Corrective Exercise

As a fitness professional and certified Charleston personal trainer I prescribe corrective exercise to almost everyone I work with. This may come as a surprise to some people who mistakenly perceive "corrective exercise" to mean the same thing as physical therapy.

Sure, corrective exercises are used in physical therapy but they're also used to fix common muscle imbalances. I would venture to say that 95% of the individuals who walk through my front door have some area of muscle imbalance(s) that need addressed.

Even the most fit individuals and athletes will commonly have imbalances. While not as noticeable to the naked eye, a coach who knows what to look for can spot the problems. Left unresolved all imbalances will eventually decrease performance and increase the risk for injury.

For the average individual who just sits too much at their job we'll almost always see some degree of "lower-crossed syndrome." This is where the low back, hamstrings, and hip flexors get overly tight, while the glutes, transverse abdominus and other core muscles become weak and inhibited.

A similiar imbalance can be found with the upper back called "upper crossed syndrome" which is caused by sitting too much, poor posture, and a lack of strength training on the upper back musculature.

In essence when you sit in crunched up position for most of the day, over time your body conforms to that struture.

Rounded shoulders, headaches, poor posture, a sore low back, the list goes on. These are all symptoms of muscle imbalances that can be corrected with exercises and stretches.

While these are just a couple of examples, there are numerous muscle imbalances.

Listed below are the corrective exercise charts used by our Charleston personal trainers at Shaping Concepts to identify muscle imbalances and prescribe the appropriate exercises and stretches to fix it.

Hip Tightness

Difficulty internally or externally rotating hips

Muscle Groups Involved:

Hip Abductors: Tensor Facsia Latae, Gluteus Minimus, Glutues Medius

Hip External Rotators: Glutues Maximus, Piriformis,

External rotators of the hip control deceleration of internal rotation of the femur during the heel strike of the gait cycle.

Muscle Imbalances:

Tight: low back, hamstrings, illiotibial band, hip flexors, adductors, piriformis, psoas

Weak: Gluteus maximus, gluteus medius, gluteus minimus

Possible Indicators:

- Difficulty internally or externally rotating hips during step ups

- Forward leaning posture

- Increased forward lean when squatting, heels coming off ground

- Tightness in hamstrings, low back, hip flexors, etc

- Rotational movement of the knee when performing a single leg mini-squat (20 degrees)

- Shifting of trunk when performing a single leg mini-squat (20 degrees)

- Knees caving in when squatting

- Foot (lead leg) turning in when performing forward reaches

- Trail leg caving in (moving towards mid-line) when performing forward reaches

- Instability when performing forward reaches or lunges

- Instability when performing step up’s to single leg stabilization

- Foot turning inward during gait cycle

- Flat foot or lack of arch showing abnormal wear on shoes or calluses on feet

Protocol For Correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Quadraped Hip Mobility (Fire Hydrants)
Over/Under Drills
Hurdle Exercises
Reverse Lunge w/ Twist
Squat to Stand

Motor Control Exercises:

Scorpions Mini Band Side Steps
Mini Band Monster Walks
Elevated Step Single Leg Reaches
Elevated Step Single Leg Squats
Floor Bridges
SB Hip Bridges
Quadraped (Birddog’s)
Single Leg Cone Reaches
Reverse Hyperextensions
Bodyweight Squats (90 degree)
2x4 Squats
Split Squats
MB Forward Reaches
Bulgarian Squats
Box Step Up’s
Box Step Up’s w/ Single Leg Stabilization
Box Step Up’s w/ External Rotation
Box Step Up’s w/ Internal Rotation
Single Leg Squat variations

Strength Training Exercises
Squats
Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats
Glute/Ham Raise
Box Step Up’s
1 Leg Romanian Deadlifts
Cable Pull Throughs

Static Stretching:

Kneeling Hip Flexor Stretches
Bulgarian Hip Flexor Stretches
90/90 Seated Hip Flexor Stretches
Seated Groin Stretch
Lateral Step w/ Forearm to Foot Stretch
Standing Adductor Stretch
Lying Tensor Fascia Latae Stretch
Standing Hamstring Stretch (foot raised)

Self Myofascial Release:

Foam Roller Stretch (Iliopsoas)
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (IT Band)
Foam Roller Stretch (Calves)
Foam Roller Stretch (Low Back)

Posterior Pelvic Tilt

Hips pushed forward resembling a "flat back."

Muscle Imbalances:

Tight: hamstrings, glutes, lower abdominals

Weak: quadriceps, illiopsoas, lumbar erectors

Possible Indicators:

- “belt buckle up” from standing position (you could read everything perfectly)

- leaning back when walking

- history of repetitive hamstring pulls

- hips pushed way forward from a standing position

- clients complains of significant tightness in low back

Protocol For Correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Walking Toe Touches
Walking Reaches
Squat to Stand Walking Knee To Chest Stretch
Walking Lunge w/ Overhead Reach
Lateral Lunge
Drop Squat

Motor Control Exercises:

Scorpions
Reverse Scorpions
Mini Band Monster Walks
Elevated Step Single Leg Reaches
Elevated Step Single Leg Squats
Floor Bridges
SB Hip Bridges
Quadraped (Birddog’s)
Single Leg Cone Reaches
Hyperextensions
Bodyweight Squats (90 degree)
2x4 Squats
Split Squats
MB Forward Reaches
Bulgarian Squats
Box Step Up’s
Box Step Up’s w/ Single Leg Stabilization
Box Step Up’s w/ External Rotation
Box Step Up’s w/ Internal Rotation
Single Leg Squat variations
Band Glute/Ham Kickbacks
Mini Band Side Steps
Pelvic Tilts
Pelvic Figure Eights On SB
Facing Wall Squats
Supine Vertical Leg Raises

Strength Training Exercises
Squats
Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats
Glute/Ham Raise
Box Step Up’s
1 Leg Romanian Deadlifts
Cable Pull Throughs
Deadlifts

Static Stretching:

90/90 Stretches for Glutes
Standing Hamstring Stretch (foot raised)
Kneeling Abdominal Stretch w/ Reach

Self Myofascial Release:
Foam Roller Stretch (Psoas)
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (Glutes)

Anterior Pelvic Tilt

Hips pushed back resembling a "sway back."

Muscle Imbalances:

Tight: lumbar erectors, hamstrings, hip flexors, adductors, quadriceps, psoas

Weak: Gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal obliques

Possible Indicators:

- Short depth on squat

- Gap between low back and floor when lying on their back (rounded arch)

- Increased forward lean when squatting, heels coming off ground

- Doorway test with heels and head against door, look for significant gap between low back and doorway. Enough room to stick your entire arm through without touching.

- Low back sags when attempting to do planks

- Appearance of a “sway back” when standing

Protocol For Correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Walking Toe Touches
Walking Reaches
Squat to Stand Walking Knee To Chest Stretch
Walking Lunge w/ Overhead Reach
Lateral Lunge
Drop Squat

Motor Control Exercises:

Scorpions Reverse Scorpions
Mini Band Monster Walks
Elevated Step Single Leg Reaches
Elevated Step Single Leg Squats
Floor Bridges
SB Hip Bridges
Quadraped (Birddog’s)
Single Leg Cone Reaches
Hyperextensions
Bodyweight Squats (90 degree)
2x4 Squats
Split Squats
MB Forward Reaches
Bulgarian Squats
Box Step Up’s
Box Step Up’s w/ Single Leg Stabilization
Box Step Up’s w/ External Rotation
Box Step Up’s w/ Internal Rotation
Single Leg Squat variations
Band Glute/Ham Kickbacks
Mini Band Side Steps
Pelvic Tilts
Pelvic Figure Eights On SB
Facing Wall Squats
Supine Vertical Leg Raises

Strength Training Exercise:
Squats
Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats
Glute/Ham Raise
Box Step Up’s
1 Leg Romanian Deadlifts
Cable Pull Throughs Deadlifts

Static Stretching:

Kneeling Hip Flexor Stretch
Bulgarian Hip Flexor Stretch
90/90 Seated Hip Flexor Stretch
Seated Groin Stretch
Lateral Step w/ Forearm to Foot Stretch
Standing Adductor Stretch
Standing Hamstring Stretch (foot raised)
SB Psoas Stretch
Prone Butterfly Stretch
Sumo Adductor Stretch
Supine V Legs Split Against Wall Stretch

Self Myofascial Release:
Foam Roller Stretch (Psoas)
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (Hip Flexors)
Foam Roller Stretch (Lumbar Erectors)
Foam Roller Stretch (Quadriceps)
Foam Roller Stretch (Adductors)

Internal Rotation At Femur

Feet turning in or "knock knees."

Muscle Imbalances:

Tight: lumbar erectors, hamstrings, hip flexors, illiotibial band, adductors, quadriceps, psoas

Weak: gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal obliques

Possible Indicators:

- Feet turning in during gait

- Shoes showing excessive wear on inside area of the sole

- Calluses developing right underneath the big toe.

- History of knee pain (patella femoral syndrome, illiotibial band syndrome) “runner’s knee”

- Toes pointed in on lead foot with lateral lunges

- Tightness or pain in the hips when stretching

- Foot on lead leg turning in when doing forward reaches, trail leg drops inward towards midline of the body.

- Look for “flat feet” with a lack of an arch being a primary culprit to patella femoral syndrome. If found refer to a foot specialist for assistance with arch supports.

Protocol for correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Walking Toe Touches
Walking Reaches
Squat to Stand
Walking Knee To Chest Stretch
Walking Lunge w/ Overhead Reach
Lateral Lunge
Drop Squat

Motor Control Exercises:

Strength Training Exercises:
Squats Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats
Glute/Ham Raise
Box Step Up’s
1 Leg Romanian Deadlifts
Cable Pull Throughs
Deadlifts

Static Stretching:

Kneeling Hip Flexor Stretches
Bulgarian Hip Flexor Stretches
90/90 Seated Hip Flexor Stretches
Seated Groin Stretch
Lateral Step w/ Forearm to Foot Stretch
Standing Adductor Stretch
Standing Hamstring Stretch (foot raised)
SB Psoas Stretch
Prone Butterfly Stretch
Sumo Adductor Stretch
Supine V Legs Split Against Wall Stretch

External Rotation At Femur

Feet turning out, knees turning out.

Muscle Imbalances:

Tight: soleus, piriformis, biceps femoris

Weak: gluteus maximus, gluteus medius, adductors

Possible Indicators:

- Feet turning out when squatting or reaching

- Knees turning out when squatting

- Poor single leg balance

- Leaning forward when walking

- Falling forward when squatting (back bending over)

Protocol For Correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Walking Toe Touches Walking Reaches
Squat to Stand Walking Knee To Chest Stretch
Walking Lunge w/ Overhead Reach Lateral Lunge
Drop Squat

Motor Control Exercises:

Scorpions Reverse Scorpions
Mini Band Monster Walks Elevated Step Single Leg Reaches
Elevated Step Single Leg Squats Floor Bridges
SB Hip Bridges Quadraped (Birddog’s)
Single Leg Cone Reaches Hyperextensions
Bodyweight Squats (90 degree) 2x4 Squats
Split Squats MB Forward Reaches
Bulgarian Squats Box Step Up’s
Box Step Up’s w/ Single Leg Stabilization
Box Step Up’s w/ External Rotation
Box Step Up’s w/ Internal Rotation
Single Leg Squat variations
Single Leg Balancing Balance w/ Reach
Single Leg Squat Cable Adduction
Band Internal Rotation (at toes)
Squats w/ Soft Ball between Knees (squeeze)
Stability Ball Adductor Squeeze w/ Hip Bridge
Lying Soft Ball Squeeze w/ Hip Bridge

Strength Training Exercises:
Squats Lunge (static, dynamic, walking, 6” box)
Bulgarian Squats Glute/Ham Raise
Box Step Up’s 1 Leg Romanian Deadlifts
Cable Pull Throughs Deadlifts

Static Stretching:

Standing Hamstring Stretch (foot raised)

Self Myofascial Release:
Foam Roller Stretch (Hamstrings)
Foam Roller Stretch (Piriformis)
Foam Roller Stretch (Illiotibial Band)

Protracted Shoulder Girdle

Shoulders rounded forward, head forward tilt, classic poor posture

Muscle Imbalances:

Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats

Weak: mid traps, rhomboids, rear delts

Possible Indicators:

- Shoulders rounded forward
- Shoulder pain and injury history to the shoulder girdle
- Inability to lay flat on your back and raise arms over head until flat on floor

Protocol For Correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Motor Control Exercises:
Cuff Complex Y’s and T’s on Stability Ball
Band Pull Aparts Reverse Flys
Prone Straight Arm Rotation Prone Cobras
Scapular Push Ups

Strength Training Exercises:

Rear Delt Cable Pulls
Seated Rows
Bent Over Barbell Rows
Single Arm Dumbbell Rows
Pull-Up's
Barbell Upright Rows
Barbell High Pulls
Dumbbell Bent Over Rear Delt Rows
Cable Reverse Flys

Static Stretching:
Doorway Chest Stretch
Pec Stretch on Stability Ball

Self Myofascial Release:
Foam Roller Stretch (pec major/minor)
Foam Roller Stretch (serratus anterior)
Foam Roller Stretch (lats)

Anterior Head Carriage

Neck and head extended forward

Muscle Imbalances:

Tight: sternocleidomastoid, upper traps, levator scapulae

Weak: middle traps, long cervical extensors

Possible Indicators:

- Neck and head extended forward
- Very tight in neck and traps
- Inability to rotate head side to side with significant range of motion

Protocol For Correction:

1. Corrective Exercises

2. Static Flexibilty

Corrective Exercises:
Static Wall Lean
Neck Rotations

Static Stretching:
Neck Flexion (ear to shoulder)
Levator Scapulae Stretch (chin to chest)

Internal Rotation At Humerus

Palms facing back, arms rotated in, shoulders rounded forward

Muscle Imbalances:

Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats

Weak: mid traps, rhomboids, rear delts

Possible Indicators:

- Shoulders rounded forward with hands turned in, palms facing rear body.

Protocol For Correction:

1. Dynamic Flexibility Exercises

2. Motor Control Exercises

3. Strength Training Exercises

4. Static Flexibilty/Self Myofascial Release

Dynamic Flexibility Exercises:

Motor Control Exercises:
Cuff Complex Y’s and T’s on Stability Ball
Band Pull Aparts Reverse Flys
Prone Straight Arm Rotation Prone Cobras
Scapular Push Ups

Strength Training Exercises:

Rear Delt Cable Pulls
Seated Rows
Bent Over Barbell Rows
Single Arm Dumbbell Rows
Pull-Up's
Barbell Upright Rows
Barbell High Pulls
Dumbbell Bent Over Rear Delt Rows
Cable Reverse Flys

Static Stretching:
Doorway Chest Stretch
Pec Stretch on Stability Ball

Self Myofascial Release:
Foam Roller Stretch (pec major/minor)
Foam Roller Stretch (serratus anterior)
Foam Roller Stretch (lats)

Shane Doll is a certified Charleston personal trainer, fitness expert, speaker, author, and founder of Shaping Concepts Personal Training Studios. Learn more how you can receive a FREE no-obligations trial of his Charleston Personal Training Programs and experience the Shaping Concepts difference for yourself.

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Corrective Exercise