Corrective Exercise Guide

7/29/2019 Corrective Exercise Guide

1/13

Hip Tightness: Difficulty internally or externally rotating hips

Muscle Groups Involved:

Hip Abductors: Tensor Facsia Latae, Gluteus Minimus, Glutues Medius

Hip External Rotators: Glutues Maximus, Piriformis,

External rotators of the hip control deceleration of internal rotation of the femur duringthe heel strike of the gait cycle.

Muscle Imbalances:

Tight: low back, hamstrings, illiotibial band, hip flexors, adductors, piriformis, psoas

Weak: Gluteus maximus, gluteus medius, gluteus minimus

Possible Indicators:

- Difficulty internally or externally rotating hips during step ups

- Forward leaning posture

- Increased forward lean when squatting, heels coming off ground

- Tightness in hamstrings, low back, hip flexors, etc

- Rotational movement of the knee when performing a single leg mini-squat (20 degrees)

- Shifting of trunk when performing a single leg mini-squat (20 degrees)

- Knees caving in when squatting

- Foot (lead leg) turning in when performing forward reaches

- Trail leg caving in (moving towards mid-line) when performing forward reaches

- Instability when performing forward reaches or lunges

- Instability when performing step ups to single leg stabilization

- Foot turning inward during gait cycle

- Flat foot or lack of arch showing abnormal wear on shoes or calluses on feet


2/13

Protocol for correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Quadraped Hip Mobility (Fire Hydrants) Over/Under DrillsHurdle Exercises Reverse Lunge w/ TwistSquat to Stand

Motor Control Exercises:

Scorpions Mini Band Side StepsMini Band Monster Walks Elevated Step Single Leg ReachesElevated Step Single Leg Squats Floor BridgesSB Hip Bridges Quadraped (Birddogs)Single Leg Cone Reaches Reverse HyperextensionsBodyweight Squats (90 degree) 2x4 SquatsSplit Squats MB Forward ReachesBulgarian Squats Box Step UpsBox Step Ups w/ Single Leg Stabilization Box Step Ups w/ External RotationBox Step Ups w/ Internal Rotation Single Leg Squat variations

Strength Training ExercisesSquats Lunge (static, dynamic, walking, 6 box)Bulgarian Squats Glute/Ham RaiseBox Step Ups 1 Leg Romanian DeadliftsCable Pull Throughs

Static Stretching:

Kneeling Hip Flexor Stretches Bulgarian Hip Flexor Stretches90/90 Seated Hip Flexor Stretches Seated Groin StretchLateral Step w/ Forearm to Foot Stretch Standing Adductor StretchLying Tensor Fascia Latae Stretch Standing Hamstring Stretch (foot raised)

Self Myofascial Release:

Foam Roller Stretch (Iliopsoas) Foam Roller Stretch (Hamstrings)Foam Roller Stretch (IT Band) Foam Roller Stretch (Calves)Foam Roller Stretch (Low Back)


3/13

Anterior Pelvic Tilt: Hips Pushed Back

Muscle Imbalances:

Tight: lumbar erectors, hamstrings, hip flexors, adductors, quadriceps, psoas

Weak: Gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internalobliques


- Short depth on squat

- Gap between low back and floor when lying on their back (rounded arch)

- Increased forward lean when squatting, heels coming off ground

- Doorway test with heels and head against door, look for significant gap between low backand doorway. Enough room to stick your entire arm through without touching.

- Low back sags when attempting to do planks

- Appearance of a sway back when standing







Walking Toe Touches Walking ReachesSquat to Stand Walking Knee To Chest Stretch

Walking Lunge w/ Overhead Reach Lateral LungeDrop Squat


Scorpions Reverse ScorpionsMini Band Monster Walks Elevated Step Single Leg ReachesElevated Step Single Leg Squats Floor BridgesSB Hip Bridges Quadraped (Birddogs)Single Leg Cone Reaches HyperextensionsBodyweight Squats (90 degree) 2x4 Squats


4/13

Split Squats MB Forward ReachesBulgarian Squats Box Step UpsBox Step Ups w/ Single Leg Stabilization Box Step Ups w/ External RotationBox Step Ups w/ Internal Rotation Single Leg Squat variationsBand Glute/Ham Kickbacks Mini Band Side Steps

Pelvic Tilts Pelvic Figure Eights On SBFacing Wall Squats Supine Vertical Leg Raises

Strength Training ExercisesSquats Lunge (static, dynamic, walking, 6 box)Bulgarian Squats Glute/Ham RaiseBox Step Ups 1 Leg Romanian DeadliftsCable Pull Throughs Deadlifts

Static Stretching:

Kneeling Hip Flexor Stretches Bulgarian Hip Flexor Stretches90/90 Seated Hip Flexor Stretches Seated Groin StretchLateral Step w/ Forearm to Foot Stretch Standing Adductor StretchStanding Hamstring Stretch (foot raised) SB Psoas StretchProne Butterfly Stretch Sumo Adductor StretchSupine V Legs Split Against Wall Stretch

Self Myofascial Release:Foam Roller Stretch (Psoas) Foam Roller Stretch (Hamstrings)Foam Roller Stretch (Hip Flexors) Foam Roller Stretch (Lumbar Erectors)Foam Roller Stretch (Quadriceps) Foam Roller Stretch (Adductors)


5/13

Posterior Pelvic Tilt: Hips Pushed Forward

Muscle Imbalances:

Tight: hamstrings, glutes, lower abdominals

Weak: quadriceps, illiopsoas, lumbar erectors


- belt buckle up from standing position (you could read everything perfectly)

- leaning back when walking

- history of repetitive hamstring pulls

- hips pushed way forward from a standing position

- clients complains of significant tightness in low back







Walking Toe Touches Walking ReachesSquat to Stand Walking Knee To Chest StretchWalking Lunge w/ Overhead Reach Lateral LungeDrop Squat


Scorpions Reverse ScorpionsMini Band Monster Walks Elevated Step Single Leg ReachesElevated Step Single Leg Squats Floor BridgesSB Hip Bridges Quadraped (Birddogs)Single Leg Cone Reaches HyperextensionsBodyweight Squats (90 degree) 2x4 SquatsSplit Squats MB Forward ReachesBulgarian Squats Box Step UpsBox Step Ups w/ Single Leg Stabilization Box Step Ups w/ External RotationBox Step Ups w/ Internal Rotation Single Leg Squat variations


6/13

Band Glute/Ham Kickbacks Mini Band Side StepsPelvic Tilts Pelvic Figure Eights On SBFacing Wall Squats Supine Vertical Leg Raises

Strength Training Exercises

Squats Lunge (static, dynamic, walking, 6 box)Bulgarian Squats Glute/Ham RaiseBox Step Ups 1 Leg Romanian DeadliftsCable Pull Throughs Deadlifts

Static Stretching:

90/90 Stretches for GlutesStanding Hamstring Stretch (foot raised) Kneeling Abdominal Stretch w/ Reach

Self Myofascial Release:

Foam Roller Stretch (Psoas) Foam Roller Stretch (Hamstrings)Foam Roller Stretch (Glutes)


7/13

Internal Rotation At Femur: Feet Turning In, Knock Knees

Muscle Imbalances:

Tight: lumbar erectors, hamstrings, hip flexors, illiotibial band, adductors, quadriceps, psoas

Weak: gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internalobliques


- Feet turning in during gait

- Shoes showing excessive wear on inside area of the sole

- Calluses developing right underneath the big toe.

- History of knee pain (patella femoral syndrome, illiotibial band syndrome) runners knee

- Toes pointed in on lead foot with lateral lunges

- Tightness or pain in the hips when stretching

- Foot on lead leg turning in when doing forward reaches, trail leg drops inward towardsmidline of the body.

- Look for flat feet with a lack of an arch being a primary culprit to patella femoral

syndrome. If found refer to a foot specialist for assistance with arch supports.









8/13


Scorpions Reverse ScorpionsMini Band Monster Walks Elevated Step Single Leg ReachesElevated Step Single Leg Squats Floor Bridges

SB Hip Bridges Quadraped (Birddogs)Single Leg Cone Reaches HyperextensionsBodyweight Squats (90 degree) 2x4 SquatsSplit Squats MB Forward ReachesBulgarian Squats Box Step UpsBox Step Ups w/ Single Leg Stabilization Box Step Ups w/ External RotationBox Step Ups w/ Internal Rotation Single Leg Squat variationsBand Glute/Ham Kickbacks Mini Band Side StepsPelvic Tilts Pelvic Figure Eights On SBFacing Wall Squats Supine Vertical Leg RaisesSquat w/ Band at Knees Single Leg Hop w/ Band Abduction

Resisted Walking w/ Band at Feet Glute Raise on Stability BallFrog Press Over Stability Ball Single Leg Hops


Static Stretching:

Kneeling Hip Flexor Stretches Bulgarian Hip Flexor Stretches90/90 Seated Hip Flexor Stretches Seated Groin StretchLateral Step w/ Forearm to Foot Stretch Standing Adductor StretchStanding Hamstring Stretch (foot raised) SB Psoas StretchProne Butterfly Stretch Sumo Adductor StretchSupine V Legs Split Against Wall Stretch

Self Myofascial Release:Foam Roller Stretch (Psoas) Foam Roller Stretch (Hamstrings)Foam Roller Stretch (Hip Flexors) Foam Roller Stretch (Lumbar Erectors)Foam Roller Stretch (Quadriceps) Foam Roller Stretch (Adductors)Foam Roller Stretch (Illiotibial Band)


9/13

External Rotation At Femur: Feet Turning Out, Knees Out

Muscle Imbalances:

Tight: soleus, piriformis, biceps femoris

Weak: gluteus maximus, gluteus medius, adductors


- Feet turning out when squatting or reaching

- Knees turning out when squatting

- Poor single leg balance

- Leaning forward when walking

- Falling forward when squatting (back bending over)









Scorpions Reverse ScorpionsMini Band Monster Walks Elevated Step Single Leg ReachesElevated Step Single Leg Squats Floor BridgesSB Hip Bridges Quadraped (Birddogs)Single Leg Cone Reaches HyperextensionsBodyweight Squats (90 degree) 2x4 SquatsSplit Squats MB Forward ReachesBulgarian Squats Box Step UpsBox Step Ups w/ Single Leg Stabilization Box Step Ups w/ External RotationBox Step Ups w/ Internal Rotation Single Leg Squat variations


10/13

Single Leg Balancing Balance w/ ReachSingle Leg Squat Cable AdductionBand Internal Rotation (at toes) Squats w/ Soft Ball between Knees (squeeze)Stability Ball Adductor Squeeze w/ Hip Bridge Lying Soft Ball Squeeze w/ Hip Bridge


Static Stretching:

Standing Hamstring Stretch (foot raised)

Self Myofascial Release:Foam Roller Stretch (Hamstrings) Foam Roller Stretch (Piriformis)Foam Roller Stretch (Illiotibial Band)


11/13

Internal Humeral Rotation: Palms Facing Back, Shoulders Rounded

Muscle Imbalances:

Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats

Weak: mid traps, rhomboids, rear delts


- Shoulders rounded forward with hands turned in, palms facing rear body.







Motor Control Exercises:Cuff Complex Ys and Ts on Stability Ball

Band Pull Aparts Reverse FlysProne Straight Arm Rotation Prone CobrasScapular Push Ups


Static Stretching:Doorway Chest Stretch Pec Stretch on Stability Ball

Self Myofascial Release:Foam Roller Stretch (pec major/minor) Foam Roller Stretch (serratus anterior)

Foam Roller Stretch (lats)


12/13

Protracted Shoulder Girdle: Shoulders Rounded Forward

Muscle Imbalances:

Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats

Weak: mid traps, rhomboids, rear delts


- Shoulders rounded forward- Shoulder pain and injury history to the shoulder girdle- Inability to lay flat on your back and raise arms over head until flat on floor







Motor Control Exercises:Cuff Complex Ys and Ts on Stability BallBand Pull Aparts Reverse FlysProne Straight Arm Rotation Prone CobrasScapular Push Ups


Static Stretching:Doorway Chest Stretch Pec Stretch on Stability Ball

Self Myofascial Release:Foam Roller Stretch (pec major/minor) Foam Roller Stretch (serratus anterior)Foam Roller Stretch (lats)


13/13

Anterior Head Carriage: Neck and Head Extended Forward

Muscle Imbalances:

Tight: sternocleidomastoid, upper traps, levator scapulae

Weak: middle traps, long cervical extensors


- Neck and head extended forward- Very tight in neck and traps- Inability to rotate head side to side with significant range of motion


1. Corrective Exercises

2. Static Flexibilty

Corrective Exercises:Static Wall Lean Neck Rotations

Static Stretching:Neck Flexion (ear to shoulder) Levator Scapulae Stretch (chin to chest)

Documents

Corrective Exercise Guide