Corrective Exercises (Lower Body) - FITN 2018

CORRECTIVE EXERCISES (LOWER BODY) Week 6 Corrective exercise Low back Hip AGENDA Knee Core Proprioception Case study Corrective exercises are used to address and fix movement compensations and imbalances Controversial in the fitness industry – all good movement should be...

CORRECTIVE EXERCISES (LOWER BODY) Week 6 Corrective exercise Low back Hip AGENDA Knee Core Proprioception Case study Corrective exercises are used to address and fix movement compensations and imbalances Controversial in the fitness industry – all good movement should be correct exercise. Why differentiate?? Corrective exercises or accessory/preparatory movements? INDICATIONS IMPROPER CORRECTIVE INSTRUCTION MOVEMENTS EXERCISE S TO CLIENT 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 & adduction Supine Hip extensions /bridging – bilateral or unilateral Elbow to instep with rotation – muscle activation through hip flexion, abd, E.R, I.R, Ext and back 90/90 stretch Hip CARS * Activating a muscle after lengthening will help it to assume its new position. KNEE Indications: Mechanical pain (ie: patella tracking) Muscle imbalance Exercises: Terminal knee extension with band Body weight squat – ¼ squat, ½ squat, goblet squat Step up/down Isometric hamstring curl Machines to isolate quads/hams CORE (TA, ES, GLUTES) / MOBILITY Indications: Pain in low back/SI joint Increased lumbar lordosis Tightness in hip flexor/pelvic tilt Pain or discomfort in a squat or hinge exercise Exercises: Knee to chest stretch Glute bridges Hip mobility (worlds greatest stretch) Pelvic tilts – supine Frog pose with hip I.R lifts * Proper ‘core’ activation combined with good hip and spine mobility. PROPRIOCEPTIVE TRAINING  Proprioception is the body’s ability to perceive its own position in space.  Kinesthesia → the sense of self-movement and body position.  Example : close your eyes and touch your nose with your index finger.  Training your proprioception can give you a sense of stability/balance.  Exercises:  Single leg balance → close eyes → uneven surface (ex. Pillow, foam pad)  Airplanes  Heel taps (clock pattern at 12, 3, 6)  Adding in TA activation will improve total body stability and balance.  NEXT WEEK Week 7  LAB: No labs scheduled due to Thanksgiving Holiday  I will be posting Exam instructions, a schedule, and a list of potential scenarios. I will pick one of these scenarios for your midterm practical exam.  Lecture: Individual meetings if required