addressing COMMON FAULTY MOVEMENT PATTERNS - LOWER BODY
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
STRETCH:
- PECTORAL MUSCLES
- LUMBAR REGION
- HIP ADDUCTORS
- HIP FLEXORS
- RECTUS FEMORIS
STRENGTHEN:
- INTERNAL/EXTERNAL OBLIQUES
- RECTUS ABDOMINUS
- TRANSVERSE ABDOMINUS
- DIAPHRAGM
- HIP ABDUCTORS
- GLUTEUS MAXIMUS
- HAMSTRINGS
- VASTUS MEDIALIS
- TIBIALIS POSTERIOR
- GASTROCNEMIUS
- SOLEUS
MOBILIZE/ACTIVATE:
- THORACIC SPINE
- HIP ADDUCTORS
- GLUTEUS MEDIUS
- GLUTEUS MAXIMUS
- PERONEUS
#2 LOWER-CROSSED SYNDROME (SWAY BACK)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
STRETCH:
- PECTORAL MUSCLES
- NECK FLEXORS
- HIP FLEXORS
- HIP INTERNAL EXTERNAL ROTATORS
- LUMBAR EXTENSORS
- HAMSTRINGS
- TIBIALIS ANTERIOR
STRENGTHEN:
- NECK FLEXORS AND EXTENSORS
- SUPRASPINATUS
- RHOMBOIDS
- INFRASPINATUS
- TERES MINOR
- MIDDLE AND LOW FIBERS OF TRAPEZIUS
- SERRATUS ANTERIOR
- LUMBAR EXTENSORS
- GASTROCNEMIUS
- SOLEUS
- POSTERIOR TIBIALIS
- PEROENUS
MOBILIZE/ACTIVATE:
- THORACIC SPINE
- SERRATUS ANTERIOR
- HIPS
- KNEES
- ANKLE
- GLUTEUS MAXIMUS
#3 GLUTEAL INHIBITION
#1 LOWER-CROSSED SYNDROME (ANTERIOR PELVIC TILT)
#3 GLUTEAL INHIBITION
STRETCH:
- PECTORAL MUSCLES
- LUMBAR REGION
- HIP INTERNAL AND EXTERNAL ROTATORS
- HIP FLEXORS
- HAMSTRINGS
STRENGTHEN:
- MIDDLE AND LOWER FIBERS OF TRAPEZIUS
- INTERNAL AND EXTERNAL OBLIQUES
- RECTUS ABDOMINIS
- TRANVERSE ABDOMINIS
- GLUTEUS MAXIMUS
MOBILIZE/ACTIVATE:
- HIP ABDUCTORS
- HIP ADDUCTORS
- HIP INTERNAL ROTATORS
- GLUTEUS MAXIMUS
#4 TIGHT HAMSTRINGS
#5 KNEE CAVE (VALGUS)
#3 GLUTEAL INHIBITION
STRETCH:
- SPINAL ERECTORS
- TRAPEZIUS
- LATISSIMUS DORSI
- QUADRATUS LUMBORUM
- HAMSTRINGS
- GASTROCNEMIUS
STRENGTHEN:
- LATISSIMUS DORSI
- RECTUS ABDOMINUS
- INTERNAL AND EXTERNAL OBLIQUES
- LUMBAR ERECTORS
- QUADRICEPS
- TIBIALIS ANTERIOR
MOBILIZE/ACTIVATE:
- GLUTEUS MAXIMUS
- PERONEUS
#5 KNEE CAVE (VALGUS)
#5 KNEE CAVE (VALGUS)
#5 KNEE CAVE (VALGUS)
STRETCH:
- HIP ADDUCTORS
- HIP INTERNAL ROTATORS
- HIP FLEXORS
- HAMSTRINGS
STRENGTHEN:
- HIP ABDUCTORS
- HIP EXTENSORS
- PERONEUS
- POSTERIOR TIBIALIS
- MUSCLES OF THE FOOT
MOBILIZE/ACTIVATE:
- GLUTEUS MEDIUS
- GLUTEUS MAXIMUS
- MUSCLES OF THE FOOT
#6 FOOT IMPAIRMENT
#5 KNEE CAVE (VALGUS)
#5 KNEE CAVE (VALGUS)
STRETCH:
- EXTENSORS
- FLEXORS
STRENGTHEN:
- TIBIALIS POSTERIOR
- PERONEUS
MOBILIZE/ACTIVATE:
- GASTROCNEMIUS
- SOLEUS
- POSTERIOR TIBIALIS
- ANTERIOR TIBIALIS
- FOOT FLEXORS
- PLANTAR FASCIA
PLEASE WATCH THE VIDEO ON PROPER FOOTWEAR, PLUS STRENGTHENING AND MOBILIZING THE FOOT.
addressing COMMON FAULTY MOVEMENT PATTERNS - UPPER BODY
#1 UPPER-CROSSED SYNDROME
#1 UPPER-CROSSED SYNDROME
#1 UPPER-CROSSED SYNDROME
#2 HUNCHING
#1 UPPER-CROSSED SYNDROME
#1 UPPER-CROSSED SYNDROME
STRETCH:
- NECK FLEXORS*
- UPPER FIBERS OF TRAPEZIUS
- LEVATOR SCAPULAE
- ANTERIOR DELTOID
- PECTORAL MUSCLES
- BICEPS BRACHII
- ABDOMINAL MUSCLES
STRENGTHEN:
- NECK EXTENSORS*
- NECK FLEXORS*
- RHOMBOIDS
- LOWER AND MIDDLE FIBERS OF TRAPEZIUS
- SERRATUS ANTERIOR
- TRICEPS BRACHII
- ERECTOR SPINAE
MOBILIZE/ACTIVATE:
- THORACIC SPINE
- RHOMBOIDS
- INFRASPINATUS
- MIDDLE AND LOWER FIBERS OF TRAPEZIUS
- PECTORAL MUSCLES
*ESPECIALLY STERNOCLEIDOMASTOID
#3 ROUNDED SHOULDERS
#1 UPPER-CROSSED SYNDROME
#3 ROUNDED SHOULDERS
STRETCH:
- LEVATOR SCAPULAE
- CORACOBRACHIALIS
- ANTERIOR DELTOID
- PECTORAL MUSCLES
- TERES MAJOR
- BICEPS BRACHII
- ABDOMINAL MUSCLES
STRENGTHEN:
- RHOMBOIDS
- POSTERIOR SERRATUS SUPERIOR AND INFERIOR
- INFRASPINATUS
- TERES MINOR
- UPPER, MIDDLE, AND LOWER FIBERS OF TRAPEZIUS
- SERRATUS ANTERIOR
- LATISSIMUS DORSI
MOBILIZE/ACTIVATE:
- THORACIC SPINE
- RHOMBOIDS
- INFRASPINATUS
- MIDDLE AND LOWER FIBERS OF TRAPEZIUS
- PECTORAL MUSCLES
#4 FORWARD HEAD
#5 THORACIC OUTLET SYNDROME
#3 ROUNDED SHOULDERS
STRETCH:
- STERNO-CLEIDOMASTOID (SCM)
- SCALENES (3 HEADS)
- STERNOHYOID
- OMOHYOID
- PLATYSMA
- LONGUS CAPITIS
STRENGTHEN:
- STERNO-CLEIDOMASTOID (SCM)
- SPLENIUS CAPTIUS
- SPENIUS CERVICIS
- UPPER, MIDDLE, AND LOWER FIBERS OF TRAPEZIUS
- POSTERIOR SERRATUS SUPERIOR AND INFERIOR
- ERECTOR SPINAE
MOBILIZE/ACTIVATE:
- THORACIC SPINE
- SERRATUS ANTERIOR
#5 THORACIC OUTLET SYNDROME
#5 THORACIC OUTLET SYNDROME
#5 THORACIC OUTLET SYNDROME
STRETCH:
- STERNO-CLEIDOMASTOID (SCM)
- SCALENES (3 HEADS)
- LEVATOR SCAPULAE
- UPPER FIBERS OF TRAPEZIUS
- CLAVICULAR PECTORALIS MAJOR
- PECTORALIS MINOR
STRENGTHEN:
- RHOMBOIDS
- TERES MAJOR
- SERRATUS ANTERIOR
- LATISSIMUS DORSI
- ERECTOR SPINAE
MOBILIZE/ACTIVATE:
- CERVICAL SPINE
- THORACIC SPINE
- NERVE FLOSSING (NEUROGENIC)
#6 ELBOW TENDONITIS
#5 THORACIC OUTLET SYNDROME
#5 THORACIC OUTLET SYNDROME
STRETCH/MASSAGE:
- BICEPS BRACHII
- TRICEPS BRACHII
- ANCONEUS (MASSAGE)
- WRIST FLEXORS
- WRIST EXTENSORS
- PRONATOR TERES
- EXTENSOR CARPI ULNARIS
STRENGTHEN:
- BRACHIORADIALIS
- WRIST EXTENSORS
- WRIST FLEXORS
MOBILIZE/ACTIVATE:
- STERNAL PECTORALIS MAJOR
- TERES MAJOR
- NERVE FLOSS - RADIAL AND ULNAR NERVES
BUILDING A TREATMENT PLAN
WHAT TO EXPECT
WHAT CAN YOU EXPECT
BUILDING A GOOD TREATMENT PLAN CAN SEEM DAUNTING, BUT WITH AMPLE PREPARATION THE PLAN CAN BASICALLY BE PUT ON AUTOPILOT ONCE IT'S DONE.
WHEN YOU ADDRESS FAULTY MOVEMENT PATTERNS, MUSCLE IMBALANCES, AND DYSFUNCTION YOU CAN EXPECT:
- SETBACKS
- FRUSTRATION
- CONFUSION
- SECOND-GUESSING
- DISCOMFORT
- BOREDOM
HOWEVER, IT'S IMPORTANT TO KEEP YOUR PURPOSE AND INTENT IN PERSPECTIVE THROUGHOUT THE DURATION OF YOUR PLAN.
IF YOU'RE STARTING A TREATMENT PLAN; CHANCES ARE GOOD THAT YOU HAVE CHRONIC PAIN, CHRONIC INJURIES, SOME VISIBLE DEFORMATION; AND/OR EXPERIENCE WEAKNESS, OR IMMOBILITY. FOCUSING ON RESOLVING THESE ISSUES WILL HELP YOU PUSH THROUGH THE ABOVE-MENTIONED ANNOYANCES.
FREQUENCY
HOW OFTEN SHOULD YOU PERFORM THE EXERCISES LISTED IN YOUR PLAN?
-----DEPENDING ON WHAT YOUR FAULTY MOVEMENT PATTERN OR DYSFUNCTION IS, YOU CAN PERFORM THE EXERCISES IN YOUR PLAN 3 TO 7 DAYS A WEEK. THE MORE STRUCTURAL/POSTURAL AND DIFFUSE THE PROBLEM, THE MORE OFTEN IT SHOULD BE ADDRESSED.
FOR EXAMPLE, LOWER-CROSSED SYNDROME TYPE, OR FOOT DYSFUNCTION ARE VERY DIFFUSE AND/OR POSTURAL. THEREFORE, SOME ASPECT OF THEM SHOULD BE ADDRESSED EVERY SINGLE DAY TO REINFORCE THE CHANGE.
ALTERNATIVELY, ELBOW TENDONITIS OR TIGHT HAMSTRINGS ARE LOCALIZED AND SHOULD ONLY BE ADDRESSED 3-4 TIMES A WEEK TO PREVENT OVERWORKING THE TISSUE.
ABOVE ALL, FOLLOW YOUR TREATMENT PLAN WITH YOUR OWN INTUITION. IF YOU FEEL COMPETENT TO PERFORM THE EXERCISES, DO SO. IF YOU FEEL MORE PAIN THAN YOU'RE COMFORTABLE WITH, OR FEEL AT RISK FOR GREATER INJURY, PULL BACK AND REASSESS.
PROGRESSION
HOW CAN I PROGRESS WITH MY TREATMENT PLAN, AND HOW OFTEN SHOULD I DO SO?
----- TO PROGRESS YOUR TREATMENT PLAN YOU CAN:
- MOVE FROM BILATERAL MOVEMENTS TO UNILATERAL MOVEMENTS
- INCORPORATE AN UNSTABLE SURFACE LIKE A BOSU BALL, AN AIREX PAD, OR EVEN A PILLOW.
- INCREASE THE RESISTANCE BEHIND THE MOVEMENT BY USING A HEAVIER BAND, DUMBBELL, MEDICINE BALL, ETC.
- INCREASE THE REPS RANGE OR DURATION OF THE MOVEMENT. FOR EXAMPLE INCREASE FROM 12 REPS TO 15, OR 45 SECONDS OF A HOLLOW HOLD TO 60 SECONDS.
FEEL FREE TO GET A LITTLE CREATIVE, BUT REMEMBER THAT CONSISTENCY AND MOVING WELL ARE MUCH MORE IMPORTANT THAN GETTING FANCY.
----- I WOULD SUGGEST TESTING THE WATERS WITH A PROGRESSION EVERY 2-3 WEEKS. IF YOU FEEL VERY SECURE IN THE MOVEMENTS YOU ARE CURRENTLY PERFORMING AND YOU FEEL READY TO MOVE FORWARD, DO SO WITH DISCRETION. I WOULD HIGHLY ADVISE RECORDING YOURSELF PERFORMING YOUR NEW MOVEMENTS TO ENSURE THAT YOU ARE DOING THEM PROPERLY AND TO ASSESS YOUR DIFFICULTIES.
DURATION
HOW LONG IS IT GOING TO TAKE FOR ME TO GET BETTER?
----- IT TAKES EVERYONE THEIR OWN SWEET TIME TO GET BETTER. IT TOOK ME ALMOST A YEAR TO RECOVER FROM CHRONIC PSOAS SPASM, AND IT HAS TAKEN ME SEVERAL YEARS TO STOP HUNCHING. WITH DILIGENCE AND CONSISTENCY, YOU WILL IMPROVE AT A FASTER RATE THAN SOMEONE WHO SPORADICALLY ATTACKS; ONLY WHEN THERE IS A PROBLEM.
AS A RULE OF THUMB:
- MUSCLES TAKE WEEKS TO HEAL
- CONNECTIVE TISSUE TAKES MONTHS TO HEAL
- POSTURAL ISSUES TAKE YEARS TO CHANGE
STRAP IN. YOU'RE IN IT FOR THE LONG HAUL.
