Corrective Exercises for Lower Body - Week 6

Corrective Exercises (Lower Body) - Week 6

• Corrective exercises are used to address and fix movement compensations and imbalances,
• This topic is considered controversial in the fitness industry, as all "good movement" should be considered "correct exercise".
• The purpose of corrective exercises is to determine the need for differentiating between corrective exercises and accessory/preparatory exercises.

Agenda

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

Indications, Improper Movements, Corrective Exercises, & Instructions for Clients

• Corrective exercises are indicated with improper movements.
• Exercises are also determined by the specific body part.

Low Back

• Indications: lumbar lordosis, weak hamstrings, hip discomfort, low back discomfort/tightness
• Exercises: prone leg lift, hip flexor stretch, prone superman, supine bridge with marching, bird dog

Hip

• Indications: hip weakness/pain, SI joint dysfunction, low back pain, knee imbalance (poor patella tracking)
• Exercises: clams, side-lying leg lifts (abduction & adduction), supine hip extensions/bridging (bilateral or unilateral), elbow to instep with rotation (muscle activation), 90/90 stretch, hip CARS

Knee

• Indications: mechanical pain (e.g., patella tracking), muscle imbalance
• Exercises: terminal knee extension with band, body weight squat (¼, ½, goblet), step-ups/downs, isometric hamstring curl, machines to isolate quads and hamstrings

Core (TA, ES, Glutes) / Mobility

• Indications: low back pain/SI joint pain, increased lumbar lordosis, hip flexor/pelvic tilt tightness, pain or discomfort during squats/hinge exercises
• Exercises: knee to chest stretch, glute bridges, hip mobility (worlds greatest stretch), pelvic tilts (supine), frog pose with hip IR lifts

Proprioceptive Training

• Definition: Proprioception is the body's ability to perceive its own position in space. Kinesthesia is the sense of self-movement and body position.
• Training Example: closing your eyes and touching your nose with your index finger.
• Exercises: Single leg balance (close eyes, uneven surface), airplanes, heel taps (clock pattern at 12, 3, 6). TA activation improves balance and stability.

Next Week

• Labs: No labs scheduled due to Thanksgiving Holiday. Exam instructions, schedule, and a list of potential scenarios for the mid-term practical exam will be posted.Individual meetings with instructors if required.