(CE) Compensations for Postures/Movements

Question 1

compensations for standing row

Answer 1

-low back arches
-shoulders shrug
-forward head

Question 2

standing row compensations

low back arches

tight muscles

Answer 2

hip flexors
erector spinae

Question 3

standing row compensations

low back arches

weak muscles

Answer 3

intrinsic core stabilizers

Question 4

standing row compensations

shoulders shrug

tight muscles

Answer 4

upper trap
sternocleidomastoid
levator scapulae

Question 5

standing row compensations

shoulders shrug

weak muscles

Answer 5

mid/lower trap

Question 6

standing row compensations

foreward head

tight muscles

Answer 6

upper trap
sternocleidomastoid
levator scapulae

Question 7

standing row compensations

forward head

weak muscles

Answer 7

deep cervical flexors

Question 8

compensations for pushup

Answer 8

-low back sags
-low back roungs
-shoulders shrug
-cervical spine hyperextends
-scapulae wings

Question 9

push up compensations

low back sags

tight muscles

Answer 9

erector spinae
hip flexors

Question 10

push up compensations

low back sags

weak muscles

Answer 10

intrinsic core stabilizers
glute max

Question 11

push up compensations

low back rounds

tight muscles

Answer 11

rectus abdominis
external obliques

Question 12

push up compensations

low back rounds

weak muscles

Answer 12

intrinsic core stabilizers

Question 13

push up compensations

shoulders shrug

tight muscles

Answer 13

upper trap
levator scapulae
sternocleidomastoid

Question 14

push up compensations

shoulders shrug

weak muscles

Answer 14

mid/lower trap

Question 15

push up compensations

cervical spine hyperextends

tight muscles

Answer 15

upper trap
sternocleidomastoid
levator scapulae

Question 16

push up compensations

cervical spine hyperextends

weak muscles

Answer 16

deep cervical flexors

Question 17

push up compensations

scapulae wings

tight muscles

Answer 17

pec major

Question 18

push up compensations

scapulae wings

weak muscles

Answer 18

serratus anterior
mid/lower trap

Question 19

compensations for vertical press

Answer 19

-low back arches
-shoulders shrug
-arms fall forward
-elbows flex
-forward head

Question 20

vertical press compensations

low back arches

tight muscles

Answer 20

hip flexors
erector spinae
lats

Question 21

vertical press compensations

low back arches

weak muscles

Answer 21

intrinsic core stabilizers
glute max

Question 22

vertical press compensations

shoulders shrug

tight muscles

Answer 22

upper trap
sternocleidomastoid
levator scapulae

Question 23

vertical press compensations

shoulders shrug

weak muscles

Answer 23

mid/lower trap

Question 24

vertical press compensations

arms fall forward

tight muscles

Answer 24

lats
pecs

Question 25

# vertical press compensations arms fall forward weak muscles

Answer 25

rotator cuff mid/lower trap

Question 26

# vertical press compensations elbows flex tight muscles

Answer 26

lats pecs biceps brachii

Question 27

# vertical press compensations elbow flex weak muscles

Answer 27

rotator cuff mid/lower trap

Question 28

# vertical press compensations forward head tight muscles

Answer 28

upper trap sternocleidomastoid levator scapulae

Question 29

# vertical press compensations forward head weak muscles

Answer 29

deep cervical flexors

Question 30

compensations for overhead squat LATERAL VIEW

Answer 30

-low back arches -low back rounds -excessive forward lean -arms fall forward

Question 31

compensations for overhead squat POSTERIOR VIEW

Answer 31

-feet flatten (pronation) -heels rise off floor asymmetric weight shift

Question 32

compensations for overhead squat ANTERIOR VIEW

Answer 32

-feet flatten (pronation) -feet turn out (supination) -knees move inward (valgus collapse) -knees move outward (varus)

Question 33

# compensations for overhead squat feet flatten (pronation) tight muscles

Answer 33

peroneals lateral gastroc biceps femoris TFL

Question 34

# compensations for overhead squat feet flatten (pronation) weak muscles

Answer 34

anterior/posterior tib medial gastroc glute med

Question 35

# compensations for overhead squat heels rise off floor tight muscles

Answer 35

soleus

Question 36

# compensations for overhead squat heels rise off floor weak muscles

Answer 36

anterior tib

Question 37

# compensations for overhead squat asymmetric weight shift tight muscles

Answer 37

adductors TFL same side as shift gastroc soleus piriformis biceps femoris glute med opp side as shift

Question 38

# compensations for overhead squat asymmetric weight shift weak muscles

Answer 38

glute med same side as shift anterior tib adductors opp side as shift

Question 39

# compensations for overhead squat feel turn out (supination) tight muscles

Answer 39

soleus lateral gastroc biceps femoris TFL

Question 40

# compensations for overhead squat feet turn out (supination) weak muscles

Answer 40

medial gastroc medial hamstring glute med/max gracilis popliteus sartorius

Question 41

# compensations for overhead squat knees move inward (vaglus collapse) tight muscles

Answer 41

adductors biceps femoris TFL lateral gastroc vastus lateralis

Question 42

# compensations for overhead squat knees move inward (valgus collapse) weak muscles

Answer 42

medial hamstring medial gastroc glute med/max vastus medialis oblique (VMO) anterior/posterior tib

Question 43

# compensations for overhead squat knees move outward (varus) tight muscles

Answer 43

piriformis biceps femoris TFL glute min

Question 44

# compensations for overhead squat knees move outward (varus) weak muscles

Answer 44

adductors medial hamstring glute max

Question 45

shoulder mobility uses same muscles as upper cross***

Answer 45

-overactive: pecs, upper trap, lats, sternocleidomastoid, teres major, anterior delt -underactive: rhomboids, posterior delt, mid/lower trap, infraspinatus, deep neck flexors

Question 46

ASLR uses same muscles as lower cross/pronation distortion

Answer 46

LCS: -overactive: upper trap, levator scapulae, sternocleidomastoid, scalene, lats, teres major, subscapularis, pec major/minor -underactive: deep cervical flexors, serratus anterior, rhomboids, mid/lower trap, teres minor, infraspinatus PDS: -overactive: gastroc, soleus, peroneals, adductors, hip flexor complex, biceps femoris short head lateral side -underactive: anterior/posterior tib, vastus medialis, glute med/max, hip external rotators