MOVEMENT SWAG DIRECTIONS

Below are the necessary markers required to understand your body’s tendencies. As we compile this movement inventory, a prediction of injury risk can be formulated; and in turn, can be addressed proactively.

THERE ARE 6 MARKERS TO COLLECT:

PHOTO

Standing

VIDEO

Walking

Wall Movements (Arms Raised Overhead / Arms Open Up / “Field Goal” / “Scarecrow”)

Squat Series (Overhead Squat / Single Leg Squat)

Feet Together Movements

Challenge Games (Red Dot / Eye Tracking / Reweigh Load)

#1: Standing

POSITION:

Normal standing stance
Arms relaxed to side
Looking straight ahead
NOTE: Stand as if you were going to stand there for 1 hour

PHOTO TIPS:

Include the whole body in photos
Include view of both sides (left side/right side)
Expose skin (if possible; enough to keep decency)
Standing barefoot recommended (socks ok)
Fitted clothes, biker shorts, compressive shirts, etc. work best (refrain from wearing baggy clothes)

VIEWS NEEDED:

As shown

#2: Walking

ACTION:

Walks away from camera a distance of approximately 7-10 adjacent parked cars
Turn around and walk back towards camera
Repeat 1 more time for a total of 2 rounds back and forth
Perform same distance capturing it from a side angle

VIDEO TIPS:

Include the whole body (as much as possible)
Barefoot or training shoes recommended

VIEWS NEEDED:

Back view
Front view
Side view

#3: Wall Movements

4 wall movementS

Arms raised overhead

arms open up

“Field Goal” pose

“Scarecrow” pose

VIDEO TIPS:

Perform each movement 3-5
Capture video from mid-thigh up (whole body not necessary)

VIEWS NEEDED:

Front view
Side view

Arms raised overhead

ACTION:

Heels, butt, shoulders, head against wall
Arms to the side
Elbows straight
Palms facing towards the body with thumbs pointing forward
arms rain straight forward up towards the ceiling
AIM - overhead to touch the wall above

arms open up

ACTION:

Heels, butt, shoulder, head against the wall
Arms to side with elbows bent
Palms facing towards the body with thumbs pointing forward
Arms raise straight forward, stopping at shoulder height
Arms open away from each other
AIM - touch back of each hand against the wall

“Field Goal” pose (hands up with elbows bent)

ACTION:

Heels, butt, shoulder, and head against the wall
Palms facing towards the body with hands opened
ELbows bent 90 degrees
Arms raise away from the body, stopping at shoulder height
Upper arm (bone from shoulder to elbow) kept parallel to floor
Arms rotate, raising back of hand up towards the sky
AIM - approximate hands up towards the wall as much as possible

“Scarecrow” pose (hands up with elbows bent)

ACTION:

Heels, butt, shoulder, and head against the wall
Palms facing towards the body with hands opened
ELbows bent 90 degrees
Arms raise away from the body, stopping at shoulder height
Upper arm (bone from shoulder to elbow) kept parallel to floor
Arms rotate, lowering hand downward towards the floor
AIM - approximate palms down towards the wall as much as possible

#4: Squat Movements

OVERHead squat

SET UP:

Feet pelvis width apart
Feet point straight ahead
Arms overhead

ACTION:

Squat down into a comfortable depth
Return to start position

VIDEO TIPS:

Perform 3-5 times for each camera angle
Capture both sides (left side/right side if possible)
Include whole body

VIEWS NEEDED:

Front view
Side view
Back view

Single leg squat

SET UP:

Feet pelvis width apart
Feet point straight ahead
Hands resting on waist bones

ACTION:

Shift weight onto one leg
Squat down into a comfortable depth

VIDEO TIPS:

Perform 3-5 times
Include whole body

VIEW NEEDED:

Front view

#5: Feet Together Movements

#1: head nod

Feet together
Look straight ahead
Mouth closed
Chin lowers down to chest
Hold a moment
Return to looking straight ahead
Chin lifts up to ceiling
Hold a moment
Return to starting position

VIDEO TIPS:

Manage hair so it does not impede head motions
Capture from mid back to head

VIEW NEEDED:

Side view

#2: head turn

Feet together
Look straight ahead
Turn head right bringing chin towards shoulder
Hold a moment
Return to looking straight ahead
Turn head left bringing chin towards shoulder
Hold a moment
Return to starting position

VIDEO TIPS:

Manage hair so it does not impede head motions
Capture from mid back to head

VIEW NEEDED:

Back view

#3: arm down behind back

Feet together
Right arm lowers behind buttocks and reaches up towards opposite shoulder blade
Hold for a moment
Return to starting position
Perform same steps with left arm
NOTE: Refrain from reaching further by “crawling” hand up the back

VIDEO TIPS:

Manage hair so it does not impede arm motions
Capture from lower back to head

VIEW NEEDED:

Back view

#4: arm up behind back

Feet together
Right arm moves behind head and reaches down towards opposite shoulder blade
Hold a moment
Return to starting position
Perform with left arm
Return to starting position

NOTE:

Refrain from reaching further by “crawling” hand down the back

VIDEO TIPS:

Manage hair so it does not impede arm motions
Capture from lower back to head

VIEW NEEDED:

Back view

#5: Toe Touch

Feet together
Reach both hands down slowly towards your toes
Hold for a moment
Return to starting position

VIDEO TIP:

Capture whole body

VIEW NEEDED:

Side view

#6: Arms overhead + backbend

Feet together
Arms reach overhead as much as possible
With arms overhead, bend/arch backwards (as if doing a back-hand spring)
Hold for a moment
Return to starting position

VIDEO TIP:

Capture whole body

VIEW NEEDED:

Side view

#7: Body twists

Feet together
Arms to side slightly away from body
Palms face forward with hands opened
Twist body slowly towards the right as much as possible
Hold for a moment
Return to starting position
Repeat going to left side

NOTE:

Hips are allowed to move during motion

VIDEO TIP:

Capture whole body

VIEW NEEDED:

Back view

#8: Single leg balance

Feet together
Look straight ahead
Shift weight to right side
Bend left knee 90 degrees, lifting foot off the floor (thighs should still be in line with one another)
Hold position for a 10 sec count
Return to starting position with both feet on floor
Repeat so weight shifts to the left side and right knee bends 90 degrees lifting foot off the floor
Hold position for a 10 sec count

NOTE:

If both sides are easy to perform without difficulty, then perform with eyes closed
You may lose balance, so perform in a safe area

VIDEO TIP:

Capture whole body

VIEW NEEDED:

Angled front view

#9: Legs together deep squat

Feet and knees together
Arms out in front of you
Squat as deep as comfortably possible
Legs remain in contact with each other through motion
At end range, clench fist and position them next to outer border of feet
Return to standing position

NOTE:

You may lose balance, so perform in a safe area

VIDEO TIP:

Capture whole body

VIEW NEEDED:

Angled front view

#6: Challenge Games

#1: red dot, green circle

SET UP

Set a timer for 15 sec
Focus only on the red dot in the middle of the green circle and start timer

NOTE:

Document any changes (if any)
No video needed

#2: eye tracking

SET UP

Hold a pen with one hand out in front of you
Straighten elbow
Keep eyes focused on the tip of the pen
Slowly turn head right to a comfortable position (eyes locked in on tip of pen)
Slowly move head in the opposite direction (eyes still fixated on tip of pen)
Perform 3-5 times each side

VIDEO TIP:

Capture from shoulders to head

VIEW NEEDED:

Front view

#2: reweigh load

STEP A - EYES OPENED

Face feet forward
Take a normal walking stride
Freeze position of feet/body once a step forward is taken
Shift 80-90% weight towards the front foot (10-20% onto trail leg)
Shift weight onto the balls of the front foot
This should slightly unweight the heel
Look straight ahead
Hold position
Rest once mild fatigue experienced
Repeat on opposite leg

NOTE:

You may lose balance, so perform in a safe area

VIDEO TIP:

Capture full body

VIEW NEEDED:

Angled front view

STEP B - EYES CLOSED

Progress to STEP B only if STEP A is easy and not challenging
Repeat previous steps
Hold position
Once stable, CLOSE BOTH EYES
Rest once mild fatigue experienced, or loss of body position
Repeat on opposite leg

NOTES:

You may lose balance, so perform in a safe area
Being near something stationary to help control balance may help
Open eyes when necessary

VIDEO TIP:

Capture full body

VIEW NEEDED:

Angled front view

STEP C - EYES CLOSED + HEAD MOVEMENT

Progress to STEP C only if STEP B is easy and not challenging
Repeat previous steps
Hold position
Once stable, CLOSE BOTH EYES THEN ROTATE HEAD LEFT AND RIGHT 3-5 TIMES
Take about 1 sec to move head from one side to the other side
Rest once mild fatigue sets in, or loss of body position
Repeat on opposite leg

NOTES:

You may lose balance, so perform in a safe area
Being near something stationary to help control balance may help
Open eyes when necessary

VIDEO TIP:

Capture full body

VIEW NEEDED:

Angled front view

Sharing Your Captured Information

Once your movement inventory is gathered, you may email the information, or share a dropbox link with the information. If you prefer another method of sharing the information, please let me know!! Thanks again, and super excited to helping you become a more robust and durable human being!