COMMON FAULTY MOVEMENT PATTERNS and DYSFUNCTION - LOWER BODY
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
AS YOU CAN SEE FROM THE ABOVE PHOTO, LOWER-CROSSED SYNDROME (TYPE A) IS CHARACTERIZED BY AN OBVIOUS ANTERIOR PELVIC TILT (A.P.T.) AND SLIGHTLY FLEXED KNEES. AN A.P.T. SIGNIFIES TIGHT HIP FLEXORS AND LUMBAR ERECTORS WITH CONCURRENTLY WEAK ABDOMINAL MUSCLES AND GLUTEAL MUSCLES.
LOWER-CROSSED SYNDROME (TYPE A) CAN CAUSE A LAUNDRY LIST OF SYMPTOMS LOW BACK PAIN, PIRIFORMIS SYNDROME, HIP PAIN, KNEE PAIN, KNEE CAVE, COLLAPSED ARCHES, FOOT PAIN, AND POOR BREATHING PATTERNS (CHEST BREATHING).
#2 LOWER-CROSSED SYNDROME (SWAY BACK)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
LOWER-CROSSED SYNDROME (TYPE B) IS WHAT IS OFTEN REFERRED TO AS "SWAY BACK". IT IS CHARACTERIZED BY SHORT AND WEAK ABDOMINAL MUSCLES AND HAMSTRINGS, TIGHT LUMBAR ERECTORS AND QUADS, INHIBITED GLUTEAL MUSCLES, AND HYPEREXTENDED KNEES (GENU RECURVATUM). SWAY BACK OFTEN DEVELOPS FROM ATTEMPTING TO CORRECT A SLOUCHED POSTURE WITHOUT STRENGTHENING THE SUPPORTING MUSCLES.
LOWER-CROSSED SYNDROME (TYPE B) CAN CAUSE LOW BACK PAIN, LUMBAR SPINE COMPRESSION, SCIATIC NERVE PAIN, KNEE PAIN, INCREASED RISK OF ACL TEAR, REDUCED HIP AND KNEE MOBILITY, AND EVENTUAL HYPER-KYPHOTIC CURVE WITH FORWARD HEAD.
#3 GLUTEAL INHIBITION
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#3 GLUTEAL INHIBITION
THE GLUTEUS MAXIMUS BECOMES RECIPROCALLY INHIBITED BY WAY OF OVERLY TIGHT HIP FLEXORS. THE GLUTEUS MAXIMUS IS ONE OF THE MOST IMPORTANT MUSCLES IN THE BODY, BUT IT IS INHIBITED IN A LARGE POPULATION FROM PROLONGED SITTING. GLUTEAL INHIBITION CAN STAND ALONE FROM, OR BE PART OF, EITHER TYPE OF LOWER-CROSSED SYNDROME.
GLUTEAL INHIBITION CAN CAUSE LOW BACK PAIN, ABDOMINAL WEAKNESS, KNEE PAIN, KNEE CAVE, COLLAPSED ARCHES, AND FOOT PAIN.
#4 TIGHT HAMSTRINGS
#5 KNEE CAVE (VALGUS)
#3 GLUTEAL INHIBITION
SITTING, OR STANDING WITH HYPEREXTENDED KNEES FOR PROLONGED PERIODS, CAN LEAD TO OVERLY TIGHT HAMSTRINGS. TIGHT HAMSTRINGS INHIBIT THE QUADRICEPS AND HIP FLEXORS (IN SOME CASES).
TIGHT HAMSTRINGS CAN LEAD TO LOW BACK PAIN, KNEE PAIN, GLUTEAL INHIBITION, SWAY BACK, SCIATIC NERVE PAIN, HAMSTRING TENDON PAIN, AND ALTERED WALKING PATTERNS.
#5 KNEE CAVE (VALGUS)
#5 KNEE CAVE (VALGUS)
#5 KNEE CAVE (VALGUS)
KNEE VALGUS, OR KNEE CAVE, OFTEN STEMS FROM WEAKNESS IN THE FOOT AND THE GLUTEUS MEDIUS, WITH TIGHTNESS IN THE ADDUCTORS AND HIP FLEXORS. KNEE VALGUS TENDS TO EXACERBATE ITSELF WITHOUT APPROPRIATE TREATMENT.
IN SHORT, KNEE VALGUS CAN CAUSE LOW BACK PAIN, HIP PINCHING, HIP PAIN, SCIATIC NERVE PAIN, KNEE PAIN, PLANTAR FASCIITIS, AND BUNIONS.
#6 FOOT IMPAIRMENT
#5 KNEE CAVE (VALGUS)
#5 KNEE CAVE (VALGUS)
THERE ARE A NUMBER OF ABNORMALITIES AND DYSFUNCTIONS THAT CAN OCCUR WITHIN THE FOOT; OFTEN AS A RESULT OF INSUFFICIENT FOOTWEAR.
- PLANTAR FASCIITIS AND ACHILLES TENDONITIS
- COLLAPSED ARCHES - MEDIAL, TRANSVERSE, LATERAL
- BUNIONS- HALLUX VALGUS, TAILOR'S BUNION
- HALLUX LIMITUS OR RIGIDUS
- EXCESSIVE SUPINATION OR PRONATION
WATCH MY VIDEO ON THE ABOVE-LISTED TOPICS:
COMMON FAULTY MOVEMENT PATTERNS AND DYSFUNCTION - UPPER BODY
#1 UPPER-CROSSED SYNDROME
#1 UPPER-CROSSED SYNDROME
#1 UPPER-CROSSED SYNDROME
UPPER-CROSSED SYNDROME IS AN UNCOMFORTABLE COMBINATION OF FORWARD HEAD AND ROUNDED SHOULDERS. U.C. S. IS CAUSED BY A TIGHT CHEST, A TIGHT POSTERIOR NECK, A WEAK SERRATUS ANTERIOR, A WEAK MID-BACK AND A WEAK ANTERIOR NECK.
U.C.S. CAUSES NECK AND UPPER BACK PAIN, HEADACHES, POOR SINUS DRAINAGE, THORACIC OUTLET SYNDROME, PEC MINOR SYNDROME, ROTATOR CUFF TEARS, WINGING SCAPULAE, NERVE IMPINGEMENT, BREATHING PATTERN DYFUNCTION, FACE, JAW, TOOTH PAIN, AND A HOST OF OTHER COMPLAINTS.
#2 HUNCHING
#1 UPPER-CROSSED SYNDROME
#1 UPPER-CROSSED SYNDROME
THE UPPER FIBERS OF THE TRAPEZIUS, THE LEVATOR SCAPULAE, AND THE SCALENES BECOME OVERACTIVE FROM HUNCHING YOUR SHOULDERS. THE MUSCLES THAT LOWER THE SHOULDERS AND PROTRACT THEM, LIKE THE LATISSIMUS DORSI AND SERRATUS ANTERIOR BECOME INHIBITED AND WEAK.
HUNCHING CAN LEAD TO HEADACHES, NECK PAIN, NERVE PAIN AND NUMBNESS DOWN THE ARMS, SINUS CONGESTION, AND THORACIC OUTLET SYNDROME.
#3 ROUNDED SHOULDERS
#1 UPPER-CROSSED SYNDROME
#3 ROUNDED SHOULDERS
ROUNDED SHOULDERS, OR A HYPER-KYPHOTIC CURVE, IS PART OF UPPER-CROSSED SYNDROME AND IS IN PART CHARACTERIZED BY INTERNALLY ROTATED ARMS. IT IS MOST OFTEN CAUSED BY POOR POSTURE AND WEAKENED MID-BACK MUSCLES; AND IS EXACERBATED BY TIGHT PECTORAL MUSCLES. IF LEFT UNTREATED, IT CAN RESULT IN A PERMANENT DEFORMATION OF THE SPINE, AS COMMONLY SEEN IN THE ELDERLY.
ROUNDED SHOULDERS CAN CAUSE HEADACHES, NECK PAIN; NUMBNESS, TINGLING, AND PAIN DOWN THE ARMS, DIFFICULTY BREATHING, SINUS BLOCKAGES, WINGING SCAPULAE, AND SPINAL DISC DEGENERATION.
#4 FORWARD HEAD
#5 THORACIC OUTLET SYNDROME
#3 ROUNDED SHOULDERS
FORWARD HEAD, ALSO KNOWN AS "TEXT NECK", IS AN UNFORTUNATE BY-PRODUCT OF CELLPHONE AND COMPUTER USE. HAVING A FORWARD HEAD POSTURE PUTS A SIGNIFICANT LOAD AND SHEARING FORCE ON THE LOWER CERVICAL SPINE. FOR EVERY INCH FORWARD THE HEAD SITS, IT ADDS 10 POUNDS OF PRESSURE TO THE SPINE.
A FORWARD HEAD POSTURE CAN CAUSE HEADACHES, NECK PAIN, UPPER BACK PAIN, BULGING/HERNIATED DISCS, DEGENERATION OF THE FACET JOINTS OF THE SPINE, WEAKENING OF THE MID-BACK MUSCLES, FACE AND JAW NERVE PAIN, SINUS CONGESTION, AND THORACIC OUTLET SYNDROME.
#5 THORACIC OUTLET SYNDROME
#5 THORACIC OUTLET SYNDROME
#5 THORACIC OUTLET SYNDROME
THORACIC OUTLET SYNDROME CAN BE A LIFE-ALTERING CONDITION. THERE ARE TWO MAJOR TYPES OF THORACIC OUTLET SYNDROME:
- NEUROGENIC
- VASCULAR
BOTH TYPES ARE CAUSED BY A CONSTRICTION OF THE TISSUES IN THE THORACIC OUTLET BETWEEN THE BASE OF YOUR NECK AND THE UPPER PORTION OF YOUR CHEST. OFTEN THE CULPRIT IS OVERLY TGHT SCALENES (MUSCLES) IN THE NECK.
NEUROGENIC T.O.S. IS MOST OFTEN CHARACTERIZED BY NUMBNESS AND TINGLING DOWN THE ARM, AND VASCULAR T.O.S. IS CHARACTERIZED BY RESTRICTED BLOOD FLOW IN THE ARM, SWELLING, AND SENSITIVITY TO HEAT/COLD.
#6 ELBOW TENDONITIS
#5 THORACIC OUTLET SYNDROME
#5 THORACIC OUTLET SYNDROME
ELBOW TENDONITIS, WHETHER IT'S MEDIAL (GOLFER'S) OR LATERAL (TENNIS) CAN EFFECT DAILY LIFE FOR MANY. TENDONITIS MOST OFTEN IS CAUSED BY MICRO-TEARS FORMING IN THE TENDON FROM OVERUSE OR OVERLOAD. TENDONITIS TAKES A LONG TIME TO HEAL AND CAN BE A REAL PAIN IN THE BUTT. HOWEVER, IF IT IS BLATANTLY IGNORED THE TENDON COULD RUPTURE AND REQUIRE SURGERY.
MEDIAL EPICONDYLITIS (GOLFER'S ELBOW) CAUSES PAIN, TENDERNESS, IRRITATION, AND ESPECIALLY STIFFNESS TO THE INSIDE OF THE ELBOW.
LATERAL EPICONDYLITIS (TENNIS ELBOW) IS AS DESCRIBED ABOVE, BUT AFFLICTS THE OUTSIDE OF THE ELBOW.
THE IMPORTANCE OF CONTINUOUS REASSESSMENT
CONSISTENTLY FILMING AND REASSESSING YOUR MOVEMENT FROM WORKOUT TO WORKOUT SHOULD BE AN INTEGRAL PART OF YOUR ROUTINE. FROM THE FIRST ROUND OF VIDEOS YOU SHOULD HAVE A PRETTY GOOD GRASP ON THE AREAS YOU'RE DEFICIENT. CONSISTENTLY MONITORING THOSE AREAS AND PUSHING YOURSELF TO MOVE IN THE RIGHT DIRECTION IS THE FOUNDATION FOR A SOLID WORKOUT PROGRAM.
IT IS IMPORTANT TO REMEMBER THAT AS YOU MOVE TOWARD CORRECTING YOUR FAULTY MOVEMENT PATTERNS AND DYSFUNCTION, YOU SHOULD FOCUS ON FIRING THE RIGHT MUSCLES MORE THAN SIMPLY APPEARING TO PERFORM THE MOVEMENT CORRECTLY. THE VIDEO ONLY TELLS HALF THE STORY.
