Compensations Flashcards
Pronation Distortion Syndrome - short
Gastrocnemius Soleus Peroneals Adductors Iliotibial head Hip flexor complex Biceps femoris (short head)
Pronation Distortion Syndrome - lengthened
Anterior tibialis Posterior tibialis Vastus medialius Glute medius Glute maximus Hip external rotators
Pronation Distortion Syndrome - joint mechanics
Knee adduction Knee internal rotation Foot eversion Foot external rotation Decreased ankle dorsiflexion Decreased ankle inversion
Lower Crossed Syndrome - short
Gastrocnemius Soleus Hip flexor complex Adductors Lats Erector spine
Lower Crossed Syndrome - lengthened
Anterior tibialis Posterior tibialis Glute medius Glute maximus Transverse abdominus Internal obliques
Lower Crossed Syndrome - joint mechanics
Lumbar extension
Decreased hip extension
Upper Crossed Syndrome - short
Upper traps Levator scapulae SCM Scalenes Lats Teres major Subscapularis Pec major Pec minor
Upper Crossed Syndrome - lengthened
Deep cervical flexors Serratus anterior Rhomboids Mid traps Lower traps Teres minor Infraspinatus
Upper Crossed Syndrome - joint mechanics
Cervical extension Scapular protraction Scapular elevation Decreased shoulder extension Decreased shoulder external rotation
OHS: Excessive forward lean - OA
Gastrocnemius
Soleus
Hip flexor complex
Abdominal complex
OHS: Excessive forward lean - UA
Anterior tibialis
Glute max
Erector spinae
OHS: Low back arch - OA
Hip flexor complex
Erector spinae
Lats
OHS: Low back arch - UA
Glute max
Hamstring complex
Intrinsic core stabilizers (TA, multifidus, transversospinalis, internal oblique, pelvic floor)
OHS: Arms fall forward - OA
Lats
Teres major
Pec major
Pec minor
OHS: Arms fall forward - UA
Mid traps
Lower traps
Rhomboids
Rotator cuff
OHS: Feet turn out - OA
Soleus
Lateral gastrocnemius
Biceps femorius (short head)
OHS: Feet turn out - UA
Medial gastrocnemius Medial hamstring complex Gracilis Sartorius Popliteus
OHS: Knees move in - OA
Adductor complex
Biceps femoris (short head)
TFL
Vastus lateralis
OHS: Knees move in - UA
Glute medius
Glute maximus
VMO
Single-leg squat: Knees move in - OA
Adductor complex
Biceps femoris (short head)
TFL
Vastus lateralis
Single-leg squat: Knees move in - UA
Glute max
Glute medius
VMO
Pushing: Low back arches - OA
Hip flexors
Erector spinae
Pushing: Low back arches - UA
Intrinsic core stabilizers
Pushing: Shoulder elevation - OA
Upper traps
SCM
Levator scapulae
Pushing: Shoulder elevation - UA
Mid traps
Lower traps
Pushing: Head forward - OA
Upper traps
SCM
Levator scapulae
Pushing: Head forward - UA
Deep cervical flexors
Pulling: Low back arches - OA
Hip flexors
Erector spinae
Pulling: Low back arches - UA
Intrinsic core stabilizers
Pulling: Shoulder elevation - OA
Upper traps
SCM
Levator scapulae
Pulling: Shoulder elevation - UA
Mid traps
Lower traps
Pulling: Head forward - OA
Upper traps
SCM
Levator scapulae
Pulling: Head forward - UA
Deep cervical flexors
