Corrective Exercise Postures

Question 1

lengthened muscle

Answer 1

weakened
underactive

Question 2

shortened muscle

Answer 2

tight
overactive

Question 3

we want to activate what muscle

Answer 3

lengthened/weakened/underactive

Question 4

we want to inhibit what muscle

Answer 4

shortened/tight/overactive

Question 5

upper-crossed syndrome

Answer 5

rounded shoulders + forward head

Question 6

upper-crossed syndrome

short/tight/overactive muscles

Answer 6

upper trap, levator scapulae, sternocleidomastoid, scalene, lats, teres major, subscapularis, pec major/minor

Question 7

upper-crossed syndrome

lengthened/weakened/underactive muscles

Answer 7

deep cervical flexors, serratus anterior, rhomboids, mid/lower trap, teres minor, infraspinatus

Question 8

upper-crossed syndrome possible injuries

Answer 8

-headaches
-biceps tendonitis
-rotator cuff impingement
-thoracic outlet syndrome

Question 9

where do we commonly see upper-crossed syndrome

Answer 9

people with desk jobs
rec lifters

Question 10

lower-crossed syndrome

Answer 10

increased lumbar lordosis + anterior pelvic tilt

Question 11

lower-crossed syndrome

short/tight/overactive muscles

Answer 11

gastroc, soleus, hip flexor complex, adductors, lats, erector spinae

Question 12

lower-crossed syndrome

lengthened/weakened/underactive muscles

Answer 12

anterior/posterior tib, glute max/med, transversus abdominis, internal obliques

Question 13

where do we commonly see lower-crossed syndrome

Answer 13

distance runners

Question 14

pronation distortion syndrome

Answer 14

foot pronation

knee flexion, internal rotation, + adduction

Question 15

pronation distortion syndrome

short/tight/overactive muscles

Answer 15

lateral side

gastroc, soleus, peroneals, adductors, hip flexor complex, biceps femoris short head lateral side

Question 16

pronation distortion syndrome

lengthened/weakened/underactive muscles

Answer 16

medial side

anterior/posterior tib, vastus medialis, glute med/max, hip external rotators

Question 17

pronation distortion syndrome possible injuries

Answer 17

-plantar fasciitis
-posterior tib tendonitis (shin splints)
-patellar tendonitis
-low back pain