Posts Tagged ‘corrective exercise’

Corrective Exercise A-P Cat and Dog Rewind

Friday, October 4th, 2019

In one of our past newsletters where we talked about myofascial mobility with rhythm, timing and amplitude, we revisited the Anterior Posterior Cat and Dog as one of the examples of applying those principles.

In this exercise, we take the A-P Cat and Dog and progress it into a surprisingly challenging core exercise. We call it the A-P Cat and Dog Rewind.

You’ll see as the clients center of mass moves forward with the change and limits of base of support, the core has to switch on in a very novel way.

The beauty of this is that the response is reflexive with no feedforward response necessary by the client or patient.

This helps us move beyond the bracing and “keep your core tight” cues that are not part of our long term goals and authentic movement.

Try it, feel it and let us know what you think.

Corrective Exercise Wall Glute Bridge

Thursday, August 8th, 2019

This version of the glute bridge is a great corrective exercise for teaching the body the sequencing and synchronization from the ankle to the lumbar spine that is associated with triple flexion and squatting.

It will certainly challenge dorsi flexion in a pseudo closed chain environment as the knee moves over the toes. There is feedback from the wall and load placed into the wall, but no vertical forces acting on the joint.

The body gets comfortable with relative lumbar flexion in an unload position because it has to go through that motion to get the buttocks of the floor. The beauty is both the novelty and very limited load placed on the spine. So even those with lower back pain will find this a helpful exercise as it reduces the threat.

Additionally, it helps create some separation and distraction of the tissue at the thoraco-lumbar junction. The upper part of the body is fixed on the floor as the lower part moves away, creating the distraction.

Put it to good use and tell us how you did!

Corrective Exercise-Half Frog

Thursday, July 11th, 2019

This simple exercise can be quite challenging for those with a history of lower back pain, as well as the deconditioned client. The ability to disassociate the hip motion from the movement of the lower back and pelvis can be very helpful in removing stress from the lower back.

This “Level B” exercise from the PFMS is both a corrective and assessment opportunity. You will be able to see, and the client will be able to feel any control and/or range of motion differences between the two sides.

The Half Frog is also an exercise, that as a Level B allows for more intrinsic focus of attention for motor learning purposes. The client is able to concentrate on what muscles are engaging and the sensory feedback of those contractions.

Corrective Exercise-Prone Single Arm Lifts

Friday, June 14th, 2019

This corrective exercise for the shoulder and thoracic spine is significantly more challenging then it appears. A great exercise to cue the thoracic spine and scapula to better “set” their anchor points for more controlled and stable motion of the shoulder.

Three different lift angles suggested to vary the position of the gleno-humeral joint and rotation of the scapula.

Myofascial Mobility with Rhythm, Timing and Amplitude

Friday, May 10th, 2019

This video is one of the most effective underlying principles that we use to help people improve their mobility, especially when over-protective or hyper vigilant due to pain.

Using strategic movement focused on rhythm and timing with a controlled amplitude can have a profound influence on myofascial mobility.

This is not a substitute for or superior to other forms of addressing ROM and/or mobility. It is an approach to call upon, early in your intervention that may open some other opportunities for you.

This is a classic example of our “ask don’t tell” approach within the PFMS.

If nothing else, enjoy the struggle I have multiple times in this video with getting the word “expiration” to come out of my mouth 🙂

Corrective Exercise Wall Sit

Wednesday, January 9th, 2019

This exercise is most associated with frying the quads for skiing and boot camps. But it can be a powerful corrective exercise for those with lower back pain. In this video, we provide 3 variations that each offer their own unique benefits and challenges to the body.

Corrective Exercise Static Squat for Posture

Tuesday, October 9th, 2018

This is not your ordinary squat. This version of the squat has a greater focus on spinal stability than targeting the lower body. Although it does build isometric strength into the legs, it serves to facilitate activity and proprioception of the spinal erectors and paraspinals with the body vertical.

Don’t confuse this with the almighty weighted squat. The vertical shin position in this corrective squat has nothing to do with the wives tale of the knee not going over the toes. It has to do with the position of the pelvis and its relationship to spinal alignment.

Not only does this exercise facilitate a lot of muscular activity, but it can feel great on the lower back to many people as well.

Pain-Free Movement Specialist Sampler

Thursday, September 13th, 2018

Here’s a little taste of just some of the great content in the PFMS curriculum.

You can register HERE

Corrective Exercise Abductor Presses

Friday, September 7th, 2018

An unexpectedly powerful corrective exercise that has an immediate influence on the hip joints, sacroiliac area and lumbar spine. The use of the non-elastic strap creates a distinctly different result then when using tubing and allowing the hips to abduct during the exercise.

You will most often find this exercise in our Sub Routine 1 as a Level A exercise in the PFMS curriculum.

Corrective Exercise Ankle Squeezes Prone

Thursday, August 16th, 2018

The Ankle Squeeze Prone is definitely one of our “go to” Level A exercises when it comes to addressing the posterior hip with the chronic pain client.

Proprioceptively, it can highlight left to right imbalances. Depending on the intention, this exercise is great for facilitating the posterior hip musculature or down regulating tone to those same muscles.

It’s also great for disassociating the lumbar musculature from the glutes/posterior hip by assisting in timing of the onset of contractions.

You will find this a great tool in your tool box for clients of all levels. The benefits to the chronic pain client is one of bio-psycho-social characteristics. But aren’t they all?

Leave your thoughts below on what you or your clients feel.