Compensations, Muscle Imbalances, and Corrective Strategies Flashcards

1
Q

Feet Turn Out: Overactive

A

Soleus
Lateral Gastrocnemius
Biceps Femoris (Short Head)

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2
Q

Feet Turn Out: Underactive

A
Medial Gastrocnemius
Medial Hamstring Complex
Gracilis
Sartorius
Popliteus
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3
Q

Knees Move Inward: Overactive

A

Adductor Complex
Biceps Femoris (Short Head)
TFL
Vastus Lateralis

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4
Q

Knees Move Inward: Underactive

A

Gluteus Medius/Maximus

Vastus Medialis Oblique (VMO)

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5
Q

Excessive Forward Lean: Overactive

A

Soleus
Gastrocnemius
Hip Flexor Complex (TFL, Rectus femoris, Psoas)
Abdominis Complex

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6
Q

Excessive Forward Lean: Underactive

A

Anterior Tibialis
Gluteus Maximus
Erector Spinae

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7
Q

Low Back Arches: Overactive

A

Hip Flexor Complex
Erector Spinae
Latissimus Dorsi

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8
Q

Low Back Arches: Underactive

A

Gluteus Maximus
Hamstring Complex
Intrinsic Core Stabilizers

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9
Q

Arms Fall forward: Overactive

A

Latissimus Dorsi
Teres Major
Pectoralis Major/Minor

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10
Q

Arms Fall Forward: Underactive

A

Mid/Lower Trapezius
Rhomboids
Rotator Cuff

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11
Q

Shoulders Elevate: Overactive

A

Upper Trapezius
Sternocleidomastoid
Levator Scapulae

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12
Q

Shoulders Elevate: Underactive

A

Mid/Lower Trapezius

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13
Q

Head Protrudes Forward: Overactive

A

Upper Trapezius
Sternocleidomastoid
Levator Scapulae

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14
Q

Head Protrudes Forward: Underactive

A

Deep Cervical Flexors

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15
Q

Pronation Distortion Syndrome: Characterized By

A

Feet Flattened or Externally Rotated, Knees Adducted and Internally Rotated

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16
Q

Pronation Distortion Syndrome: Tight

A
Gastrocnemius
Soleus
Peroneals
Adductors
IT Band
Hip Flexors 
Biceps Femoris (Short Head)
17
Q

Pronation Distortion Syndrome: Weak

A

Anterior and Posterior Tibialis
Vastus Medialis Oblique (VMO)
Gluteus Maximus/Medius
Hip External Rotators

18
Q

Upper Crossed Syndrome: Characterized By

A

Shoulders Protracted and Rounded, Head Forward

19
Q

Upper Crossed Syndrome: Tight

A
Latissimus Dorsi
Pectoralis Major/Minor
Upper Trapezius
Scalenes
Teres Major
Subscapularis
Levator Scapulae
Sternocleidomastoid
20
Q

Upper Crossed Syndrome: Weak

A
Serratus Anterior
Rhomboids
Mid/Lower Trapezius
Deep Cervical Flexors
Infraspinatus
21
Q

Lower Crossed Syndrome: Characterized By

A

Anterior Pelvic Tilt

22
Q

Lower Crossed Syndrome: Tight

A
Gastrocnemius
Soleus
Hip Flexors
Adductors
Latisimus Dorsi
Erector Spinae
23
Q

Lower Crossed Syndrome: Weak

A
Gluteus Maximus/Medius
Anterior Tibialis 
Posterior Tibialis
Transversus Abdominis
Internal Obliques