Compensations, Imbalances, and Corrective Strategies

Question 1

Anterior View Checkpoint: Feet
Assessment reveals compensation: Turn out 
Probable Over Active:
Probable Underactive:
SMR ex
Strength ex

Answer 1

OA: Soleus, Lateral gastrocnemius, biceps femoris(short head)
UA: Medial gastroc, Medial Hamstring complex, gracilis, sartorius, popliteus
SMR: Gastroc/soleus, biceps femoris, static gastroc, static supine biceps femoris
Strength: Single leg balance reach

Question 2

Anterior View Checkpoint: Knees
Assessment reveals compensation: move inward
Probable Over Active:
Probable Underactive:
SMR ex
Strength ex

Answer 2

OA:Adductor complex, biceps femoris (short head), tensor fascia latae, vastus lateralis
UA: Gluteus medius/maximus, vastus medialis oblique (Vmo)
SMR: Adductors, TFL/IT, static supine biceps femoris, standing TFL
strength: tube walking side to side

Question 3

Later View Checkpoint: LPHC
Assessment reveals compensation: Excessive forward lean
Probable Over Active:
Probable Underactive:
SMR ex
Strength ex

Answer 3

OA:Soleus, gastroc, hip flexor complex (TFL, rectus femoris, psoas), Abdominal complex
UA: Anterior tibialis, gluteus maximus, erector spinae
SMR: gastro/soleus, quad, static gastroc, static kneeling hip flexor
Strength:Quadruped arm/opposite leg raise, ball wall squats

Question 4

Later View Checkpoint: LPHC
Assessment reveals compensation: Low Back arches
Probable Over Active:
Probable Underactive:
SMR ex
Strength ex

Answer 4

OA: Hip Flexor Complex, TFL, (Rectus femoris, psoas), Rector Spinae, Lats
UA: Glute Mx, Hamstring complex, intrinsic core stabliziers,
SMR: Quads, lats, Static kneeling hip flexor stretch, static lat Dorsi ball stretch
strength: Quadruped arm/opposite leg raise, ball wall squats

Question 5

Later View Checkpoint: Upper Body
Assessment reveals compensation: Arms Fall Forward
Probable Over Active:
Probable Underactive:
SMR ex
Strength ex

Answer 5

OA: Lats, Teres Major, Pec major/minor
UA: Mid/lower traps, rhomboids, rotator cuff
SMR: Thoracic spine, Lats, static lat Dorsi ball, static pec wall stretch
Strength: Squat to row

Question 6

Later View Checkpoint: Upper Body
Assessment reveals compensation: shoulder elevate(pushing/pulling asses)
Probable Over Active:
Probable Underactive:
SMR ex
Strength ex

Answer 6

OA: Upper traps, sternocleidomastoid, levator scapulae
UA: Mid/lower traps
SMR: Upper traps, static upper traps/ scalene stretch
Strength: Ball cobra

Question 7

Later View Checkpoint: Upper Body
Assessment reveals compensation: Head Protrudes forward(pushing/pulling asses)
Probable Over Active:
Probable Underactive:
SMR ex
Strength ex

Answer 7

Oa: Upper traps, sternocleidomastoid, levator scapulae,
UA: deep cervical flexors
SMR: Upper traps, static upper traps, scalene stretch
Strength: chin tuck