CORRECTIVE EXERCISE- POSTURES + DEFICIENCIES Flashcards
upper-crossed tight muscles
upper trap
levator scapulae
sternocleidomastoid
scalenes
lats
teres major
subscapularis
pec major/mino
upper-crossed syndrome
rounded shoulders + forward head
upper-crossed weak muscles
deep cervical flexors
serratus anterior
rhomboids
mid-trap
lower trap
teres minor
infraspinatus
upper-crossed muscle pairs
tight- weak
upper trap- deep cervical flexors
levator scapulae- serratus anterior
sternocleidomastoid- rhomboids
scalenes- mid-trap
lats- lower trap
teres major- teres minor
subscapularis- infraspinatus
pec major/minor- none
lower-crossed syndrome
increased lumbar lordosis + anterior pelvic tilt
lower-crossed tight muscles
gastroc
soleus
hip flexors
adductors
lats
erector spinae
lower-crossed weak muscles
anterior tib
posterior tib
glute max
glute med
transversus abdominis
internal obliques
lower-crossed muscle pairs
tight- weak
gastroc- anterior tib
soleus- posterior tib
hip flexors- glute max
adductors- glute med
lats- transversus abdominis
erector spinae- internal obliques
pronation-distortion syndrome
foot pronation
knee flexion, internal rotation, adduction
pronation-distortion tight muscles
gastroc
soleus
peroneals
adductors
IT band
hip flexors
biceps femoris, short head
pronation-distortion weak muscles
anterior tib
posterior tib
vastus medialis
glute med/max
hip external rotators
pronation-distortion muscle pairs
tight- weak
gastroc- anterior tib
soleus- posterior tib
peroneals- vastus medialis
adductors- glute med/max
IT band- hip external rotators
hip flexors- none
biceps femoris short head- none
ASLR is influenced by what
either pronation-distortion OR lower-crosed syndrome
