Corrective Exercises for Lower Body

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Questions and Answers

What is a primary indication for performing corrective exercises specifically for the low back?

Shoulder tightness

Knee pain

Hip discomfort (correct)

Wrist weakness

Which exercise is NOT listed as a corrective exercise for the hip?

Supine hip extensions

Clams

Side lying leg lifts

Knee to chest stretch (correct)

Which of the following best describes proprioceptive training?

Improving balance and stability through body awareness (correct)

Performing high-intensity interval training

Using weights to increase muscle strength

Stretching muscles to increase flexibility

Which exercise would be most appropriate for addressing mechanical pain due to patella tracking?

Isometric hamstring curl Signup and view all the answers

What is a common indication for core corrective exercises?

Increased lumbar lordosis Signup and view all the answers

Which of the following exercises focuses on hip mobility?

Frog pose with hip internal rotation lifts Signup and view all the answers

Which exercise can benefit individuals with low back discomfort?

Supine bridge with marching Signup and view all the answers

To improve proprioception, which exercise might involve using an uneven surface?

Single leg balance Signup and view all the answers

Which of the following is an indication for corrective exercises targeting the hip?

SI joint dysfunction Signup and view all the answers

What exercise is recommended for improving lumbar lordosis?

Hip flexor stretch Signup and view all the answers

Which exercise targets proprioception through balance training?

Single leg balance Signup and view all the answers

Which condition does NOT indicate a need for corrective exercises for the knee?

Hip weakness Signup and view all the answers

What does activating a muscle after lengthening help to achieve?

Assumes its new position Signup and view all the answers

Which exercise is suggested for addressing low back pain within core corrective exercises?

Knee to chest stretch Signup and view all the answers

What is the main benefit of proprioceptive training?

Increasing stability and balance Signup and view all the answers

Which exercise should be performed to address issues with the patella tracking?

Terminal knee extension with band Signup and view all the answers

Study Notes

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.

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Description

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.