• • The body is

suspended by grasping
over horizontal bar
• . • The arms straight &
at least shoulder width
apart and forearm
being pronated.
• The legs and trunk hang
straight with the heels
together and the ankle
planter flexed.
 Muscle work
Muscle Work
Flerors of fingers grasping

Wrist reduce stain on joints & synnergists to finger

flexors

Flexors of elbow reduce stain on joints

Adductors of shoulder Lift the body on arms

Depressors, retractors & medial rotators fix scapulae and brace upper back

Pre vertebral post neck Maintain the position of head and neck

Flexors of lumbar spine Correct the tendency to arch the back

Adductors of hips Keep legs together

Extensors of knees Maintain full extension

Plantar flexors Point toes to floor

 Derived position from hanging
• Fall hanging
• The body is supported in the oblique position
by the arms which grasp a horizontal bar ,and
by feet which rest o floor.
• The arms are vertical so that the shoulder
falls directly below the hands,while the rest
of body is inclined ad straight .
• Muscle work
• Flexor of fingers( grasp the bar and the wrist
,elbow and shoulder mucle to reduce tension
on these joints.
• The retractor of scapula (work strongly to
draw the trunk upward between the arms)
• The flexor of atlantooccipictal joint and
cervical spine (prevents the head from falling
backwards.
• The longitudnal and transverse back muscle
support the trunck
• The extensor of hip keeps the trunkin
alignment and the plantar flexors press the
feet to the floor.
• Contraindications: • Indications:
• 1. Neck or spinal injuries: Avoid using this • 1. Improved posture: The Fall-Hanging
position if you have any neck or spinal position can help improve posture by
injuries, as it can put additional strain on strengthening the muscles of the upper
these areas. back and shoulders.
• 2. Shoulder injuries or conditions: Avoid • 2. Increased flexibility: This position can
using this position if you have any help increase flexibility in the shoulders,
shoulder injuries or conditions, such as upper back, and chest.
shoulder impingement or rotator cuff • 3. Strengthening the core: The Fall-
tears. Hanging position requires engagement
• 3. Core or abdominal injuries: of the core muscles, which can help
• Avoid using this position if you have any strengthen the abdominal muscles.
core or abdominal injuries, such as • 4. Rehabilitation: This position can be
hernias or abdominal strains used as a rehabilitation exercise for
• .4. High blood pressure: Avoid using this individuals with shoulder or upper back
position if you have high blood pressure, injuries.
as it can cause a sudden increase in blood • 5. Improved balance and coordination:
pressure. The Fall-Hanging position requires
• 5. Dizziness or vertigo: Avoid using this balance and coordination, which can
position if you experience dizziness or help improve overall balance and
vertigo, as it can exacerbate these coordination.
conditions.
• Uses:1. Improved flexibility and range of motion: Fall-Hanging can help improve flexibility and range
of motion in the shoulders, upper back, and chest.2. Strengthened back and shoulder muscles: This
position can help strengthen the muscles in the back and shoulders, including the latissimus dorsi,
trapezius, and rhomboids.3. Improved posture: Fall-Hanging can help improve posture by
strengthening the muscles that support the spine and promoting good alignment.4. Rehabilitation
and physical therapy: This position can be used as a rehabilitation exercise for individuals with
shoulder, upper back, or chest injuries or conditions.5. Relaxation and stress relief: Fall-Hanging can
be a calming and relaxing position, especially when done with proper breathing techniques and a
focus on relaxation.Effects:1. Increased flexibility in the shoulders and upper back: Fall-Hanging can
help increase flexibility in the shoulders and upper back, making it easier to move and perform
daily activities.2. Strengthened core muscles: This position engages the core muscles, including the
abdominals and lower back muscles, which can help improve posture and reduce back pain.3.
Improved balance and coordination: Fall-Hanging can help improve balance and coordination by
challenging the body to maintain balance and engaging the core muscles.4. Reduced muscle
tension: This position can help reduce muscle tension in the shoulders, upper back, and chest,
making it easier to move and perform daily activities.5. Improved overall mobility: Fall-Hanging can
help improve overall mobility by increasing flexibility, strengthening the muscles, and improving
balance and coordination.
 Crouch sitting
• The hips and knee are fully bent while trunk is
straight forward(to allow hands to rest on the
floor ).
• The weight is supported mainly on the toes
,the heel being together and the knees
pressed apart.
• Balance is maintained by the arms which are
shoulders width apart vertical.
• 1. Improved flexibility and range of motion: Crouch Sitting can help
improve flexibility and range of motion in the hips, knees, and ankles.2.
Strengthened legs and glutes: This position can help strengthen the
muscles in the legs and glutes, including the quadriceps, hamstrings, and
gluteus maximus.3. Improved balance and coordination: Crouch Sitting
can help improve balance and coordination by engaging the core muscles
and challenging the body to maintain balance.4. Rehabilitation and
physical therapy: This position can be used as a rehabilitation exercise for
individuals with knee, hip, or back injuries or conditions.5. Relaxation and
stress relief: Crouch Sitting can be a calming and relaxing position,
especially when done with proper breathing techniques and a focus on
relaxation.Effects:1. Increased flexibility in the hips and knees: Crouch
Sitting can help increase flexibility in the hips and knees, making it easier
to move and perform daily activities.2. Strengthened core muscles: This
position engages the core muscles, including the abdominals and lower
back muscles, which can help improve posture and reduce back pain.3.
Improved balance and coordination: Crouch Sitting can help improve
balance and coordination by challenging the body to maintain balance and
engaging the core muscles.4. Reduced muscle tension: This position can
help reduce muscle tension in the legs, hips, and lower back, making it
easier to move and perform daily activities.5. Improved overall mobility:
Crouch Sitting can help improve overall mobility by increasing flexibility,
strengthening the muscles, and improving balance and coordination.
• The hips and knee are fully bent while trunk is
straight forward(to allow hands to rest on the floor
).
• The weight is supported mainly on the toes ,the
heel being together and the knees pressed apart.
• Balance is maintained by the arms which are
shoulders width apart vertical.
• Muscle work
• The intrinsic muscle of feet grip the floor.
• The longitudinal and transverse back muscle keeps This position is enjoyed by
the back straight. children so also called bunny
• The pre vertebral and posterior neck muscle jump.
support the head.
• Note;if additional weight is taken on hand the
serratus anterior work trongly to keep scapula
against chest wall ,&the muscles roud the shoulder
joint and extensors of elbow brace the arms.
• contraindication • Indications:1. Improved flexibility and range
• 1. Knee injuries or conditions: Avoid Crouch of motion: Crouch Sitting can help improve
Sitting if you have any knee injuries or flexibility and range of motion in the hips,
conditions, such as knee ligament sprains, knees, and ankles.2. Strengthened legs and
meniscal tears, or knee osteoarthritis.2. Hip glutes: Crouch Sitting can help strengthen
injuries or conditions: Avoid Crouch Sitting if the muscles in the legs and glutes, including
you have any hip injuries or conditions, such the quadriceps, hamstrings, and gluteus
as hip fractures, hip osteoarthritis, or hip maximus.3. Improved balance and
labral tears.3. Back injuries or conditions: coordination: Crouch Sitting can help
Avoid Crouch Sitting if you have any back improve balance and coordination by
injuries or conditions, such as herniated engaging the core muscles and challenging
discs, spinal stenosis, or spondylolisthesis.4. the body to maintain balance.4. Relaxation
Ankle or foot injuries or conditions: Avoid and stress relief: Crouch Sitting can be a
Crouch Sitting if you have any ankle or foot calming and relaxing position, especially
injuries or conditions, such as ankle sprains, when done with proper breathing techniques
foot fractures, or plantar fasciitis.5. and a focus on relaxation.5. Rehabilitation
Pregnancy or postpartum: Avoid Crouch and physical therapy: Crouch Sitting can be
Sitting during pregnancy or postpartum, used as a rehabilitation exercise for
especially if you have any underlying medical individuals with knee, hip, or back injuries or
conditions or concerns.6. Recent surgery: conditions.
Avoid Crouch Sitting if you have had recent
surgery, especially if it involves the knees,
hips, back, ankles, or feet.
 Prone falling
• The legs re extended in line with the trunk
from the crouch position so that the body is
supported on the arms,which are vertical
and on the toes
• Muscle work;
• The extensors of the elbow and all the
muscles of the shoulder region work strongly
to support the weight of the body ,while
Serratus anterior holds the scapula firmly
against chest wall Prone falling
• The neck extensors ,controlled by pre
vertebral muscle ,remaintain the position of
the head against the pull of gravity .
• The flexors of lumbar spine prevent sagging
of trunk
• The extensor of knee keep them straight .
• Wen foot is in dorsi flexion the long flexor of
toes work with excellent leverage to grip the
floor

Side falling
• Contraindications:1. Neck or spinal injuries: Avoid this • 1. Improved flexibility and range of motion: The Prone Falling
position if you have any neck or spinal injuries, as it can put Derived Position can help improve flexibility and range of
additional strain on these areas.2. Shoulder injuries or motion in the shoulders, chest, and upper back.2.
conditions: Avoid this position if you have any shoulder Strengthened back and shoulder muscles: This position can
injuries or conditions, such as shoulder impingement or help strengthen the muscles in the back and shoulders,
rotator cuff tears.3. Chest or rib injuries: Avoid this position if including the latissimus dorsi, trapezius, and rhomboids.3.
you have any chest or rib injuries, as it can put additional Improved posture: The Prone Falling Derived Position can
strain on these areas.4. Abdominal injuries or conditions: help improve posture by strengthening the muscles that
Avoid this position if you have any abdominal injuries or support the spine and promoting good alignment.4.
conditions, such as hernias or abdominal strains.5. Recent Rehabilitation and physical therapy: This position can be used
surgery: Avoid this position if you have had recent surgery, as a rehabilitation exercise for individuals with neck, spine,
especially if it involves the neck, spine, shoulders, chest, or shoulder, or chest injuries or conditions.5. Relaxation and
abdomen. stress relief: The Prone Falling Derived Position can be a
calming and relaxing position, especially when done with
proper breathing techniques and a focus on relaxation.
• Effects:1. Stretches the chest and shoulders: The Prone Falling Derived Position stretches the
muscles of the chest and shoulders, including the pectoralis major and deltoids.2. Strengthens the
back and shoulder muscles: This position strengthens the muscles of the back and shoulders,
including the latissimus dorsi, trapezius, and rhomboids.3. Improves flexibility and range of motion:
The Prone Falling Derived Position improves flexibility and range of motion in the shoulders, chest,
and upper back.4. Relaxes the neck and shoulders: This position can help relax the muscles of the
neck and shoulders, reducing tension and stress.5. Improves posture: The Prone Falling Derived
Position can help improve posture by strengthening the muscles that support the spine and
promoting good alignment.Uses:1. Rehabilitation and physical therapy: The Prone Falling Derived
Position can be used as a rehabilitation exercise for individuals with neck, spine, shoulder, or chest
injuries or conditions.2. Yoga and Pilates: This position is often used in yoga and Pilates exercises to
improve flexibility, strength, and posture.3. Stretching and flexibility exercises: The Prone Falling
Derived Position can be used as a stretching exercise to improve flexibility and range of motion in
the shoulders, chest, and upper back.4. Relaxation and stress relief: This position can be used as a
relaxation exercise to reduce tension and stress in the neck and shoulders.5. Posture correction:
The Prone Falling Derived Position can be used to correct posture by strengthening the muscles
that support the spine and promoting good alignment.