Corrective Exercise Chart

Movement Observation/Posture

Tight Muscles

Weak Muscles

Possible Indicators

Dynamic Flexibility

Motor Control Exercises

Strength Training

Static Stretching

Self Myofascial Release

Hip Tightness Difficulty Internally Or Externally Rotating Hips

Low Back Extensors

Glutues Maximus

Squats

Kneeling Hip Flexor Stretches

Foam Roller Stretch(Iliopsoas)

Glutues Medius

Quadraped Hip Mobility (Fire Hydrants)

Scorpions

Hamstrings

Mini Band Monster Walks

Bulgarian Squats

Illiotibial Band

Glutues Minimus

Difficulty internally or externally rotating hips during step ups Forward leaning posture Increased forward lean when squatting, heels coming off ground Tightness in Tightness in hamstrings, low back, hip flexors Rotational movement of the knee when peforming a single leg mini squat (20 degrees) Shifting of trunk when performing a single leg minisquat (20 degrees) Knees caving in caving  in when squatting Foot (lead leg) turning in with forward reaches Trail leg caving in (moving towards mid-line) when performing forward reaches Instability when Instability when performing forward reaches or lunges Instability when Instability when performing stepup’s to single leg stabilization Foot turning inward during gait cycle Flat feet with feet with abnormal wear on shoes or calluses on feet

90/90 Seated Hip Flexor Stretches

Foam Roller Stretch(IT Band)

Lateral Step w/Forearm to Foot Stretch

Foam Roller Stretch(Low Back)

Hip Flexors  Adductors Piriformis Psoas

Shaping Concepts ©2007

Hurdle Exercise

Box Step Up’s

Squat To Stand

Elevated Step Single Leg Squats

Over/Under Drills

SB Hip Bridges

Reverse Lunge with Twist

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

Cable Pull Throughs Lunge (static, dynamic, walking, 6” box)

Lying Tensor Fascia Latae Stretch

Glute/Ham Raise 1 Leg Romanian Deadlifts

Bulgarian Hip Flexor Stretches Seated Groin Stretch Standing  Adductor Stretch Standing Hamstring Stretch (foot raised)

Foam Roller Stretch(Hamstrings) Foam Roller Stretch(Calves)

Movement Observation/Posture

Tight Muscles

Weak Muscles

Possible Indicators

Dynamic Flexibility

Motor Control Exercises

Strength Training

Static Stretching

Self Myofascial Release

Hips Pushed Forward Posterior Pelvic Tilt

Hamstrings

Quadriceps

Walking Toe Touches

Scorpions

Squats

90/90 Stretches for Glutes

Foam Roller Stretch(Hamstrings)

Glutes

Iliopsoas

 “Belt Buckle Up” from standing position

Mini Band Monster Walks

Bulgarian Squats Standing Hamstring Stretch(foot raised)

Foam Roller Stretch(Glutes)

Squat to Stand Lower Abdominals

Lumbar Erectors

Leaning back  when walking History of hamstring pulls

Box Step Up’s Walking Lunge w/Overhead Reach

Elevated Step Single Leg Squats SB Hip Bridges

Drop Squat Hips pushed way forward from a standing position Significant tightness in low back and hamstrings

Walking Reaches Walking Knee to Chest Stretch Lateral Lunge

Single Leg Cone Reaches

Lunge (static, dynamic, walking, 6”box)

Reverse Scorpions

Glute/Ham Raise

Elevated Step Single Leg Reaches

1 Leg Romanian Deadlifts

Floor Bridges

Deadlifts

Quadraped Hyperextensions Bodyweight Squats(90degrees) Split Squats Bulgarian Squats Box Step Up’s w/Single Leg Stabilization Box Step Up’s w/Internal Rotation Band Glute/Ham Kickbacks Pelvic Tilts Facing Wall Squats MB Forward Reaches Box Step Up’s Box Step Up’s w/Ext. Rotation Shaping Concepts ©2007

Cable Pull Throughs

Kneeling  Abdominal Stretch w/Reach

Foam Roller Stretch(Low Back)

Movement Observation/Posture Hips Pushed Back  Anterior Pelvic Tilt

Tight Muscles

Weak Muscles

Possible Indicators

Dynamic Flexibility

Motor Control Exercises

Strength Training

Static Stretching

Self Myofascial Release

Lumbar Erectors

Gluteus Maximus

Short depth on depth on squat

Walking toe touches

Scorpions

Squats

Kneeling Hip Flexor Stretches

Foam Roller Stretch (Psoas)

Hamstrings

Glutues Medius Squat to Stand

Mini Band Monster Walks

Bulgarian Squats

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

90/90 Seated Hip Flexor Stretches

Foam Roller Stretch (Hip Flexors)

Lateral Step w/Foreman to Foot Stretch

Foam Roller Stretch (Quadriceps)

Increased forward lean when squatting, heels coming off ground

Drop Squat

Hip Flexors  Adductors

Glutues Minimus Transverse  Abdominis

Box Step Up’s Walking Lunge w/Overhead Reach

Quadriceps

Doorway test with heels and head against door, look for significant gap between low back and doorway. doorway. Enough room to stick your entire arm through with minimal resistance. Low back sags when attempting to do planks  Appearance of a “sway back ” when standing

Walking Reaches Walking Knee to Chest Stretch

Elevated Step Single Leg Reaches

Lunge (static, dynamic, walking,6” box)

Floor Bridges

Glute/Ham Raise

SB Hip Bridges

1 Leg Romanian Deadlifts

Lateral Lunge Single Leg Cone Reaches Bodyweight Squats (90 degree)

Deadlifts

Standing Hamstring Stretch (foot raised) Prone Butterfly Stretch Supine V Legs Split against Wall Stretch Bulgarian Hip Flexor Stretches

Split Squats Bulgarian Squats Box Step Up’s with Single Leg Stabilization

Seated Groin Stretch Standing  Adductor Stretch SB Psoas Stretch

Box Step Up’s with Internal Rotation Band Glute/Ham Kickbacks Pelvic Tilts Facing Wall Squats Quadraped (Birddog’s) Hyperextensions 2x4 Squats MB Forward Reaches Box Step Up’s

Shaping Concepts ©2007

Cable Pull Throughs

Reverse Scorpions Internal Obliques

Psoas

Elevated Step Single Leg Squats

Sumo Adductor Stretch

Foam Roller Stretch (Hamstrings) Foam Roller Stretch (Lumbar Erectors) Foam Roller Stretch (Adductors)

Movement Observation/Posture

Tight Muscles

Weak Muscles

Possible Indicators

Dynamic Flexibility

Feet Turning Out Knees Turning Out External Rotation At Femur

Soleus

Gluteus Maximus

Walking Toe Touches

Piriformis

Gluteus Medius

Feet turning out when out when squatting or reaching

Biceps Femoris

Squat to Stand

 Adductors Knees turning out when out when squatting

Walking Lunge w/Overhead Reach

Poor single leg balance

Drop Squat Walking Reaches

Leaning forward when forward when walking Falling forward when squatting (back bending over)

Shaping Concepts ©2007

Walking Knee to Chest Stretch Lateral Lunge

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

Strength Training

Static Stretching

Self Myofascial Release

Squats

Standing Hamstring Stretch (foot raised)

Foam Roller Stretch (Hamstrings)

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

Standing Calve Stretch

Foam Roller Stretch(Iliotibial Band) Foam Roller Stretch (Piriformis) Foam Roller Stretch (Calves)

Movement Observation/Posture

Tight Muscles

Weak Muscles

Possible Indicators

Dynamic Flexibility

Motor Control Exercises

Strength Training

Static Stretching

Self Myofascial Release

Shoulders Rounded Forward Protracted Shoulder Girdle

Pectoralis Major

Mid Traps

Back Bridging

Cuff Complex

Rear Delt Cable Pulls

Doorway Chest Stretch

Pectoralis Minor

Rhomboids

Shoulders rounded forward

Foam Roller Stretch (pectoralis major & minor)

Seated Rows

Pectoralis Stretch on Stability Ball

 Anterior Delts

Rear Deltoids

Serratus Anterior Latissimus Dorsi

Band Pull Aparts

Shoulder pain and discomfort when raising and rotating shoulder girdle in multi planar motions.

Prone Straight Arm Rotation

Bent Over Barbell Rows

Scapular Push Ups  Y’s and T’s on Stability Ball

Classic poor posture with posture with  “slouching over” appearance

Foam Roller Stretch (latissium dorsi) Foam Roller Stretch (serratus anterior)

Single Arm Dumbbell Rows Pull Up’s

Reverse Flys Prone Cobras

Barbell Upright Rows Barbell High Pulls Dumbbell Bent Over Rear Delt Rows Cable Reverse Flys

Movement Observation/Posture

Tight Muscles

Weak Muscles

Possible Indicators

Dynamic Flexibility

Motor Control Exercises

Strength Training

Static Stretching

Self Myofascial Release

 Arms Rotated Inward With Palms Facing Back When Standing Internal Humeral Rotation

Pectoralis Major

Mid Traps

Back Bridging

Cuff Complex

Rear Delt Cable Pulls

Doorway Chest Stretch

Foam Roller Stretch (pec major/minor)

Pectoralis Minor

Rhomboids

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

Seated Rows

Pec Stretch on Stability Ball

Foam Roller Stretch (lats)

 Anterior Delts

Rear Delts

Band Pull Aparts Prone Straight Arm Rotation

Serratus Anterior Lats

Inability to lay flat on your back and raise arms over head until flat on floor

Bent Over Barbell Rows

Scapular Push Ups  Y’s and T’s on Stability Ball

Single Arm Dumbbell Rows Pull Up’s

Reverse Flys History of overuse from overuse from sports activity (ex. baseball)

Prone Cobras

Barbell Upright Rows Barbell High Pulls Dumbbell Bent Over Rear Delt Rows Cable Reverse Flys

Shaping Concepts ©2007

Foam Roller Stretch (serratus anterior)

Shaping Concepts ©2007