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compensations > compensations, muscles imbalances and corrective strategies > Flashcards

compensations, muscles imbalances and corrective strategies Flashcards

1
Q

anterior feet turn out
overactive muscles

A

soleus
lateral gastrocnemius
biceps fumoirs(short head)

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2
Q

anterior feet turn out
underactive muscles

A

medial gastrocnemius
medial hamstring complex
gracilis, sartorius, popliteus

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3
Q

anterior feet turn out
SMR foam roll and static stretch techniques

A

SMR: gastrocnemius/soleus
SMR: biceps fumoirs (short head)
static: gastrocnemius stretch
static: supine biceps fumoirs stretch

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4
Q

anterior feet turn out
sample strengthen exercises

A

single-leg balance reach

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5
Q

anterior knees move inward
overactive muscles

A

adductor complex
biceps femoris(short head)
tensor fascia latae
vastus lateralis

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6
Q

anterior knees move inward
underactive muscles

A

gluteus Medius/maximus
vastus medialis oblique (VMO)

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7
Q

anterior knees move inward
SMR foam roll and static stretch techniques

A

SMR: adductors
SMR: TFL/IT band
static: supine biceps femoris stretch
static: standing TFL stretch

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8
Q

anterior knees move inward
sample strengthen exercises

A

tube waling side to side

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9
Q

lateral LPHC excessive forward lean
overactive muscles

A

soleus
gastrocnemius
hip flexor complex (THL,rectus femoris, psoas)
abdominal complex(rectus abdominis, external obliques)

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10
Q

lateral LPHC excessive forward lean
underactive muscles

A

anterior tibialis
gluteus maximus
erector spinae

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11
Q

lateral LPHC excessive forward lean
SMR foam roll and static stretch techniques

A

SMR: gastrocnemius/soleus
SMR: quadriceps
static: gastrocnemius stretch
static: kneeling hip flexor stretch

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12
Q

lateral LPHC excessive forward lean
sample strengthen exercises

A

quadruped arm/opposite leg raise
ball wall squats

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13
Q

lateral LPHC low back arches
overactive muscles

A

hip flexor complex
(TFL, rectus femoris, psoas)
erector spinae
latissimus dorsi

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14
Q

lateral LPHC low back arches
underactive muscles

A

gluteus maximus
hamstring complex
intrinsic core stabilizers(transverse abdomminus, multifidus, transversospinalis, internal oblique, pelvic-floor muscles)

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15
Q

lateral LPHC low back arches
SMR foam roll and static stretch techniques

A

SMR: quadriceps
SMR: latissimus dorsi
static: kneeling hip flexor stretch
static: latissumus dorsi ball stretch

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16
Q

lateral LPHC low back arches
sample strengthen exercises

A

quadruped arm/opposite leg raise ball wall squats

17
Q

lateral upper body arms fall forward
overactive muscles

A

latissimus dorsi
teres major
pectoralis major/minor

18
Q

lateral upper body arms fall forward
underactive muscles

A

mid/lower trapezius
rhomboids
rotator cuff (supraspinatus, infranspinatus,
teres minor, subscapularis)

19
Q

lateral upper body arms fall forward
SMR foam roll and static stretch techniques

A

SMR: thoracic spine
SMR: latissimus dorsi
static: latissimus dorsi ball stretch]
static: pectoral wall stretch

20
Q

lateral upper body arms fall forward
sample strengthen exercises

A

squat to row

21
Q

lateral upper body shoulder elevate
overactive muscles

A

upper trapezius
sternocleidomastoid
levator scapulae

22
Q

lateral upper body shoulder elevate
underactive muscles

A

mid/lower trapezius

23
Q

lateral upper body shoulder elevate
SMR foam roll and static stretch techniques

A

SMR: upper trapezius(thera cane)
static upper trapezius/scalene stretch

24
Q

lateral upper body shoulder elevate
sample strengthen exercises

A

ball cobra

25
Q

lateral upper body head protrudes forward
overactive muscles

A

upper trapezius
sternocleidomastoid
levator scapulae

26
Q

lateral upper body head protrudes forward
underactive muscles

A

deep cervical flexors

27
Q

lateral upper body head protrudes forward
SMR foam roll and static stretch techniques

A

SMR: upper trapezius(thera cane)
static upper trapezius/ scalene stretch

28
Q

lateral upper body head protrudes forward
sample strengthen exercises

A

shin tuck(keep head in neutral position during all exercises)

compensations (1 decks)

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