Podcast
Questions and Answers
What is the primary purpose of corrective exercises?
What is the primary purpose of corrective exercises?
Which condition is NOT an indication for low back corrective exercises?
Which condition is NOT an indication for low back corrective exercises?
Which exercise is recommended for improving hip function?
Which exercise is recommended for improving hip function?
What type of exercise should be combined with proper core activation for effectiveness?
What type of exercise should be combined with proper core activation for effectiveness?
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Which exercise can be considered a corrective exercise for the knee?
Which exercise can be considered a corrective exercise for the knee?
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Proprioception training is primarily concerned with which ability?
Proprioception training is primarily concerned with which ability?
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Which exercise focuses on lumbar stability?
Which exercise focuses on lumbar stability?
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What is a key benefit of activating a muscle after lengthening?
What is a key benefit of activating a muscle after lengthening?
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Study Notes
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.
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Description
This quiz focuses on corrective exercises aimed at addressing movement compensations and imbalances in the lower body. It examines specific exercises for the low back, hip, knee, and core, along with the indications for each and instructions on how to execute them properly. Understanding these concepts is crucial for anyone involved in fitness and rehabilitation.
