Compensations, Muscle Imbalances, and Corrective Strategies Flashcards
Feet Turn Out: Overactive
Soleus
Lateral Gastrocnemius
Biceps Femoris (Short Head)
Feet Turn Out: Underactive
Medial Gastrocnemius Medial Hamstring Complex Gracilis Sartorius Popliteus
Knees Move Inward: Overactive
Adductor Complex
Biceps Femoris (Short Head)
TFL
Vastus Lateralis
Knees Move Inward: Underactive
Gluteus Medius/Maximus
Vastus Medialis Oblique (VMO)
Excessive Forward Lean: Overactive
Soleus
Gastrocnemius
Hip Flexor Complex (TFL, Rectus femoris, Psoas)
Abdominis Complex
Excessive Forward Lean: Underactive
Anterior Tibialis
Gluteus Maximus
Erector Spinae
Low Back Arches: Overactive
Hip Flexor Complex
Erector Spinae
Latissimus Dorsi
Low Back Arches: Underactive
Gluteus Maximus
Hamstring Complex
Intrinsic Core Stabilizers
Arms Fall forward: Overactive
Latissimus Dorsi
Teres Major
Pectoralis Major/Minor
Arms Fall Forward: Underactive
Mid/Lower Trapezius
Rhomboids
Rotator Cuff
Shoulders Elevate: Overactive
Upper Trapezius
Sternocleidomastoid
Levator Scapulae
Shoulders Elevate: Underactive
Mid/Lower Trapezius
Head Protrudes Forward: Overactive
Upper Trapezius
Sternocleidomastoid
Levator Scapulae
Head Protrudes Forward: Underactive
Deep Cervical Flexors
Pronation Distortion Syndrome: Characterized By
Feet Flattened or Externally Rotated, Knees Adducted and Internally Rotated
Pronation Distortion Syndrome: Tight
Gastrocnemius Soleus Peroneals Adductors IT Band Hip Flexors Biceps Femoris (Short Head)
Pronation Distortion Syndrome: Weak
Anterior and Posterior Tibialis
Vastus Medialis Oblique (VMO)
Gluteus Maximus/Medius
Hip External Rotators
Upper Crossed Syndrome: Characterized By
Shoulders Protracted and Rounded, Head Forward
Upper Crossed Syndrome: Tight
Latissimus Dorsi Pectoralis Major/Minor Upper Trapezius Scalenes Teres Major Subscapularis Levator Scapulae Sternocleidomastoid
Upper Crossed Syndrome: Weak
Serratus Anterior Rhomboids Mid/Lower Trapezius Deep Cervical Flexors Infraspinatus
Lower Crossed Syndrome: Characterized By
Anterior Pelvic Tilt
Lower Crossed Syndrome: Tight
Gastrocnemius Soleus Hip Flexors Adductors Latisimus Dorsi Erector Spinae
Lower Crossed Syndrome: Weak
Gluteus Maximus/Medius Anterior Tibialis Posterior Tibialis Transversus Abdominis Internal Obliques