circumduction
• Abduction and adduction
• Flexibility
• Contraindicated exercises
Synovial Joints
Also known as freely moveable joints
Allow a large degree of movement
Exist 4 different types which allow
different kind of movement
◦ Ball and socket
◦ Hinge
◦ Pivot
◦ Gliding
Covering in next lesson
Ball and Socket Joints
As the name goes, this joint consist of “a
ball” and “a socket” (a cup-like depression)
The joint allows a very large degree of
freedom to rotate
Two examples are located at the shoulder
and hip
Ball and Socket Joints
As seen in the diagram, the femur is
more deeply embedded into the pelvis
than the pair at the shoulder
This results in the hip joint to be a
stronger joint as it need to carry the
weight of the upper body
But being more deeply embedded also
results in a smaller degree of freedom
to rotate a compared to the shoulder
joint
Hinge Joints
Works similar to the concept of a
adoor hinge (thus the name)
Moves in a single axis to bend or
straighten
Hinge Joints
Examples of hinge joints:
◦ Elbow (between ulna and humerus)
◦ Knee (between femur and tibia)
◦ Fingers / toes
Pivot Joints
Examples of pivot joints:
◦ Elbow (between radius and humerus)
◦ Neck (between atlas C1 and axis C2)
Gliding Joints
Also known as a planar joint
Formed where 2 bones meet at flat or
almost flat surfaces
Allows sliding in almost any direction
within the plane
Anatomical Position
The types of movements are decided
based on the anatomical position of
the human
◦ Imagine lying down, facing up
◦ Palms facing up
Flexion
Refers to the action of bending of the
joint when body is lying down in
anatomical position
◦ Fingers
◦ Wrist
◦ Elbow
◦ Shoulder
◦ Trunk (hip)
◦ Knee
Abduction / Adduction
Abduction and adduction are two terms that
are used to describe movements towards or
away from the midline of the body.
◦ Abduction is a movement away from the midline
◦ Adduction is a movement towards the midline
Circumduction
Circumduction is the combined action
of flexion, extension, abduction and
adduction of the limbs which results in
a circular motion
Contraindicated Exercises
A contraindicated exercise is a movement that is not recommended because it is potentially dangerous. It may involve:◦ Extreme movements that cause extension or
flexion of a joint beyond its normal range e.g. full circle neck rotations, back arches, toe touches, deep knee bends and frog jump repetitions
◦ Movements that involve excessive, rapid or repetitive twisting around a fixed base e.g. wall slaps, trunk rotations
◦ It may come as a form of exercise or stretching
Contraindicated Exercises
Hurdler stretch
◦ Aimed to stretch the hamstring
◦ The flexed (bent) knee results in a rotated knee
◦ Stresses the cartilage and especially ligaments
Contraindicated Exercises
Quad stretch with both knees flexed
◦ Aimed to stretch the quads
◦ Places a big portion of body weight on the knees
while stretching
◦ Chances of over-stretching the ligaments
Contraindicated Exercises
Forward neck stretch
◦ In our neck, the first two vertebrae are known as
C1 and C2
◦ C1 rests on C2, and stands a chance to be
“dropped out” if the head suffers a sudden jerk
forward
◦ In addition, there is not much muscles at the
back of the neck that requires stretching
Contraindicated Exercises
Not recommended to rotate the head /
push the head forward for stretching
On similar reasons, the hands are not
to be “cupped” behind the head when
doing sit up
Contraindicated Exercises
Lunges / squats
◦ Aimed to strengthen the quads and
hamstrings
◦ Common mistake of having knees moving
too far forward (beyond the toes)
◦ Results in knee being over flexed and
bearing the full body’s weight at the knees
◦ Over stretches the ligaments
Contraindicated Exercises
Many other forms of exercises such as:
◦ Star jump
◦ Duck walk
◦ Back raises
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