compensations, muscles imbalances and corrective strategies Flashcards
anterior feet turn out
overactive muscles
soleus
lateral gastrocnemius
biceps fumoirs(short head)
anterior feet turn out
underactive muscles
medial gastrocnemius
medial hamstring complex
gracilis, sartorius, popliteus
anterior feet turn out
SMR foam roll and static stretch techniques
SMR: gastrocnemius/soleus
SMR: biceps fumoirs (short head)
static: gastrocnemius stretch
static: supine biceps fumoirs stretch
anterior feet turn out
sample strengthen exercises
single-leg balance reach
anterior knees move inward
overactive muscles
adductor complex
biceps femoris(short head)
tensor fascia latae
vastus lateralis
anterior knees move inward
underactive muscles
gluteus Medius/maximus
vastus medialis oblique (VMO)
anterior knees move inward
SMR foam roll and static stretch techniques
SMR: adductors
SMR: TFL/IT band
static: supine biceps femoris stretch
static: standing TFL stretch
anterior knees move inward
sample strengthen exercises
tube waling side to side
lateral LPHC excessive forward lean
overactive muscles
soleus
gastrocnemius
hip flexor complex (THL,rectus femoris, psoas)
abdominal complex(rectus abdominis, external obliques)
lateral LPHC excessive forward lean
underactive muscles
anterior tibialis
gluteus maximus
erector spinae
lateral LPHC excessive forward lean
SMR foam roll and static stretch techniques
SMR: gastrocnemius/soleus
SMR: quadriceps
static: gastrocnemius stretch
static: kneeling hip flexor stretch
lateral LPHC excessive forward lean
sample strengthen exercises
quadruped arm/opposite leg raise
ball wall squats
lateral LPHC low back arches
overactive muscles
hip flexor complex
(TFL, rectus femoris, psoas)
erector spinae
latissimus dorsi
lateral LPHC low back arches
underactive muscles
gluteus maximus
hamstring complex
intrinsic core stabilizers(transverse abdomminus, multifidus, transversospinalis, internal oblique, pelvic-floor muscles)
lateral LPHC low back arches
SMR foam roll and static stretch techniques
SMR: quadriceps
SMR: latissimus dorsi
static: kneeling hip flexor stretch
static: latissumus dorsi ball stretch
lateral LPHC low back arches
sample strengthen exercises
quadruped arm/opposite leg raise ball wall squats
lateral upper body arms fall forward
overactive muscles
latissimus dorsi
teres major
pectoralis major/minor
lateral upper body arms fall forward
underactive muscles
mid/lower trapezius
rhomboids
rotator cuff (supraspinatus, infranspinatus,
teres minor, subscapularis)
lateral upper body arms fall forward
SMR foam roll and static stretch techniques
SMR: thoracic spine
SMR: latissimus dorsi
static: latissimus dorsi ball stretch]
static: pectoral wall stretch
lateral upper body arms fall forward
sample strengthen exercises
squat to row
lateral upper body shoulder elevate
overactive muscles
upper trapezius
sternocleidomastoid
levator scapulae
lateral upper body shoulder elevate
underactive muscles
mid/lower trapezius
lateral upper body shoulder elevate
SMR foam roll and static stretch techniques
SMR: upper trapezius(thera cane)
static upper trapezius/scalene stretch
lateral upper body shoulder elevate
sample strengthen exercises
ball cobra
