If you are a runner, particularly one that trains for long-distance this is a very interesting read for you. Cyclists as well.
Supplementation of Magnesium 500mg/day for 7 days prior to a 10k mostly downhill event reduced muscle soreness. Most of us could use additional Magnesium as getting enough from our diets usually doesn’t cut it.
Corrective Exercise is a term used to describe a systematic process wherein we identify muscular dysfunctions either around a joint or affecting a joint through what we call ” malalignments”. This is the result of specific muscle imbalances that are identified through assessments like the “Overhead Squat” described in an earlier blog.
The Corrective Exercise Continuum. courtesy of NASM (National Academy of Sports Medicine)
The Corrective Exercise Continuum
This process requires the knowledge and then the application of an integrated assessment process.
1.) Identify the Problem(Integrated Assessment)
2.) Solve the Problem (Program Design)
3.) Implement the Solution (Exercise Technique)
The Process involves 4 steps.
Muscle Inhibitory Techniques
Lengthening Techniques
Activation Techniques
Integration Techniques
Before implementing the Corrective Exercise Continuum, an integrated assessment procedure needs to be done to determine dysfunctions and then the design of the CE (Corrective Exercise) program. This integrated assessment will help in determining which tissues need to be activated and strengthened through the use of the CE process.
This integrated approach allows me to develop safe programs that consider the functional capacity and unique situations for every person. Contact me
So many of us work at a desk for 5-7 hours per day during the workweek. This creates over time Postural Imbalances or Distortions that can lead to muscle pain and tightness. Over 60% of us deal with low back pain on a daily basis due to these types of positions. This prolonged postural position can also lead to knee pain, particularly in the front of the knee joint.
Your gluteals are in a stretched position.(weakness)Your Hamstrings and calve muscles are in a tightened (shortened) position (overactive)
This is where corrective exercise can lead to improving postural control and increased core strength. The corrective exercises involve stretching the tight muscle groups and strengthening the lengthened muscle groups. A program will be designed based on Postural Assessments which are both static (no motion) as well as dynamic (using motion) like a modified squat. This is all about strengthening core musculature and is the initial phase of an overall strengthening program.
The Overhead Squat (OHS) is a primary assessment tool used by NASM Certified Professionals. It is designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control. There is ample evidence in the scientific literature to support the use of traditional movement assessments. Because it is a multi-planer (2 planes of motion) exercise and multijoint, the professional trainer can observe certain movement patterns that indicate areas of movement impairment and muscular imbalances. These may be the result of alterations in available joint motion, muscle activation, and overall neuromuscular control that can point to elevated injury risks (both in and out of the fitness environment.
Some individuals may not be able to perform this exercise. For them, we can regress and have them perform other assessment exercises to determine their dynamic postural imbalances.
