Compensation and static stretching Flashcards
Feet Turn out (anterior view)
what are the possible overactive muscles?
1) Soleus
2) Lateral Gastrocnemius
3) Biceps Femoris (shorthead)
Feet Turn out (anterior view)
what are the possible underactive muscles?
1) Medial Gastrocnemius
2) Medial Hamstring Complex
3) Gracilis
4) Sartorius
5) Popliteus
What are some possible corrections for foot turn?
anterior View
1) SMR: Gastrocnemius/Soleus
2) SMR: Biceps Femoris (short head)
3) Static Stretch Gastrocnemius
4) Static supine stretch of biceps femoris
*Sample stretch, Single-Leg Balance and Reach
Knees move inward (anterior view)
what are the possible overactive muscles?
1) Adductor Complex
2) biceps femoris (short head)
3) Tensor Fascia Latae (TFL)
4) Vastus lateralis
Knees move inward (anterior view)
what are the possible underactive muscles?
1) Gluteus Medius/Maximus
2) Vastus Medialis Oblique (VMO)
What are some possible corrections for Knees moving inward? (anterior View)
1) SMR: Adductors
2) SMR: TFL/IT Band
3) Static supine stretch of biceps femoris
4) Static Standing TFL Stretch
*Sample stretch, Tube walking side to side
Excessive forward lean (Lateral view)
what are the possible overactive muscles?
1) Soleus
2) Gastrocnemius
3) Hip flexor complex
A) TFL,
B) rectus femoris,
C) psoas)
4) Abdominal complex
A) rectus abdominis,
B) external obliques
Excessive forward lean (Lateral view)
what are the possible underactive muscles?
1) Anterior Tibialis
2) Gluteous Maximus
3) Erector Spinae
What are some possible corrections for excessive forward lean? (Lateral View)
1) SMR: Gastrocnemius/Soleus
2) SMR: Quadriceps
3) Gastrocnemius Stretch
4) Static kneeling hip flexor stretch
Sample stretch, Quadruped arm/opposite leg raise and Wall Ball squat.
Low back arches (lateral View)
What are the possible overactive muscles?
1) Hip Flexor complex
a) TFL
b) rectus femoris
c) Psoas
2) Erector Spinae
3) Latissimus dorsi
Low back arches (lateral View)
What are the possible underactive muscles?
3) Intrinsic core stabilizers
a) transverse abdominis
b) Multifidus
c) transversospinalis
d) internal oblique
e) pelvic-floor muscle
What are some possible corrections for Low Back arches? (Lateral View)
1) SMR: quadriceps
2) SMR: Latissimus Dorsi
3) Static Kneeling hip flexor
stretch
4) Static Latissimus Dorsi ball
stretch
Sample stretch, Quadruped arm/opposite leg raise and Ball squat.
Arms fall forward compensation (lateral view)
What are the possible overactive muscles?
1) Latissimus dorsi
2) teres major
3) pectoralis major/minor
Arms fall forward compensation (lateral view)
What are the possible underactive muscles?
1) Mid/lower Trapezius
2) Rhomboids
3) Rotator cuff
a) supraspinatus
b) infraspinatus
c) teres minor
d) subscapularis
What are some possible corrections for arms falling forward? (Lateral View)
1) SMR: Thoracic spine
2) SMR: Latissimus dorsi
3) Static latissimus dorsi ball
stretch
4) Static pectoral wall stretch
sample exercise, Squat to row
