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Compensation: Feet Turn Out
What are the Probable Overactive Muscles?
- Soleus
- Lateral Gastrocnemius
- Biceps Femoris (short head)
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Compensation: Feet Turn Out
What are the Probable Underactive Muscles?
- Medial Gastrocnemius
- Medial Hamstring Complex
- Gracilis
- Sartorius
- Popliteus
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Compensation: Feet Turn Out
Sample SMR and Static Stretch Technique?
- SMR: Gastrocnemius/soleus
- SMR: Biceps femoris (short-head)
- Static gastrocnemius stretch
- Static supine biceps femoris stretch
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Compensation: Feet Turn Out
Sample Strengthening Exercise(s)?
Single-leg balance reach
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Compensation: Knees Move Inward
What are the Probable Overactive Muscles?
- Adductor Complex
- Biceps femoris (short head)
- TFL
- Vastus lateralis
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Compensation: Knees Move Inward
What are the Probable Underactive Muscles?
- Gluteus medias/maximus
- Vastus Medialis Oblique (VMO)
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Compensation: Knees Move Inward
Sample SMR and Static Stretch Technique?
- SMR: Adductors
- SMR: TFL/IT Band
- Static supine biceps femoris stretch
- Static standing TFL stretch
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Compensation: Knees Move Inward
Sample Strengthening Exercise(s)?
Tube Walking: side to side
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Compensation: Excessive forward lean
What are the Probable Overactive Muscles?
- Soleus
- Gastrocnemius
- Hip flexor complex (TFL, rectus femoris, psoas)
- Abdominal complex (rectus abdominus, external obliques)
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Compensation: Excessive forward lean
What are the Probable Underactive Muscles?
- Anterior Tibialis
- Gluteus Maximus
- Erector Spinae
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Compensation: Excessive forward lean
Sample SMR and Static Stretch Technique?
- SMR: Gastrocnemius/soleus
- SMR: Quadriceps
- Static gastrocnemius stretch
- Static kneeling hip flexor stretch
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Compensation: Excessive forward lean
Sample Strengthening Exercise(s)?
- Quadruped arm/opposite leg raise
- Ball wall squats
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Compensation: Low back arches
What are the Probable Overactive Muscles?
- Hip flexor complex (TFL, rectus femoris, psoas)
- Erector Spinae
- Latissimus Dorsi
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Compensation: Low back arches
What are the Probable Underactive Muscles?
- Gluteus Complex
- Hamstring Complex
- Intrinsic Core Stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique, pelvic-floor muscles)
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Compensation: Low back arches
Sample SMR and Static Stretch Technique?
- SMR: Quadriceps
- SMR: Latissimus Dorsi
- Static kneeling hip flexor stretch
- Static latissimus dorsi ball stretch
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Compensation: Low back arches
Sample Strengthening Exercise(s)?
- Quadruped arm/opposite leg raise
- Ball wall squats
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Compensation: Arms fall forward
What are the Probable Overactive Muscles?
- Latissimus Dorsi
- Teres Major
- Pectoralis major/minor
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Compensation: Arms fall forward
What are the Probable Underactive Muscles?
- Mid/lower trapezius
- Rhomboids
- Rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis)
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Compensation: Arms fall forward
Sample SMR and Static Stretch Technique?
- SMR: Thoracic Spine
- SMR: Latissimus Dorsi
- Static Latissimus dorsi ball stretch
- Static pectoral wall stretch
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Compensation: Arms fall forward
Sample Strengthening Exercise(s)?
Squat to row
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Compensation: Shoulders Elevate (pushing/pulling assessment)
What are the Probable Overactive Muscles?
- Upper trapezius
- Sternocleidmastoid
- Levator Scapulae
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Compensation: Shoulders Elevate (pushing/pulling assessment)
What are the Probable Underactive Muscles?
Mid/lower trapezius
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Compensation: Shoulders Elevate (pushing/pulling assessment)
Sample SMR and Static Stretch Technique?
- SMR: Upper trapezius (Thera Cane)
- Static stretch upper trapezius/scalene stretch
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Compensation: Shoulders Elevate (pushing/pulling assessment)
Sample Strengthening Exercise(s)?
Ball cobra
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Compensation: Head protrudes forward (pushing/pulling assessment)
What are the Probable Overactive Muscles?
- Upper trapezius
- Sternocleidmastoid
- Levator Scapulae
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Compensation: Head protrudes forward (pushing/pulling assessment)
What are the Probable Underactive Muscles?
Deep cervical flexors
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Compensation: Head protrudes forward (pushing/pulling assessment)
Sample SMR and Static Stretch Technique?
- SMR: Upper trapezius (Thera Cane)
- Static stretch upper trapezius/scalene stretch
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Compensation: Head protrudes forward (pushing/pulling assessment)
Sample Strengthening Exercise(s)?
Chin tuck (keep head in neutral position during all exercises)
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