corrective exercise reed d. phinisey b.s., c.s.c.s, nsca-cpt, usaw strength training &...
TRANSCRIPT
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Corrective ExerciseReed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW
Strength Training & Conditioning Graduate [email protected]
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First of all…..
• We are all asymmetrical.
• One’s corrective plan might not be relevant for someone else.
• If it addresses challenges, then it’s corrective!
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What is corrective exercise?• Corrective exercise is a individualistic approach
where an assessment is used to determine specific weaknesses and/or limitations of the individual.
• This assessment drives the programming process, where a systematic and progressive approach is used to reduce the likelihood of injury and improve performance.
• The key is Specificity!
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Why Corrective Exercise?
• Create balance
• Improve synergistic capabilities during movement
• Reduce likelihood of overuse injuries
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What are asymmetries?• Patterns of muscular imbalance.
– Tight Muscles=Overused – Outstretched=Weak – Opposing Patterns
Ex: Tight Hip Flexors → Outstretched Hip Extensors
• Quite natural as we consider the construction of our bodies. (Anatomy/ Respiration)
• Developed via repetitive actions or daily living– International Chest Mondays– Long days at work (sitting)
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Compensatory Actions• The outcome of muscular imbalance (asymmetries)
• Muscle imbalance →movement dysfunction (Compensation).
• Muscles prone to tightness generally have a “lowered irritability threshold” and are readily activated with any movement, thus creating abnormal movement patterns.
• Effect on recruitment patterns during muscular actions– Dominant muscle groups during synergistic capable movements.
• Ex: Quad Dominance → Glute & Hamstring Inhibition (Squatting)
• Resulting in overuse injuries & poor movement.
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The General Approach (Tissue Level)• We now know that our bodies are asymmetrical to a
degree but how do usually approach this challenge? – Unilateral Training, – SMR (Foam Rolling), – Mobility Exercises.
• The issue with these techniques are that they only focus at the tissue level with no neural considerations.
• We must train the brain! (Recruitment)
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The Common Perpetrator
Upper/Lower Cross Syndromes(Janda’s Approach)
•Resulting in:– Pelvic (Hip) Tilt– Scapular (Shoulder Blade) Instability– Shoulder Impingement– Core Instability
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Upper/Lower Cross
• Characterized by alternating sides of weakness (inhibition) and overuse (facilitation) in the upper body and lower body.
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A Snapshot of Upper/Lower Cross
Strengthen
Strengthen
Stretch
Stretch
• Stretch the pectoral muscles
• Stretch the upper back muscles
• Strengthen the middle back
• Strengthen the rear shoulder muscles
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A Snapshot of Upper/Lower Cross
Strengthen
Strengthen
Stretch
Stretch
• Strengthen the gluteal muscles
• Strengthen the abdominal muscles
• Strengthen the hamstrings
• Stretch the hip flexor muscles
• Stretch the quadriceps muscles (front of the thigh
• Stretch the calf muscles
• Stretch the low back muscles
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Creating a Corrective Exercise Plan:
• Assess
• Plan
• Implement
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Assess
• The cornerstone of a quality service/program.
• Define specific weaknesses/limitations and using this information in program design considerations.
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Plan
• Defining Needs Systematic Approach
Systematic Approach1.Mobility Training
2.Stability/Motor Control Training3.Strength Training
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Plan
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Personal Training ServicesPackage Member Non-MemberPT Starter** $50 N/A
(Fitness Assessment, Nutrition Consultation, 1 PT Session)
PT Starter Plus** $90 N/A
(Fitness Assessment, Nutrition Consultation, RMR, 1 PT Session)
10 PT Sessions $200*
5 PT Sessions $110*
Buddy Training** $135(10) $72(5)
(2 Individuals + 1 Trainer) (Price is per person)
Group Training 1-HR**
$100(10) $55(5)
Group Training 30-Min**
$59(10) $30(5)
(3-6 People + 1 Trainer) (Price is per person)
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Practical PortionCourt #6
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