Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant

First of all….. We are all asymmetrical. One’s corrective plan might not be relevant for someone else. If it addresses challenges, then it’s corrective!

What is corrective exercise? Corrective exercise is a individualistic approach where an assessment is used to determine specific weaknesses and/or limitations of the individual. This assessment drives the programming process, where a systematic and progressive approach is used to reduce the likelihood of injury and improve performance. The key is Specificity!

Why Corrective Exercise? Create balance Improve synergistic capabilities during movement Reduce likelihood of overuse injuries

What are asymmetries? Patterns of muscular imbalance. –Tight Muscles=Overused –Outstretched=Weak –Opposing Patterns Ex: Tight Hip Flexors → Outstretched Hip Extensors Quite natural as we consider the construction of our bodies. (Anatomy/ Respiration) Developed via repetitive actions or daily living –International Chest Mondays –Long days at work (sitting)

Compensatory Actions The outcome of muscular imbalance (asymmetries) Muscle imbalance → movement dysfunction (Compensation). Muscles prone to tightness generally have a “lowered irritability threshold” and are readily activated with any movement, thus creating abnormal movement patterns. Effect on recruitment patterns during muscular actions –Dominant muscle groups during synergistic capable movements. Ex: Quad Dominance → Glute & Hamstring Inhibition (Squatting) Resulting in overuse injuries & poor movement.

The General Approach (Tissue Level) We now know that our bodies are asymmetrical to a degree but how do usually approach this challenge? –Unilateral Training, –SMR (Foam Rolling), –Mobility Exercises. The issue with these techniques are that they only focus at the tissue level with no neural considerations. We must train the brain! (Recruitment)

The Common Perpetrator Upper/Lower Cross Syndromes (Janda’s Approach) Resulting in: –Pelvic (Hip) Tilt –Scapular (Shoulder Blade) Instability –Shoulder Impingement –Core Instability

Upper/Lower Cross Characterized by alternating sides of weakness (inhibition) and overuse (facilitation) in the upper body and lower body.

A Snapshot of Upper/Lower Cross Strengthen Stretch Stretch the pectoral muscles Stretch the upper back muscles Strengthen the middle back Strengthen the rear shoulder muscles

A Snapshot of Upper/Lower Cross Strengthen Stretch Strengthen the gluteal muscles Strengthen the abdominal muscles Strengthen the hamstrings Stretch the hip flexor muscles Stretch the quadriceps muscles (front of the thigh Stretch the calf muscles Stretch the low back muscles

Creating a Corrective Exercise Plan: Assess Plan Implement

Assess The cornerstone of a quality service/program. Define specific weaknesses/limitations and using this information in program design considerations.

Plan Defining Needs  Systematic Approach Systematic Approach 1.Mobility Training 2.Stability/Motor Control Training 3.Strength Training

Plan

Personal Training Services PackageMemberNon-Member PT Starter**$50N/A (Fitness Assessment, Nutrition Consultation, 1 PT Session) PT Starter Plus**$90N/A (Fitness Assessment, Nutrition Consultation, RMR, 1 PT Session) 10 PT Sessions$200* 5 PT Sessions$110* Buddy Training**$135(10)$72(5) (2 Individuals + 1 Trainer) (Price is per person) Group Training 1-HR**$100(10)$55(5) Group Training 30-Min**$59(10)$30(5) (3-6 People + 1 Trainer) (Price is per person)

Practical Portion Court #6

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