KINESIOLO MOVEMENT ANALYSIS

GY: PROJECT

Section Two: | Philip Lang & Nick Consoli

Demographic Information…………………..
Name: Philip E. Lang III
Gender: Male
Age: 20
Height: 5’11 71 inches (x 2.54)  180 centimeters
Weight : 158 lbs (÷ 2.2)  71.67 kg
BMI (Body Mass Index): 22.0

Review of Physical History…………………

** Have you experienced any medical conditions that would alter or impair functional movement
in any matter? If yes, elaborate.

Movement Impairing Medical Conditions

1. Fracture in the epiphyseal growth plate of left radius. (Prevents supination of the left
hand)
2. Prone to and victim of weakness in lower back, in addition to lack of flexibility.

** What type of physical activities or engagements do you encounter on a daily, weekly, or

monthly basis? (Any movement counts, this section should not be left blank!)

Current Exercise Regimens

1. Weight training every day Monday through Friday
2. Five to ten minute cardio warm up every day.
3. Frisbee, longboarding, various outdoor activities to encourage active recovery on
weekends.
4. Walking vigorously at least 30 minutes a day back and forth to class.

** What kind of jobs have you worked in the past that involve functional movement, and how
did they affect your body in a positive or negative manner?

Past Work
 1. Three years as YMCA camp counselor walking around an outdoor day camp for 7-9
hours a day.
2. Sales associate at Polo Ralph Lauren on flat footed shoes putting strain on the back.

General Injury Information

Have you ever broken, fractured, or sprained an area of the body? If so, where.

___Yes, left wrist and radius_____________________________________________.

Do you experience any pains while performing everyday tasks, or while exercising?
__________Yes, pains in back when standing for too long_______________.

Movement Goals………………………………
 Increase personal flexibility on the sit and reach assessment by a minimum
of three inches.
 Increase rotation in the supine direction within left radius and ulna to a point
where I can lay it flat.
 Be able to perform the squat and dead lift exercises with proper form and
range of motion.
 Become fluent in my knowledge of functional human movement to the best
of my ability.

Initial Summarization……………………….
I have studied into my body for a good amount of time, and by mapping out these key
areas and demographics it should be easier to identify my strengths and weaknesses. Something I
have always struggled with in terms of movement is my flexibility on the sagittal plane,
specifically when moving my trunk along the mediolateral axis. Contrarily, I have experience
with bodyweight and medium weight training through my years of training in high school sports.
My form is for the most part strict an accurate, but there are cases where I cannot perform the
exercise correctly because of restrictions in my movement. For example, I cannot supinely rotate
my left wrist, which makes it impossible for me to perform pull-ups with my palms facing the
anterior part of my body. Because of this, I have developed more progress in my upper back
rather than being able to get full extension into the deep portions of my latissimus dorsi.
Furthermore, a hyperextension of my knee joint has caused me to feel tightness and lack of
flexibility in hamstring exercises. When it comes down to things, my lack of range of motion
negatively impacts form in some aspects of my life.
 Initially, what I expect to do in order to remedy some of these issues is not only to devise
a unique type of training program that does not focus on weight, but also to thoroughly enhance
my knowledge of mechanical human movement. As I begin to learn more, it will only allow me
to better perform the tasks I do not only in the gym, but in everyday work lifting.

Range of Motion Assessment

Cervical Spine
Neutral (Frontal View) Lateral Flexion (Normal = 45 degrees)

Neutral (Sagittal View) Flexion (60 degrees) Extension (75 degrees)

Rotation (80 degrees)

Glenohumeral Joint (Shoulder)

Neutral Position (Frontal View) Abduction (170 degrees)

For Abduction and Adduction
Neutral Position (Sagittal View) Flexion(170 degrees)
For Flexion and Extension

Neutral Position (Sagittal View) Internal (70 degrees)

For Internal and External Rotation Rotation

External (90 degrees)

Rotation
Tibiofemoral Joint (Knee)

Neutral Position (Sagittal View)

For Flexion and Extension

Extension Flexion (145 degrees)

(Fully Extended = 0 degrees)

Acetabulofemoral Joint (Hip)

Neutral Position Internal (35 degrees)

For Internal and External Rotation Rotation

External (45 degrees) Neutral Position

Rotation For Flexion

Flexion (110 degrees) Neutral Position

For Abduction

Abduction (45 degrees)

Photographic Range of Motion Analysis

The range of motion analysis gave me a much better understanding of where my problem
areas are and how limited I really am. This portion did not tell me much about the posture of my
frame but I can already make inferences by the curvature in my spine that the assessment results
will be subpar. Back to my range of motion, areas that I see the most cause for harm are
acetabulofemoral abduction, tibiofemoral extension, and overall loss of flexibility in the cervical
spine. Weakness in the spine has been something my family and genetics are easily prone to, and
in order to compensate certain stretches and exercises can be done.
Exercising and lifting medium weights has been a large part of my life since I began in
high school, but as many suggest, form is the last thing that people think of at that age. From
improper bench press form I built up some scar tissue in the anterior portion of my deltoid which
makes it more difficult to do certain shoulder motions. This also caused my shoulder area to
become stronger than my rotator cuff phenomenally, which started to make it impossible to
bench without pain.
The final point I want to address is about the lack of range of motion I have in my knee
joint. I have never been able to touch my toes or even perform the sit and reach test without
getting worse than negative four inches. During soccer season I was prone to injury because I
always had tightness in my hamstrings and weak knees because I didn’t properly stretch or warm
up the muscles and tendons surrounding the joint. I now make sure to incorporate several miles
of mild jogging before I do any intense form of leg exercise.

Postural Analysis

Frontal Anterior View Lateral View Frontal Posterior View

 Going into this portion of the analysis I had prior knowledge of my scoliosis and knew it
would have a serious affect on my posture. The first thing I notice from the curve of my spine is
that I have an excessive lordosis. This can be the result of several things. It can possibly be that
my pelvis is suffering an anterior tilt, which would increase lordosis. Another way to look at it
can be tightness, weakness, and lack of development in my lower back and lats. This would pull
my back and pelvis together, and would lead to the tilt in my pelvis as well. An exercise that I
am now incorporating is the hyperextension. This will effectively strengthen and increase
flexibility in my lower back. Another motion to perform could be the abdominal trunk twist to
strengthen that entire band of muscle from the posterior to anterior region.
Overhead Squat Assessment

Frontal View Lateral View Posterior View

The overhead squat assessment is very useful for finding problems from injuries that limit daily
functionality. In my analysis I was able to note a variety of things that will be incorporated in me
achieving my goals. For one, the posterior photo makes it easy to see that my right foot is rotated
away from my midline, which can be due to injuries during my high school soccer career.
Another thing is the bend at my elbow. Because of overtraining and tightness in the bicep
tendon, it is usually difficult for me to straighten my arms and even more so during this
movement. Squatting is an exercise that I don’t usually do because of weakness and lack of
flexibility. It is easy to see the tightness in my back, in addition to the excessive lordosis.

Gait Analysis
The Gait Cycle is composed of two phases, stance and swing. Approximately 60% of the
cycle occurs while in stance phase while the remaining 40% is spent in swing, and then repeated.
In the following section I analyze my gait for dysfunctions, potential muscle weakness, and the
process in relation to my goals. I do this both walking and jogging.

Walking: Stance Phase

Heel Strike Midstance(Loading) Toe Off

Walking: Swing Phase
Initial Swing Mid-Swing Terminal Swing

Jogging: Stance Phase

Heel Strike Midstance(Loading) Toe Off

Jogging: Swing Phase

Initial Swing Mid-Swing Terminal Swing

Analysis

Becoming knowledgeable about gait is an important part to understanding human

movement within the kinetic chain. In my pictures, it was difficult to pinpoint some of the angles
I was looking for because I could not capture enough frames per second. What I did notice is that
both my step length and stride length during the walking analysis were shorter than they should
be. One of the reasons that I believe this is happening is because of tightness in my hip flexors,
and tightness in my all around core. This has seemed to be a recurring issue through the tests so
far in this movement analysis, and the possible causes grow. To correct the tightness in my hip
flexors, a popular yoga style stretched termed “Downward dog” may be effective over time.

Corrective Exercises for the Trunk and Shoulder Complex

In the previous sections I was able to identify problems with my right shoulder in regards to internal rotation and
flexion. Analyzing the function that I used this arm for (pitching in baseball) I was able to see effects on its structure
and functionality. To loosen up the shoulder complex while keeping it stable, I chose exercises that focus more on
stretching and movement rather than weight. Weight would only further restrict range of motion. The main issue
with my trunk or core region (which is visible in the photos above) is an excessive lordosis of the lumbar spine
caused by an anteriorly rotated pelvis. I suspect this problem to have derived from forced full situps that I performed
during high school sports, mainly soccer. My team was put through circuits that alternated between sprints, jogging,
and walking; and in between each phase were 20 full sit-ups. To an untrained core, doing full range of motion situps
puts strain on the iliopsoas which attaches to the lumbar spine. This results in the excessive curvature if the spine
undergoes this motion frequently.

Shoulder Complex
1. Rotator Cuff Workout : Lay on the side with elbow slightly away from body, rotate the arm at a 90
degree angle on a transverse plane. External rotation while laying on the side.
2. Cable Diagonal Pulls:
 3. Wall Slides: Stand a few inches from a wall and place your elbows and the pinky sides of your hands on
the wall. Slide your hands up the wall, making a V shape. When your elbows are level with your shoulders,
gradually shrug your shoulders up to help elevate your scapulae. Stop if pain occurs and hold for 5 seconds.
Slide your arms back down while continuing to shrug your shoulders up. Doing this can activate the upper
trapezius.

Trunk Exercises
1. The Plank: I chose to incorporate the plank into my program because I know that although I have
weakness in my lower back, my core as a whole isn’t entirely weak. I should be able to withstand and
conquer the difficulty level of the plank. This way I will be able to perform it with strict form and utilize it
correctly.

2. Reverse Leg Curls: Reverse leg curls were recently introduced to me and seem to be an extremely
challenging exercise to complete even a few reps of. This will not only strengthen my core on a transverse
level, but also my hamstrings and multifidus.

3. Crunchy Frogs: This workout is a type of crunch that has proprioceptive benefits as well due to the
balance required. It will help build my core stabilizing muscles that are weak. Using muscles I have already
developed I should be able to perform the motions while focusing on the muscles I want to train.