general compensations

Question 1

Feet turn out

Probable overactive muscles (3)
I’ll be literally great someday

Probable underactive muscles (5)
The pope gracefully said I’ll be great in the hamstring complex

Answer 1

Probable overactive muscles
Biceps femoris short head, lateral gastrocnemius, soleus.

Probable underactive muscles
Popliteus, gracilis, sartorius, gastrocnemius, hamstring complex

SMR: Gastrocnemius and biceps femoris
Static stretch: gastrocnemius and biceps femoris

Exercise: single leg balance reach

Question 2

Knees move in

Probable overactive muscles (4)
Addy became tense and said vastus lateralis

Probable underactive muscle (2)
When knees move in, gluteus medius/max arent working. Medialis oblique isnt working either

Answer 2

Probalbe overactive:
Adductor
Biceps femoris (short head)
Tensor fascia latae
Vastus lateralis 

Probable underactive: (strengthen outer parts)
Gluteus medius/maximus
Vastus medialis oblique

SMR the overactive muscles:
adductors and biceps femoris
Static stretch: biceps femoris supine stretch, TFL stretch

Exercise: tube walking

Question 3

Excessive Lean forward

Overactive (4)
Sally’s got herpes from licking his abs

Underactive (3)
Aunt Tibialis goes max volume “eeekkk” when she found out

Answer 3

Overactive:
Soleus, gastrocnemius, hip flexor complex, abdominal complex

Underactive:
Anterior tibialis, gluteus maximus, erector spinae

Question 4

Low back arches

Overactive (3)
Henry expected toned lats

Underactive: (3)
Gloria maximized Her complaint that she didn’t have any Core stabilizers

Answer 4

Overactive:
Hip flexor complex
erector spinae
latissimus dorsi

Underactive:
Gluteus maximus
hamstring complex,
intrinsic core stabilizers

Question 5

Arms fall forward

Overactive (3)
Leo the baby reached for his dad’s major/minor pecs but touched the teres major instead

Underactive (3)
Rhomboid, rotator cuff and mid/lower trap can’t help me hold my arms up

Answer 5

Overactive:
latissimus dorsi, teres major, pectoralis major and minor

Underactive:
rhomboid, rotator cuff, mid/lower trap

Question 6

Shoulders elevate (push/pull)

Overactive (3)
When I’m tense, my upper trap levels my scapulae to my sternocleidomastoid

Underactive:
My mid/lower trapezius can’t hold my shoulders down

Answer 6

Overactive:
upper trapezius, levator scapulae, sternocleidomastoid

Underactive:
mid/lower trapezius

SMR: upper trapezius
Static stretch: upper trapezius

Exercise: ball cobra

Question 7

Head protrudes forward:

Overactive (3)
When i’m tense, my upper trap levels my shoulders to my sternocleidomastoid

Underactive:
My tonsils are sore now

Answer 7

overactive:
Upper trapezius, sternocleidomastoid, levator scapulae

Underactive:
deep cervical flexors

SMR: upper trapezius
Static stretch: upper trapezius

Exercise:chin tuck