Corrective Exercises for Lower Body

Corrective Exercises (Lower Body)

• Corrective exercises are used to address and fix movement compensations and imbalances.
• Corrective exercise is controversial in the fitness industry. All good movement should be considered correct exercise.
• The purpose of corrective exercise is to identify and address the cause of the movement compensations and imbalances.
• Corrective exercises can be used as accessory/preparatory movements. They can be part of a prehab routine to prep for more demanding exercises.

Corrective Exercise Agenda

• Low back
• Hip
• Knee
• Core
• Proprioception
• Case study

Indications, Improper Movements and Corrective Exercises

• Corrective exercises are based on identifying improper movements.
• There is a section for indications, improper movements, corrective exercises and instructions to clients.

Low Back

• Indications:

  • Lumbar lordosis
  • Weak hamstrings
  • Hip discomfort
  • Low back tightness/discomfort

• Exercises:

  • Prone leg lift
  • Hip flexor stretch
  • Prone superman
  • Supine bridge with marching
  • Bird dog

Hip

• Indications:

  • Hip weakness or pain
  • SI joint dysfunction
  • Low back pain
  • Knee imbalance (poor patella tracking)

• Exercises:

  • Clams
  • Side-lying leg lifts (abduction and adduction)
  • Supine hip extensions/bridging (bilateral or unilateral)
  • Elbow to instep with rotation (muscle activation, hip flexion, abduction, External/Internal rotation)
  • Extensions and back
  • 90/90 stretch
  • Hip CARS (activating muscle after lengthening aids it in assuming new position)

Knee

• Indications:

  • Mechanical pain (e.g., patella tracking)
  • Muscle imbalance

• Exercises:

  • Terminal knee extension with band
  • Body weight squats (¼, ½, or goblet squat)
  • Step-ups/downs
  • Isometric hamstring curl
  • Machines to isolate quads/hams

Core (Transverse Abdominis, External Obliques, Glutes)/Mobility

• Indications:

  • Pain in low back/SI joint
  • Increased lumbar lordosis
  • Tightness in hip flexors/pelvic tilt
  • Pain/discomfort during squats/hinge exercises

• Exercises:

  • Knee-to-chest stretch
  • Glute bridges
  • Hip mobility (e.g., the "worlds greatest stretch")
  • Pelvic tilts (supine)
  • Frog pose with hip internal rotations

Proprioceptive Training

• Proprioception is the ability to perceive one's body position in space.
  • Kinesthesia is the sense of self-movement and body position.
• Training proprioception can enhance stability and balance.
• Exercises:
  • Single-leg balance (eyes closed, uneven surface)
  • Airplanes
  • Heel taps (clock pattern)
• Adding Transverse Abdominis (TA) activation improves total body stability and balance.

Week 7

• No labs scheduled due to Thanksgiving holiday
• Exam instructions, schedule, and list of exam scenarios will be posted.
• One scenario will be selected for the midterm practical exam.
• Individual meetings may be scheduled for lectures if needed.

This quiz delves into the principles of corrective exercises specifically targeting lower body compensations and imbalances. Learn to identify improper movements and apply corrective strategies for issues related to the low back, hips, knees, and core. Enhance your understanding of prehab routines and the importance of proprioception in fitness.