Muscle Compensations Flashcards
If the feet turn out what are the Underactive muscles ?
Medial Gastrocnemius Medial Hamstring Complex Gracilis sartorius popliteus
Anterior view. Feet
If feet turn out what are the overactive muscles ?
Soleus
Lateral Gastronemius
Biceps femoris short head
For feet turning out what sample SMR and Static stretch techniques
Would be implemented ?
If feet turn out
SMR Gastrocnemius
SMR Biceps Femoris (short head )
Static Gastrocnemius Stretch
Static supine Biceps Femoris Stretch
If feet turn out what is a sample strengthening exercise?
Single Leg Balance Reach
If knees move inward what are overactive muscles ?
Adductor complex
Biceps Femoris Sh
Tensor fascia latae (tfl)
Vastus Lateralis
If knees move inward - Underactive ?
Gluteus medius/ gluteus Maximus
Vastus medialis oblique (vmo)
If knees move inward what are sample STR and static stretches ?
SMR adductors
SMR tfl /It band
Static supine biceps Femoris stretch
Static standing TFL stretch
If knees move inward what sample strength exercise would be uses ?
tube walking -side to side
Lateral view Excessive forward lean -
what are the Overactive muscles ?
LPHC
Soleus Gastrocnemius Hip flexor complex ( tfl , Rectus Femoris ,Psoas) Abdominal complex (Rectus abdominus, external obliques )
LPHC Excessive forward lean- Underactive?
Gluteus Maximus
Erector Spinae
Anterior Tibialis
For excessive forward lean what sample SMR and Static Stretch techniques ?
SMR gastrocnemius /soleus
SMR Quadriceps
Static gastrocnemius stretch
Static kneeling hip flexor stretch
For excessive forward lean what strength exercise?
Quadruped arm/ opposite leg raise
Ball wall Squats
Lateral LPHC. Low back arches - overactive ?
Latissimus dorsi
Erector Spinae
Hip flexor complex
( TFL , Rectus Femoris , Psoas ,
Low back arches - Underactive
Gluteus Maximus
Hamstring complex
Intrinsic core stabilizers
(Transverse abdominus, multifidis, transversopinalis, internal oblique, pelvic floor muscles )
For low back arches what SMR and static stretch techniques?
SMR Quadriceps
SMR Latissimus Dorsi
Static kneeling hip flexor stretch
Static Latissimus dorsi ball stretch
For low back arches what is strengthening exercise ?
Quadruped arm /opposite leg raise
Ball wall squats
Upper body. Arms fall forward Overactive ?
Latissimus dorsi
There’s major
pectoralis major / minor
Arms fall forward what are Underactive Muscles?
Mid/lower Trapezius
Rhomboids
Rotator cuff muscles ( supraspinatus, infraspinatus, teres minor , subscapularis)
For arms fall forward what SMR and static stretches?
SMR Thoracic Spine
SMR latissimus dorsi
Static latissimus dorsi ball stretch
Static pectoral wall stretch
For arms fall forward what strengthening exercises?
Squat to row
For shoulders elevating ( pushing /pulling assessment) what are the overactive muscles ?
Upper trapezius
Sternocleidomastoid
levator scapulae
For shoulders elevate in pushing and pulling assessment . What are the Underactive muscles ?
Mid/ lower Trapezius
For head protrudes forward in pushing / pulling assessment , what are the overactive muscles ?
upper Trapezius
sternocleidomastoid
levator scapulae
For head protruding forward in pushing / pulling assessment , what are the Underactive Muscles?
Deep cervical flexors
For shoulders elevating and head protruding what are SMR and static stretches?
SMR upper trapezius
( Thera cane)
Static stretch upper trapezius / scalene stretch
For Shoulders Elevating - what would be a strengthening exercise ?
Ball Cobra
For protruding head , head protrudes forward what is a sample strengthening exercise ?
Chin tuck ( keep head in neutral position during all exercises )
