Compensations, Muscle Imbalances, and Corrective Strategies

Question 1

What happens when feet turn out?

Answer 1

Probable Overactive (tight) Muscles

• Soleus
• Lateral gastrocnemius
• Biceps femoris (short head)

Probable Underactive (weak) Muscles

• Medial gastrocnemius
• Medial hamstring complex
• Gracilis
• Sartorius
• Popliteus

Sample SMR (foam roll) and Static Stretch Techniques

• SMR: Gastrocnemius/soleus
• SMR: Biceps femoris (short head)
• Static gastrocnemius stretch
• Static supine biceps femoris stretch
• Exercise-single leg balance reach

Question 2

What happens when knees move inward?

Answer 2

Probable Overactive (tight) Muscles

• Adductor complex
• Biceps femoris (short head)
• Tensor fascia latae
• Vastus lateralis

Probable Underactive (weak) Muscles

• Gluteus medius/maximus
• Vastus medialis oblique (VMO)

Sample SMR (foam roll) and Static Stretch Techniques

• SMR: Adductors
• SMR: TFL/IT band
• Static supine biceps femoris stretch
• Static standing TFL stretch
• Exercise-tube walking:side to side

Question 3

What happens when you have forward lean?

Answer 3

Probable Overactive (tight) Muscles

• Soleus
• Gastrocnemius
• Hip flexor complex (TFL, rectus femoris, psoas)
• Abdominal complex (rectus abdominis, external obliques)

Probable Underactive (weak) Muscles

• Anterior tibialis
• Gluteus maximus
• Erector spinae

Sample SMR (foam roll) and Static Stretch Techniques

• SMR: Gastrocnemius/soleus
• SMR: Quadriceps
• Static gastrocnemius stretch
• Static kneeling hip flexor stretch
• Exercise-quadruped arm/ opposite leg raise & ball wall squats

Question 4

What happens when low back arches?

Answer 4

Probable Overactive (tight) Muscles

• Hip flexor complex (TFL, rectus femoris, psoas)
• Erector spinae
• Latissimus dorsi

Probable Underactive (weak) Muscles

• Gluteus maximus
• Hamstring complex
• Intrinsic core stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique, pelvic-floor muscles)

Sample SMR (foam roll) and Static Stretch Techniques

• SMR: Quadriceps
• SMR: Latissimus dorsi
• Static kneeling hip flexor stretch
• Static latissimus dorsi ball stretch
• Exercise-quadruped arm/ opposite leg raise & ball wall squats

Question 5

What happens when arms fall forward?

Answer 5

Probable Overactive (tight) Muscles

• Latissimus dorsi
• Teres major
• Pectoralis major/minor

Probable Underactive (weak) Muscles

• Mid/lower trapezius
• Rhomboids
• Rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis)

Sample SMR (foam roll) and Static Stretch Techniques

• SMR: Thoracic spine
• SMR: Latissimus dorsi
• Static latissimus dorsi ball stretch
• Static pectoral wall stretch
• Exercise-squat to row

Question 6

What happens when head protrudes forwardP

Answer 6

Probable Overactive (tight) Muscles

• Upper trapezius
• Sternocleidomastoid
• Levator scapulae

Probable Underactive (weak) Muscles

• Deep cervical flexors

Sample SMR (foam roll) and Static Stretch Techniques

• SMR: Upper trapezius (Thera Cane)
• Static stretch upper trapezius/scalene stretch
• Exercise-Chin tuck (keep head in neutral position during all exercises)

Question 7

What happens when shoulders elevate?

Answer 7

Probable Overactive (tight) Muscles

• Upper trapezius
• Sternocleidomastoid
• Levator scapulae

Probable Underactive (weak) Muscles

• Mid/lower trapezius

Sample SMR (foam roll) and Static Stretch Techniques

• SMR: Upper trapezius (Thera Cane)
• Static stretch upper trapezius/scalene stretch
• Exercise-ball cobra