Copyright 2009 © by Eric Cressey, Bill Hartman, and Mike Robertson. All Rights Reserved.
No portion of this manual may be used, reproduced or transmitted in any form or by any
means, electronic or mechanical, including fax, photocopy, recording or any information
storage and retrieval system by anyone but the purchaser for their own personal use. This
manual may not be reproduced in any form without the express written permission of Eric
Cressey, Bill Hartman, or Mike Robertson except in the case of a reviewer who wishes to
quote brief passages for the sake of a review written for inclusions in a magazine,
newspaper, or journal – and these cases require written approval from Eric Cressey, Bill
Hartman, or Mike Robertson prior to publication.
For more information, please contact:
Indianapolis Fitness and Sports Training
9402 Uptown Drive, Suite 300
Indianapolis, IN 46256
Phone: 317.578.0998
Website: www.IFASTonline.com
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Disclaimer
The information in this book is offered for educational purposes only; the reader should be
cautioned that there is an inherent risk assumed by the participant with any form of physical
activity. With that in mind, those participating in exercise programs should check with their
physician prior to initiating such activities. Anyone participating in these activities should
understand that such training initiatives may be dangerous if performed incorrectly. The
author assumes no liability for injury; this is purely an educational manual to guide those
already proficient with the demands of such programming.
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Table of Contents
Section 1 – Introduction ......................................................................................................................... 7
Section 2 – The Assessment.................................................................................................................. 10
Purpose of the Assessment .............................................................................................................. 11
The Effect of Posture...................................................................................................................... 11
The Effect of Asymmetry............................................................................................................... 12
Static assessment............................................................................................................................... 14
Head Posture .................................................................................................................................. 17
Shoulder Posture ............................................................................................................................ 17
Thoracic Spine (upper back) Posture......................................................................................... 19
Lumbar Spine and Pelvic Posture................................................................................................ 20
Flat Back and Swayback Posture ............................................................................................... 21
Lateral Tilt of the Pelvis .................................................................................................................. 22
Lower Extremity Alignment........................................................................................................... 23
Foot Alignment............................................................................................................................... 25
Side View - Arms Overhead ......................................................................................................... 27
Hands Behind Head with Hip and Knee Flexed........................................................................ 28
Rear View - Hands on Hips ........................................................................................................... 29
Rear View - Arms Overhead ........................................................................................................ 30
Active Assessment............................................................................................................................. 31
Neutral Spine Test .......................................................................................................................... 32
Cervical Flexion Range of Motion............................................................................................... 33
Thoracic Spine Rotation Range of Motion ................................................................................ 34
Pectoralis Minor Length Test......................................................................................................... 35
Pectoralis Major Length Test (clavicular head) ........................................................................ 36
Pectoralis Major Length Test (Sternal head).............................................................................. 37
Shoulder Flexion Range of Motion .............................................................................................. 38
Shoulder External Rotation Range of Motion ............................................................................ 39
Shoulder Internal Rotation Range of Motion............................................................................. 40
Scapular Upward Rotation........................................................................................................... 41
Supine Straight Leg Raise ............................................................................................................. 42
Supine FABER .................................................................................................................................. 43
Supine Hip and Knee Flexion ....................................................................................................... 44
Seated Hip and Knee Flexion ...................................................................................................... 45
Quadruped Rock Back................................................................................................................. 46
Prone Knee Flexion ........................................................................................................................ 47
Thomas Test..................................................................................................................................... 48
Supine Hip Abduction and Adduction ...................................................................................... 49
Seated Hip Internal Rotation........................................................................................................ 50
Seated Hip External Rotation ....................................................................................................... 51
Prone Hip Internal Rotation .......................................................................................................... 52
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Prone Hip External Rotation.......................................................................................................... 53
Closed Chain Ankle Dorsiflexion.................................................................................................. 54
Single-Leg Squat ............................................................................................................................ 55
Single-Leg Bridge ........................................................................................................................... 56
References ......................................................................................................................................... 57
Section 3 – The Corrections ................................................................................................................. 60
1.1 – Supine Straight Leg Raise .................................................................................................... 61
1.2 – High Knee Walk ..................................................................................................................... 62
1.3 – Single-Leg RDL ....................................................................................................................... 63
1.4 – High Knee Walk To Forward Lunge .................................................................................... 64
2.1 – Kneeling Rockbacks............................................................................................................. 65
2.2 – Squat-to-Stand ...................................................................................................................... 66
2.3 – Goblet Squats ....................................................................................................................... 67
2.4 – Prisoner Squats ...................................................................................................................... 68
3.1 – Pulsed Hip Flexor Mobilizations ........................................................................................... 69
3.2 – Wall Hip Flexor Mobilizations ............................................................................................... 70
3.3 – Overhead Lunge Walk......................................................................................................... 71
3.4 – Reverse Lunge with Posterolateral Reach ........................................................................ 72
4.1 – Side-Lying Leg Raise ............................................................................................................. 73
4.2 – Split-Stance Kneeling Adductor Mobs .............................................................................. 74
4.3 – Walking Spiderman .............................................................................................................. 75
4.4 – Walking Spiderman with Hip Lift ......................................................................................... 76
4.5 – Walking Spiderman with One-Arm Overhead Reach .................................................... 77
5.1 – Seated 90/90 Mobilizations ................................................................................................. 78
5.2 – Cradle Walks ......................................................................................................................... 79
5.3 – Split-Stance Kneeling Adductor Mobs .............................................................................. 80
5.4 – Split-Stance Hip Swivels........................................................................................................ 81
5.5 – Hip Airplanes.......................................................................................................................... 82
6.1 – Kneeling Glute Mobs............................................................................................................ 83
6.2 – Cross-Behind Overhead Reverse Lunges.......................................................................... 84
7.1 – Lying Knee-to-Knee Pull-ins ................................................................................................. 85
7.15 – Prone Windshield Wipers ................................................................................................... 86
7.2 – Split-Stance Hip Swivels........................................................................................................ 87
7.3 – Hip Airplanes.......................................................................................................................... 88
8.1 – Supine Bridge ........................................................................................................................ 89
8.2 – One-Leg Supine Bridge........................................................................................................ 90
8.3 – Wall March Isometric Hold .................................................................................................. 91
8.4 – Bowler Squats ........................................................................................................................ 92
9.1 – Hip Abductor Wall Slide ....................................................................................................... 93
9.2 – X-Band Walks ......................................................................................................................... 94
9.3 – Side Bridge Wall Slides.......................................................................................................... 95
9.4 – Bowler Squats ........................................................................................................................ 96
10.1 – Side-Lying Clams................................................................................................................. 97
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10.2 – Band Resisted Clams.......................................................................................................... 98
10.3 – Bowler Squats ...................................................................................................................... 99
11.1 – Lying Psoas March ............................................................................................................ 100
11.2 – Seated Psoas Holds .......................................................................................................... 101
11.3 – Wall March Isometric Hold .............................................................................................. 102
11.4 – Standing Psoas Holds ....................................................................................................... 103
12.1 – Rocking Ankle Mobs......................................................................................................... 104
12.2 – Wall Ankle Mobs ............................................................................................................... 105
12.3 – Knee-Break Ankle Mobs...................................................................................................106
13.1 – Thoracic Extension on Roller ........................................................................................... 107
13.2 – Bent-Over Thoracic Spine Rotation ............................................................................... 108
13.3 – Quadruped Extension-Rotation...................................................................................... 109
13.3 – 3- Point Extension-Rotation.............................................................................................. 110
13.4 – Yoga Push-ups................................................................................................................... 111
13.5 – Squat-to-Stand with Extension-Rotation........................................................................ 112
14.1 – Forearm Wall Slides........................................................................................................... 113
14.2 – Feet-Elevated Scap Push-ups ......................................................................................... 114
14.3 – Push-up Plus ....................................................................................................................... 115
14.4 – Hand Switches................................................................................................................... 116
14.5 – One-Leg Scap Push-ups .................................................................................................. 117
15.1 – Side-Lying Cross-Body Stretch......................................................................................... 118
15.2 – Sleeper Stretch .................................................................................................................. 119
15.3 – Prone Internal Rotation .................................................................................................... 120
15.4 – Dynamic Blackburns ........................................................................................................ 121
16.1 – No Money Drill ................................................................................................................... 122
16.2 – Side-Lying Extension-Rotation ......................................................................................... 123
16.2 – Side-Lying Internal-External Rotation ............................................................................. 124
16.3 – Split-Stance Broomstick Pec Mobs................................................................................. 125
16.4 – Side-Lying Extension-Rotation with Perturbations ........................................................ 126
16.5 – Supine No Money Drill with Band ................................................................................... 127
17.1 – Scapular Wall Slides.......................................................................................................... 128
17.2 – Behind the Neck Pull-Aparts ........................................................................................... 129
17.3 – Reach, Roll and Lift........................................................................................................... 130
17.4 – Doorway Slides.................................................................................................................. 131
18.1 – Forearm Wall Slides........................................................................................................... 132
18.2 – Prone Trap Raise (Y) ......................................................................................................... 133
19.1 – Supine Chin Tuck .............................................................................................................. 134
19.2 – Standing Chin Tuck........................................................................................................... 135
19.3 – Supine Nod and Lift .......................................................................................................... 136
19.4 – Quadruped Chin Tuck ..................................................................................................... 137
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6
Section 1 – Introduction
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Almost four years ago, Eric and Mike introduced the Magnificent Mobility DVD. We originally
intended for this research to be a collection of mobility drills and activation movements that
individuals of all ages, ability levels, and athletic backgrounds could use to prepare their
bodies for exercise. In reality, Magnificent Mobility turned into much more than that.
Exercises that seemed ordinary in the context of what we do with athletes and clients every
day made this resource more popular than we could have ever imagined. The DVD has
been purchased by individuals in more than 50 countries – to the tune of over 12,000 copies
sold. And, we have received hundreds of emails from individuals thanking us for
“accidentally” helping them resolve chronic problems such as hamstrings strains, lower back
pain, and annoying hip flexor tightness. People didn’t just warm up; they taught their bodies
to move more efficiently.
Just over a year later, Mike and Bill introduced the Inside-Out DVD. While Magnificent
Mobility focused primarily on the lower-body, with Inside-Out, we sought to achieve the
same results in the upper body – and the results were just as promising as with Magnificent
Mobility. It’s become a much sought-after product for those with shoulder and elbow
problems, folks trying to fix their hunchback postures, and those who want to be prepared to
for heavy bench presses and chin-ups.
In spite of the success of these two products, we all knew we could do better – particularly if
we combined the skill sets of all three of us, and with several years of additional coaching
experience with healthy and injured athletes alike. Eric has come to be known as a shoulder
guy. Mike understands the knees incredibly well. And, we haven’t met a physical therapist
with as broad a spectrum of knowledge with respect to back pain as Bill.
In the past few years, we’ve all learned new drills to not only keep things fresh for the
consumers who purchased the original DVDs, but also help them get to their goals faster.
Additionally, we received – and took to heart – some valuable suggestions from previous
customers on additions to the products that could make things even better.
So, in planning the DVD you’re viewing, we’ve also gone to great lengths to outline
appropriate progressions to enable you to attack flexibility and stability deficits in the most
efficient manner possible.
Before we ever get to addressing these inefficiencies, though, we’re going to outline a series
of self-assessments you can use to determine what areas are your weak links. Effectively,
before we can give you corrective exercise, we have to identify what you’re trying to
correct.
Accompanying this product is a collection of our favorite static stretches. The ideal time to
use these static stretches is either immediately post-workout, or even later in the evening,
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perhaps right before bed. If you have significant flexibility deficits and want to make some
quick improvements, you can perform these drills right after your foam rolling drills, but before
your dynamic warm-up drills.
We’ll also talk about how soft tissue work interacts with mobility and activation drills.
Obviously, this refers to a variety of soft tissue treatments you’d receive from a qualified
manual therapist, but in the context of this DVD and the handout that accompanies it, we’re
discussing soft tissue work that you can do on your own with a foam roller and other simple
tools.
Now there are those that feel that these self-applied methods of soft-tissue treatment are
ineffective and therefore unnecessary. We respectfully disagree.
Fascial research shows that the fascial system is abundant with mechanoreceptors that
when stimulated with manual pressure result in favorable changes in tissue fluid dynamics
and relaxation of muscle both locally and globally as well as desirable changes in
autonomic nervous systems tone. Couple this information with the vast volume of empirical
evidence from strength and conditioning coaches and therapists who also use these
methods and we believe them to be an effective tool to enhance and complement your
mobility training. For further references, we suggest reading articles by Robert Schleip.
As you can tell, there is certainly a science behind what we’re doing with this resource, but
as we move forward, we’ll concern ourselves much more with the “who”, “what,” “when,”
and “how” as opposed to the “why.” So, without further ado, we’ll get to our first progression.
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Section 2 – The Assessment
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Purpose of the Assessment
The assessment component of Assess and Correct consist of two parts: static and active.
The overall goal of the assessment in this program is to provide you with a tool that will allow
you to identify limitations and asymmetries in your own posture and movement that may
potentially limit your sport or exercise performance and influence your injury potential. The
results of your assessment will provide clues as to which methods and exercises will be most
effective to restore normal muscle and joint function and ultimately improve performance
and reduce injury risk. In doing so, your assessment results will allow you to personalize your
corrective mobility program and monitor your progress.
We realize that performance and injury potential are multifactorial concepts, and therefore
no single test or group of tests will ultimately determine your level of performance or injury
risk. However, a review of the literature shows the influences of posture, asymmetries in joint
alignment, flexibility, and balance, and muscle stiffness on many frequently experienced
injuries by athletes and fitness enthusiasts.
“Malalignment alters body biomechanics and creates stresses that may hinder the
athlete’s ability to progress and do well in a given sport, predispose the athlete to
injury, prolong the recovery time or even prevent full recovery.”(26)
THE EFFECT OF POSTURE
“Human posture, whether static or moving, is a synthesis of neuromuscular function, including
proprioceptive, vestibular, and visual inputs, any disturbance in any function can adversely
affect function elsewhere in the body.” (19)
If a muscle becomes facilitated or inhibited as a result of prolonged, undesirable posturing or
repetitive movements, it can cause a distortion in posture extending up or down the entire
kinetic chain. This can be the result of attempting to seek out postures to reduce tissue strain
elsewhere (25). In other words, by changing the tension in one muscle or one joint, the entire
alignment of the body can be affected.
For instance, consider the relationship of the hip joint position in the case of an anterior
pelvic tilt. An anterior pelvic tilt increases tension on the hamstrings, which may predispose
an athlete to hamstrings strains (8). The hip joint will also be placed in a position of hip
flexion, adduction, and internal rotation as a result of the anterior tilt. This will also predispose
the foot to pronate excessively. The result is an increase in ACL injury risk (18). In single leg
stance, there may also be a reduction in gluteus maximus activity if the knee collapses
medially in a valgus position and the rearfoot drops into excessive eversion which can also
increase ACL injury risk and predispose the athlete to anterior knee pain (17,18).
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In the upper quarter, head, shoulder, and upper back posture will also influence
performance and injury potential. A “slouched” or “rounded shoulder” posture with a
forward head position limits upward rotation and posterior tilt of the scapula, reduces
scapular and rotator cuff muscle strength, and increases superior translation of the scapula.
All of these factors are associated with shoulder impingement (11,14). It’s been shown that
performing appropriately selected exercises, like those found in your Assess and Correct
program, can reduce the potential for shoulder impingement (15,19).
THE EFFECT OF ASYMMETRY
Various right-to-left asymmetries that may be identified in your assessment have been shown
to influence performance and injury potential.
For instance, in regard to balance, single-leg standing balance asymmetry has been shown
to result in a greater number of ankle sprains in football, soccer, and volleyball players (28).
Hip range of motion and strength play an important role in physical performance and injury
potential. Hip range of motion deficits or asymmetrical hip rotation potentially reduces hip
extension strength, hip adduction and/or flexion strength (22), and increases frontal plane
excursion. Such findings are common predisposing factors for lower back pain and anterior
knee pain (3,6,22). Deficits in hip strength are commonly associated with groin strains,
iliotibial band syndrome, hamstring strain, patellofemoral pain, and ACL injuries (23). Hip
abduction weakness specifically is associated with increased pronation of the foot,
patellofemoral pain, and ACL injury (9,17,18).
In the shoulder, deficits in internal rotation and horizontal adduction have been shown to
predispose athletes to internal impingement (1). Asymmetrical scapular positioning,
sometimes referred to SICK scapula syndrome, is frequently associated with glenoid labrum
or rotator cuff injuries (2).
Over time, depending on prolonged posturing and selected activities, tissues have been
shown to lengthen, shorten, and increase or decrease in stiffness. Asymmetries in hip muscle
stiffness and shortness can result in functional leg length discrepancies often at a high rate.
Strong correlations exist with leg length discrepancies and pain and injuries including
chronic/recurrent sciatica, unilateral hip pain, and therapy resistant lower back pain (5,24,
27).
These examples represent just a small portion of the information available regarding the
influences of posture, flexibility, and mobility on performance and injury potential. The takeaway is that many of these issues can be identified before they become problematic, limit
training time or performance, or turn into real injuries.
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We recommend that you periodically repeat the following procedures in your Assess and
Correct Assessment to monitor your progress and make adjustments to your personalized
exercise program.
For each test, you’ll be instructed on how to properly perform the test and what an ideal
result should look like. Should your test result in failure compared to the optimal, a reference
to the appropriate corrective exercises will be provided.
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Static assessment
To provide objectivity and accuracy in regard to the static component of your selfassessment, we recommend that you take a series of photos. These photos will not only
establish your initial alignment, but by retaking them regularly, but they will also provide a
reference for improvements in alignment and for making adjustments to your programming
as your body adapts.
Front tall and relaxed
Left side tall and
relaxed
Left side arms
overhead
Left side hands
behind head, right
hip and knee flexed
Rear tall and relaxed
Rear hands on hips
Rear arm overhead
Rear hands behind
head, right hip and
knee flexed
Rear hands behind
head, left hip and
knee flexed
Right side tall and
relaxed
Right side arms
overhead
Right side hands
behind head, left hip
and knee flexed
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Understanding Your Static Assessment
Your static postural assessment is designed to provide clues as to specific areas of concern
for imbalances among muscle groups that may result in – at the very least – impairment of
normal movement and – at worst injury. While no one may truly possess perfect posture,
working toward the recommended ideal can improve joint range of motion, joint function,
and movement efficiency (16).
Your Relaxed Views
In Muscles: Testing and Function, Kendall has identified a representation of ideal postural
alignment with the use of plum lines as such:
The line begins at the ear
Midway through the shoulder
Through the lumbar spine
Slightly posterior through the hip
joint
Slightly anterior to the axis of the
knee joint
Slightly anterior to the ankle
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Standing posture from the front or back would ideally be divided into symmetrical right and
left halves.
Appling gridlines or a straight edge to your own photos will allow you to approximate your
posture to the ideal. Simply use specific landmarks such as the end of your clavicles, the
hips, knees, and ankles.
Keep in mind that asymmetries are
commonly found on the dominant side of
overhead athletes. For instance, healthy
baseball and tennis players may be found to
have scapulae that are internally rotated
and anteriorly tilted as pictured at left. (J
athletic training. 2008 Nov-Dec; 43(6): 565570.)
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HEAD POSTURE
Optimal head position finds the head
centered equally between the shoulders
and with the ear directly over the midline of
the shoulders.
It is common to see shortening of posterior
neck muscles and weakening of the deep
neck flexor muscles; this can result in a
forward head position.
Forward head posture
Shortened Muscles
Suboccipital muscles
strenocleidomastoid
Lengthened Muscles
Deep cervical flexors
(12,13,20,21,24)
Potential corrective exercises to address forward head posture: 19.1–19.4
SHOULDER POSTURE
In the side view, the position of the shoulder
girdle is strongly determined by the position
of the scapula. The scapula should rest
against the ribcage such that the plum line
reference passes through the midline of the
shoulder. If the shoulder rests well in front of
the plum line, this may indicate shortening of
the anterior shoulder girdle musculature and
lengthening or weakening of the scapular
musculature.
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From the rear, the scapulae should rest
symmetrically at an equal distance from the
spine of about three inches with the
scapular muscles relaxed.
If one scapula sits a significant distance from the spine, it is considered to be abducted. This
is commonly a result of shortened or stiff pectoralis major and minor muscles
Abducted Right Scapula
Shortened Right Pectoralis Major
Shortened Muscles
Lengthened Muscles
Pectoralis major
Pectoralis minor
Subscapularis
Middle trapezius
Lower trapezius
Infraspinatus
Supraspinatus
(12,13,20,21,24)
Potential corrective exercises for scapular positioning: 14.1, 16.1–16.5, 17.1–17.4, 18.2
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THORACIC SPINE (UPPER BACK) POSTURE
In the side view, the thoracic spine has a mild backward curve. If the curve is excessive, an
increased thoracic kyphosis, the chest may appear flattened or vertically aligned and the
upper back may be visible in addition the scapula being more prominent.
Normal thoracic spine curve
Increased thoracic spine curve
This distortion of posture – which includes a forward head, increased thoracic kyphosis,
rounded shoulders, and internally rotated upper arms – is commonly referred to as “upper
crossed syndrome” (13,20). An upper crossed posture results from a combination of muscles
that tend to shorten and others that lengthen as a consequence of daily activities,
imbalanced exercise program, and frequently assumed postures.
Shortened Muscles
Cervical erectors
Pectoralis major
Pectoralis minor
Upper trapezius
Scalenes
Levator Scapulae
Lengthened Muscles
Deep cervical flexors
Rhomboids
Serratus Anterior
Lower trapezius
Middle trapezius
(12,13,20,21,24)
Potential corrective exercises for excessive thoracic kyphosis: 13.1–13.5
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19
LUMBAR SPINE AND PELVIC POSTURE
The lower back and pelvic alignment are
intimately related, as altering one will affect
the other. An optimal lumbar curve will have
a slight inward curve and the pelvis will be
relatively level to a slight anterior tilt of about
10 degrees.
The pelvis can tilt forward or backward excessively resulting in an increase or decrease of the
lumbar curve respectively.
In the case of an anteriorly tilted pelvis,
increased lumbar lordosis, and flexed hip,
this posture of commonly referred to as
“lower crossed syndrome.” The lower
crossed syndrome results from a
combination of muscles that tend to shorten
and others that lengthen as a consequence
of daily activities, imbalanced exercise
program, and frequently assumed postures.
Shortened Muscles
Lumbar erectors
Psoas
Iliacus
Rectus femoris
Sartorius
Adductors
Tensor Fascia Latae
Lengthened Muscles
Abdominal muscles
Hamstrings
Gluteus maximus
Gluteus medius
Gluteus minimus
(12,13,20,21,24)
Potential corrective exercises for anterior pelvic tilt: 3.1–3.4, 4.5, 8.1–8.4
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FLAT BACK AND SWAYBACK POSTURE
The flat back posture is essentially the
opposite of the lower crossed posture. The
pelvis is tilted posteriorly, which reduces the
lumbar curve.
The swayback posture is a combination of
two adjustments at the pelvis. It combines a
posterior pelvic tilt and anterior shift or
“sway” of the entire pelvis. This pelvic
alignment increases the distance forward of
the hip from the plum line in a side view of
standing posture.
Flat back
Sway Back
Shortened/Overactive Muscles
Lumbar erectors (sway back)
Hamstrings
Gluteus Maximus
Abdominals
Lengthened/Weakened Muscles
Lumbar erectors (flat back)
Psoas
Iliacus
External obliques (sway back)
(12,13,20,21,24)
Potential corrective exercises for flat lumbar spine: 1.3, 2.1,11.1-11.2, 13.4, 16.2
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LATERAL TILT OF THE PELVIS
If the pelvis is seen to have a lateral tilt, it appears that one leg is longer than the other. More
often than not, it is due to lengthening of muscles on the outside of the hip (the hip
abductors), and a shortening of the muscles on the inside of the hip (the hip adductors) on
the high side of the pelvis.
It’s quite simple to confirm the muscular imbalance around the hip versus a true leg length
discrepancy by assuming a widened foot stance. This effectively shortens the hip abductors
on both sides, which will level the pelvis.
Right pelvis high
Shortened Muscles
Hip abductors (low side)
Pelvis level
Lengthened Muscles
Adductors (high side)
(12,13,20,21,24)
Potential corrective exercises for lateral pelvic tilt: 4.1-4.5, 5.1–5.4, 6.1-6.2, 7.1, 8.4
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22
LOWER EXTREMITY ALIGNMENT
Lower extremity alignment tends to follow that of the pelvis in predictable patterns.
If the pelvis alignment is neutral, the legs will
appear to be relatively straight with the
knees facing forward and the feet pointing
straight ahead to slightly outward about 15
degrees.
In the case of anterior pelvic tilt, the hip will
tend to be flexed, internally rotated, and
adducted. This will also influence the knee
alignment in favor of a valgus alignment or
“knock-kneed” alignment.
Shortened Muscles
Tensor fascia latae
Adductors
Semitendinosis
Semimembranosis
Lengthened Muscles
Abdominals
Gluteus maximus
Gluteus medius
Gluteus minimus
Biceps femoris
(12,13,20,21,24)
Potential corrective exercises for valgus knee alignment: 3.4, 4.1–4.5, 5.1–5.5, 10.1–10.3
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23
In the case of a posterior pelvic tilt, the hip
will tend to be extended, externally rotated,
and abducted. This will also influence the
knee alignment in favor of a varus alignment
or “bow-legged” alignment
Shortened Muscles
Hip external rotators
Biceps femoris
Gluteus maximus
Gluteus medius
Gluteus minimus
Tensor fascia latae
Lengthened Muscles
Adductors
Semimembranosis
Semitendinosis
(12,13,20,21,24)
Potential corrective exercises for varus knee alignment: 1.3, 2.1, 7.1, 7.15, 7.3, 8.4
As a side note, there are cases where there
may be a torsion or twist in a bone that
results in a similar appearance to the varus
knee. This photo shows a torsion in the left
tibia or shin bone that creates a “bowed
leg.” A short iliotibial band may contribute
to such an alignment.
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24
FOOT ALIGNMENT
Foot alignment is a subject of great complexity. Because this is not a program about the
only the foot, we’ll take a very simplified view of foot alignment.
The pronated foot is often identified by collapsing the arch of the foot resulting in a “flat
foot.” While there are local structural issues within the foot that may influence the
appearance of excessive pronation, it often a consequence of the relationships of the joint
positions of the lower extremity. For instance, an anterior pelvic tilt promotes hip internal
rotation, the internal rotation of the femur (thigh bone) drive the tibia (shin bone) into
internal rotation which ultimately results in pronation of the foot
Bilateral pronation
Right foot pronation
Shortened Muscles
Lengthened Muscles
Gastrocnemius
Soleus
Peroneals
Hip Internal rotators
Tibialis anterior
Tibialis posterior
Intrinsic foot muscles
Hip external rotators
(12,13,20,21,24)
Potential corrective exercises for pronation: 5.1–5.5, 8.1–8.3, 10.1-10.2, 12.1–12.3
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25
The supinated foot is often identified by a “high arch.” While there are local structural issues
within the foot that may influence a supinated foot, it often a consequence of the
relationships of the joint positions of the lower extremity. For instance, a posterior pelvic tilt
promotes hip external rotation, the external rotation of the femur (thigh bone), which drives
the tibia (shin bone) into external rotation and, in turn, ultimately results in supination of the
foot.
It is also not uncommon to see supination of the foot as a compensation for pronation in an
attempt to change lower extremity alignment from the ground up. Based on the pelvic
alignment and that of the knee, the expectation at the foot may be pronation, but instead,
the compensation of supination is seen.
Supination
Supination as compensation
Shortened Muscles
Lengthened Muscles
Tibialis anterior
Tibialis Posterior
Extensor digitorum longus
Extensor Hallucis longus
Medial Gastrocnemius
Soleus
Hip external rotators
Peroneals
Lateral Gastrocnemius
Potential corrective exercises for a supinated foot: 7.1, 7.15, 12.1–12.3
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(12,13,20,21,24)
26
SIDE VIEW - ARMS OVERHEAD
The side view with arms overhead photo
provides more information about your upper
body mobility and confirms several of the
active tests that will follow your static
assessment.
The key points to identify:
•
•
•
The shoulder should flex to 180
degrees (straight up) without an
increase in your lumbar curvature.
The lower ribcage should not be more
prominent than in the side view
relaxed.
The inferior angle of the scapula
should reach the midline of the trunk
with upper back extension.
A. Limited shoulder flexion with limited
upper back mobility and prominence
of lower ribcage
B. Improved shoulder flexion with
improved upper back mobility and
reduced prominence of lower ribcage
A
B
Potential corrective exercises: 13.1-13.5, 16.2, 16.3
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27
HANDS BEHIND HEAD WITH HIP AND KNEE FLEXED
The hands behind head with hip and knee
flexed photos provide information about
general strength and stability in the trunk
and hip as well as hip flexion and extension
flexibility.
The key points to identify:
•
•
•
Hip flexes to >90 degrees as indicated
by knee reaching a level higher than
hip
Support leg is fully extended
Spine remains in neutral alignment
similar to side view relaxed
A. Weak hip flexors and limited support leg
hip extension.
B. Poor stability in support hip and weak hip
flexors causing substitution of quadratus
lumborum and trunk side bend.
A
B
Refer to corrective exercises: 1.2, 1.4, 3.1–3.4, 4.3, 4.5, 6.2, 8.1–8.4
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28
REAR VIEW - HANDS ON HIPS
The rear view - hands on hips photo provides
information regarding the muscles that
stabilize the scapulae. In this position, there
should be low intensity activity of the
scapular stabilizers that keeps the scapula
resting symmetrically and flat against the
ribcage.
The key points to identify:
•
•
•
Scapulae are equidistant from the
spine.
One scapula does not rest significantly
higher or lower than the other (note:
dominant side may be slightly lower
which is normal)
Scapulae rest against the ribcage
without any bony prominence.
A. Scapular winging (medial scapular
border prominence) as a result of pectoralis
major and minor shortening, posterior
shoulder shortening, and weakness of lower
trapezius and serratus anterior.
A
B. The scapula is tilted anteriorly, making the
inferior angle of the scapula prominent. The
rhomboid muscle is also dominant, and this
leads to downward rotation of the scapula.
B
Potential corrective exercises: 14.1, 15.1–15.4, 16.1–16.5, 17.1–17.4, 18.2
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29
REAR VIEW - ARMS OVERHEAD
The rear view - arms overhead provides
information regarding the ability to fully flex
or abduct the shoulders and shows how far
the scapulae will upwardly rotate at full
shoulder flexion/abduction.
The key points to identify:
•
•
•
Shoulders flex/abduct to 180 degrees
(straight upward)
Scapulae upwardly rotate to
approximately 60 degrees
No excessive shrugging of shoulders
Shoulder flexion and abduction are limited.
Scapular upward rotation is limited and
asymmetrical.
Potential corrective exercises: 14.1-14.5, 16.3, 17.1, 18.2
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30
Active Assessment
Please refer to the DVDs for active demonstrations of the active assessment tests.
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31
NEUTRAL SPINE TEST
Purpose
ƒ
To assess your ability to achieve a neutral spinal alignment.
Back up to a wall with your feet about 12 inches away.
Make 3 points of contact on the wall with your tailbone, the upper back
between the shoulder blades, and the back of the head.
ƒ If you have to tilt your head backward to make contact with the wall, bring
it away from the wall to make the head level.
ƒ To assess the lower back curve, slide one hand along the wall behind the
back. An optimal lumbar curve should allow you to slide your hand behind
your back to about the knuckles.
ƒ If you can’t keep the head level and easily make contact with the wall,
you most likely have a forward head.
ƒ If you have too much curve behind the back and a forward head, you will
most likely have too big a curve in the thoracic spine (upper back).
ƒ If you have too much curve, your hand will slide further than the knuckles.
ƒ If your curve is too flat, you won’t be able to get the hand behind your
back.
Forward Head correction: 19.1-19.4
ƒ
ƒ
Set-up
Result
Corrective Exercises
Thoracic Spine corrections: 13.1–13.5
Increased lumbar curve correction: 3.1–3.4, 4.5, 8.1–8.4
Decreased lumbar curve Correction: 2.1,11.1-11.2, 13.4, 16.2
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32
CERVICAL FLEXION RANGE OF MOTION
Purpose
ƒ
To assess your active cervical flexion range of motion.
Performance
ƒ
To test your cervical flexion, simply bend the head forward.
ƒ
ƒ
You should be able to touch your chin to your chest with your teeth closed.
If you’re unable to reach your chest with your chin, you most likely have
shortened posterior neck muscles and weak deep flexor muscles in the
front of the neck.
ƒ
19.1–19.4
Result
Corrective Exercises
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THORACIC SPINE ROTATION RANGE OF MOTION
Purpose
Performance
ƒ
To assess your thoracic spine rotation.
ƒ
Assume a seated position with the arms crossed across the chest holding a
stick evenly across the chest.
Keeping the spine tall, turn your shoulders to the right as far as possible
while keeping your weight even on both hips.
Repeat to both sides.
ƒ
ƒ
Result
Corrective Exercises
ƒ
You should be able to rotate approximately 60 degrees based on the
position of the stick as you turn.
ƒ
13.1–13.5
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34
PECTORALIS MINOR LENGTH TEST
Purpose
ƒ
To assess the length of the pectoralis minor muscle.
ƒ
Lie face up on a firm surface. Measure the distance from the posterior
aspect of the acromion to the surface.
Result
ƒ
ƒ
A measurement of 1 inch or less indicates a normal length for pec minor.
Anything greater than one inch would indicate a short pec minor.
Corrective Exercises
ƒ
14.1, 16.2-16.4, 17.1-17.4, 18.2
Performance
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35
PECTORALIS MAJOR LENGTH TEST (CLAVICULAR HEAD)
Purpose
ƒ
To assess the length of the clavicular head of the pectoralis major muscle.
Performance
ƒ
Lie face up with the arms abducted to 90 degrees with your palms up.
ƒ
You should be able to make full contact with the arms to the floor without
the shoulder joint shifting forward.
ƒ
14.1, 17.1-17.2, 17.4, 18.1
Result
Corrective Exercises
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36
PECTORALIS MAJOR LENGTH TEST (STERNAL HEAD)
Purpose
ƒ
To assess the length of the sternal head of the pectoralis major muscle.
Performance
ƒ
Lie face up with the arms abducted to 135 degrees with your palms up.
ƒ
You should be able to make full contact with the arms to the floor without
the shoulder joint shifting forward.
ƒ
14.1, 16.2-16.4, 17.1-17.4, 18.2
Result
Corrective Exercises
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37
SHOULDER FLEXION RANGE OF MOTION
Purpose
Performance
ƒ
To assess shoulder flexion range of motion which is influenced by latissimus
dorsi length, pectoral muscle length, and thoracic spine mobility.
ƒ
Lie face up and raise both arms fully overhead and attempt to touch the
floor above your head.
ƒ
You should be able to reach overhead a full 180 degrees without the
shoulder internally rotating as indicated by the palms facing upward or the
elbow pointing outward.
ƒ
13.1-13.5, 16.2-16.3
Result
Corrective Exercises
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38
SHOULDER EXTERNAL ROTATION RANGE OF MOTION
ƒ
To assess shoulder external rotation range of motion which is influenced by
shoulder internal rotators such as the pectorals, lats, subscapularis, and
anterior deltoid.
ƒ
Lie face up with your arm abducted 90 degrees and your elbow bent 90
degrees.
Rotate the shoulder to bring the back of your hand to the floor.
Purpose
Performance
ƒ
Result
Corrective Exercises
ƒ
You should be able to lay the entire arm on the floor to achieve 90 degrees
of external rotation.
ƒ
15.4, 16.2-16.3, 17.1-17.4
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39
SHOULDER INTERNAL ROTATION RANGE OF MOTION
ƒ
To assess shoulder internal rotation range of motion which is influenced by
stiffening and shortening of the posterior shoulder musculature.
ƒ
ƒ
Lie face up with your arm abducted 90 degrees and your elbow bent 90
degrees.
Rotate the shoulder to bring the palm of your hand to the floor.
Result
ƒ
You should be able to achieve 70 degrees of external rotation.
Corrective Exercises
ƒ
15.1-15.4, 16.2
Purpose
Performance
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40
SCAPULAR UPWARD ROTATION
ƒ
To assess scapular upward rotation which is influenced by serratus anterior
strength, lower trapezius strength, pectoral muscle length, and shoulder
external rotation range of motion.
ƒ
Stand facing a wall with shoulders externally rotated, elbows bent and the
pinky side of your hand against the wall.
Slide your arms up the wall in a “Y” shape to 135 degrees of abduction
without shifting the body away from the wall or arching the back.
Purpose
Performance
Result
Corrective Exercises
ƒ
ƒ
You should be able to reach 135 degrees, lift the arms away from the wall
without shrugging the shoulders, or arching the lower back.
ƒ
14.1-14.5, 16.3, 17.1, 18.2
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SUPINE STRAIGHT LEG RAISE
Purpose
Performance
ƒ
To assess the extensibility of the posterior aspect of the lower extremity and
hip flexor strength.
ƒ
ƒ
Lie supine with your hands behind your lower back.
Your hands should fill the natural curve of the lower back, and you should
actively maintain it throughout the test.
Raise a straightened leg as high as possible without bending the knee or
allowing the back to flatten on the hands.
Once you are unable to maintain a neutral spine, estimate the angle of the
leg to the floor.
ƒ
ƒ
ƒ
A normal result would be approximately 90 degrees of leg raise. If you’re
unable to achieve at least 70 degrees of straight leg raise, it may also
indicate weakness of the hip flexors.
ƒ
1.1-1.4, 11.1-11.4
Result
Corrective Exercises
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SUPINE FABER
Purpose
Performance
Result
Corrective Exercises
ƒ
To assess the stiffness of the groin muscles and your ability to flex (F), abduct
(AB), and externally rotate (ER) the hip.
ƒ
ƒ
Lie supine and place your foot on top of the opposite knee.
Allow the bent knee to lower as far as is comfortable.
ƒ
A normal result will have the bent leg achieve a position parallel to the floor
without any pelvic movement
ƒ
2.2-2.4, 4.1-4.5, 5.1–5.4
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43
SUPINE HIP AND KNEE FLEXION
Purpose
Performance
ƒ
To assess the stiffness of the hip in flexion without the limitation of the
posterior leg musculature.
ƒ
ƒ
Lie supine with your hands behind your lower back.
Your hands should fill the natural curve of the lower back, and you should
actively maintain it throughout the test.
Begin the test by flexing the hip and knee without allowing your back to
flatten onto your hands or the opposite leg to lift from the floor.
Once you are unable to maintain your neutral spine or if the opposite leg
cannot remain in contact with the floor, estimate the angle of hip flexion
achieved.
ƒ
ƒ
Result
ƒ
A normal result is 120 of hip flexion.
Corrective Exercises
ƒ
2.1–2.4, 3.3-3.4, 4.3, 4.5, 11.1
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44
SEATED HIP AND KNEE FLEXION
Purpose
ƒ
To assess hip flexor (primarily psoas muscle) strength.
ƒ
Start by sitting tall with the hips and knees bent 90 degrees and place on
hand on the lower back to monitor your lower back alignment. Flex the hip
as high as possible without altering your neutral back alignment.
ƒ
You should be able to achieve 120 degrees of hip flexion as in the Supine
Hip/Knee Flexion test.
If you were able to achieve 120 degrees of hip flexion in the supine test but
cannot in the seated test, your hip flexor muscles are weak.
If you are able to achieve 120 of hip flexion in the seated test, apply a
downward force on the thigh. The ability to hold 120 degrees of flexion
against resistance is a normal test and no correction is needed.
Performance
ƒ
Result
ƒ
Corrective Exercises
ƒ
1.1-1.2, 1.4, 11.1-11.4
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45
QUADRUPED ROCK BACK
ƒ
Purpose
ƒ
ƒ
Performance
ƒ
Result
Corrective Exercises
The first part of the test involves the alignment of the spine, neck, and head.
The spine should be able to achieve a neutral alignment with a slight
lumbar curve, slight outward thoracic curve, and a slight inward curve at
the neck.
The second part of the quadruped test involves assessing your hip flexion in
a bilateral pattern much like a squat.
Part 1: To determine your alignment, you can place a stick along the spine
and it should make 3 points of contact. One at the tailbone, one at the
thoracic spine between the shoulder blades and one at the head with the
head in neutral alignment and not tilted back to the stick.
Part 2: Start the test from your neutral spinal alignment in quadruped with
the hips at 90 degrees of flexion. Shift the weight posteriorly by flexing the
hips and the knees.
Part 1:
ƒ If you cannot make contact with the stick without tilting the head back,
you would be considered to have a forward head posture due to thoracic
spine and cervical spine mobility issues.
ƒ If the space between your back and the stick is larger than the thickness of
your hand at the knuckles your lumbar curve is greater than normal.
ƒ If the space between your back and the stick is less than the thickness of
your hand at the knuckles, your lumbar curve is too flat.
Part 2:
ƒ A normal result is to achieve 120 degrees of hip flexion without a change in
the alignment of the spine.
Part 1:
ƒ Forward Head correction: 19.1-19.4
ƒ Thoracic Spine corrections: 13.1–13.5
ƒ Increased lumbar curve correction: 3.1–3.4, 4.5, 8.1–8.4
ƒ
Decreased lumbar curve correction: 2.1,11.1-11.2, 13.4, 16.2
Part 2:
ƒ 2.1-2.4, 3.3-3.4
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46
PRONE KNEE FLEXION
Purpose
Performance
Result
Corrective Exercises
ƒ
To assess the flexibility of the anterior thigh and hip.
ƒ
Lie prone with leg straight. Bend one knee as far as possible without
allowing your spine to extend or rotate or your pelvis to tilt.
ƒ
A normal result would be at least 120 of knee flexion without movement of
the spine or pelvis.
ƒ
3.1–3.4, 8.1-8.2
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47
THOMAS TEST
Purpose
Performance
ƒ
To assess the extensibility of the hip flexor muscles and hip extension range
of motion.
ƒ
Sit on the edge of a stable surface and lie back bringing both knees to your
chest and allow the spine to flatten to the surface. Release one leg with
the knee bent and allow the hip to extend.
If you are unable to touch the back of the thigh to the surface with the
knee bent, a hip flexor muscle is short. Extend the knee.
If still unable to touch the thigh to the surface, allow the hip to abduct.
A normal result is the ability of the hip to rest on the table with the knee in
line with the hip and the knee flexed. No correction is needed.
If you extend the knee and the hip extends to the surface, then the rectus
femoris is short.
If you extend the knee and the thigh does not touch the surface the psoas
is short.
If you allow the hip to abduct and thigh touches the surface, the tensor
fascia latae is short.
ƒ
ƒ
ƒ
ƒ
Result
ƒ
ƒ
Corrective Exercises
ƒ
Rectus femoris: 3.1-3.2, 8.1
ƒ
Psoas: 1.2, 1.4, 3.3, 4.3, 4.5, 8.3
ƒ
Tensor Fascia Latae: 3.4, 6.2, 8.4
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48
SUPINE HIP ABDUCTION AND ADDUCTION
Purpose
ƒ
To assess hip abduction and adduction range of motion.
ƒ
Lie supine with legs straight. Abduct one hip to first determine your
abduction range of motion.
Then adduct the opposite hip without lifting the leg or rotating the hip.
Performance
ƒ
ƒ
Result
Corrective Exercises
ƒ
Abduction: A normal result is approximately 45 degrees of hip abduction
without any movement of the pelvis or hip rotation.
Adduction: A normal result will be between 10 and 30 of hip adduction
without any movement of the pelvis, leg elevation, or hip rotation.
ƒ
Abduction: 5.1–5.5
ƒ
Adduction: 6.1-6.2, 7.1, 8.4
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49
SEATED HIP INTERNAL ROTATION
Purpose
Performance
ƒ
To assess hip internal rotation with the hip flexed.
ƒ
ƒ
Sit as tall as possible with your weight positioned evenly on both hips.
To internally rotate the hip move the foot outward as far as possible without
abducting the hip, side bending the spine, or shifting your weight to the
opposite side.
Result
ƒ
Corrective Exercises
ƒ
A normal result is 35 degrees of internal hip rotation.
5.4, 6.1, 7.1-7.3
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50
SEATED HIP EXTERNAL ROTATION
Purpose
Performance
ƒ
To assess hip external rotation with the hip flexed.
ƒ
ƒ
Sit as tall as possible with your weight positioned evenly on both hips.
To externally rotate the hip move the foot inward as far as possible without
abducting the hip, side bending the spine, or shifting your weight over the
hip.
Result
ƒ
Corrective Exercises
ƒ
A normal result is 45 degrees of internal hip rotation.
5.1–5.5
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51
PRONE HIP INTERNAL ROTATION
Purpose
ƒ
To assess hip internal rotation with the hip extended.
Performance
ƒ
ƒ
Lie prone with one knee flexed to 90 degrees.
To internally rotate the hip, move the foot outward without abducting or
flexing the hip or rotating the spine and pelvis.
Result
ƒ
Corrective Exercises
ƒ
A normal result is 35 degrees of internal hip rotation.
5.4, 7.2-7.4
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52
PRONE HIP EXTERNAL ROTATION
Purpose
ƒ
To assess hip internal rotation with the hip extended.
Performance
ƒ
ƒ
Lie prone with one knee flexed to 90 degrees.
To externally rotate the hip, move the foot inward without abducting or
flexing the hip or rotating the spine and pelvis.
Result
ƒ
Corrective Exercises
ƒ
A normal result is 45 degrees of internal hip rotation.
5.1–5.5
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53
CLOSED CHAIN ANKLE DORSIFLEXION
Purpose
ƒ
To assess ankle dorsiflexion with the knee flexed and the foot on the
ground.
ƒ
Without wearing shoes, stand facing a wall with the foot pointed at the
wall.
Keeping the midline of the kneecap in line with the midline of the foot and
the heel on the floor, bend the knee and ankle until the knee touches the
wall.
Repeat the test until you can determine the maximum distance away from
the wall that you can position your foot and still make contact with the wall
while maintaining alignment of the knee and foot and keeping the heel on
the ground.
ƒ
Performance
ƒ
Result
Corrective Exercises
ƒ
A normal result is the ability to touch the wall with your foot approximately 3
inches from the wall.
ƒ
12.1–12.3
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54
SINGLE-LEG SQUAT
Purpose
Performance
Result
Corrective Exercises
ƒ
To assess gross hip stability including upper gluteus maximus and gluteus
medius strength.
ƒ
ƒ
Stand on one with the other leg bent.
With your arms out in front of you, lower yourself downward on the support
leg until the knee bends about 60 degrees.
ƒ
A normal result shows the midline of the knee in line with the midline of the
foot or slightly more lateral.
Movement of the knee inside the midline of the foot would indicate a
weakness/instability in hip.
ƒ
ƒ
4.1, 5.5, 9.1-9.4, 10.1-10.2
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55
SINGLE-LEG BRIDGE
Purpose
Performance
ƒ
To assess gluteus maximus strength in hip extension.
ƒ
ƒ
Lie face up on the floor with your knees bent approximately 90 degrees.
Brace the abdominals to maintain neutral spine and lift the hips until a
straight line is formed from the knee to the hip the shoulder.
Lift one foot off the floor.
ƒ
Result
Corrective Exercises
ƒ
Normal gluteus maximus function is indicated by no change in alignment
by going from two foot support to single foot support.
ƒ
8.1–8.4
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56
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London, Madrid, Melbourne, New York, and Tokyo. Pg. 83-91. In: The Janda
Compendium. Volume II. Distributed by OPTP. Minneapolis, MN.
14. Kebaetse, M, et. al. Thoracic position effect on shoulder range of motion, strength,
and three-dimensional scapular kinematics. Arch Phys Med Rehabil. August, 80: 945950. 1999.
15. Kluemper, M, et. al. Effect of stretching and strengthening shoulder muscles on
forward shoulder posture in competitive swimmers. Journal of Sport Rehabilitation. 15:
58-70. 2006.
16. Kritz, MF, et. al. Static Posture Assessment Screen of Athletes: Benefits and
Considerations. NSCA Strength and Conditioning Journal. 30(5): 18-27. 2008.
17. Levinger, P, et. al. Frontal plane motion of the rearfoot during a one-leg squat in
individuals with patellofemoral pain syndrome. J Am Podiatr Med Assoc. Mar-Apr,
96(2): 96-101. 2006.
18. Loudon, JK. The Relationship Between Static Posture and ACL Injury in Female
Athletes. JOSPT. 24(2): 91-97. August 1996.
19. Maffetone, P. Complementary Sports Medicine. Human Kinetics. Champaign, IL.
1999.
20. Osar, E. Complete Shoulder and Upper Extremity Conditioning. 2005.
21. Osar, E. Complete Hip and Lower Extremity Conditioning. 2005
22. Reiman, MP, et. al. The hip’s Influence on low back pain: A distal link to a proximal
problem. Journal of Sport Rehabilitation. 18: 24-32. 2009.
23. Rieman, MP, et. al. Hip Function’s Influence on Knee Dysfunction: A Proximal Link to a
Distal Problem. Journal of Sport Rehabilitation. 18: 33-46. 2009.
24. Sahrmann, S. Diagnosis and Treatment of Movement Impairment Syndromes. Mosby.
St. Louis, MO. 2002.
25. Scannell, JP, McGill, SM. Lumbar Posture – Should it, and can it, be modified? A study
of passive tissue stiffness and lumbar position during activities of daily living. Physical
Therapy. 83(10): 907-917. 2003.
26. Schamberger, Wolf. The Malalignment Syndrome. Elsevier. Philadephia, PA. 2002.
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58
27. Subotnick, SI. Case history of unilateral short leg with athletic overuse injury. J Am
Podiatry Assoc. 70(5): 255-256. 1980.
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Therapies. 1(1): 21-27. 1996.
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59
Section 3 – The Corrections
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60
1.1 – SUPINE STRAIGHT LEG RAISE
Purpose
ƒ
To improve unilateral hip flexion mobility.
Set-up
ƒ
ƒ
Lie on your back with your fingers placed in the small of your back.
Keep both legs straight, with the toes pointed upwards.
ƒ
Keeping both legs straight, lift your leg up until you feel an increase in the
pressure on your fingers.
Lower under control to the starting position.
Performance
ƒ
Coaching Points
ƒ
Don’t worry about your range of motion! Get your mobility from your hips
versus your lower back.
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61
1.2 – HIGH KNEE WALK
Purpose
Set-up
Performance
Coaching Points
ƒ
To improve unilateral hip flexion mobility, while integrating stability from the
opposite foot and hip.
ƒ
Stand up tall; think about a rope pulling your head and body upwards to
lengthen you.
ƒ
ƒ
ƒ
Take a step forward; while stepping, flex your right hip and knee.
Grab your shin and pull your knee to your chest.
Relax and repeat on the opposite leg.
ƒ
Focus on keeping your chest up and back flat throughout.
ƒ
Don’t allow the chest to cave, or the lower back to round.
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62
1.3 – SINGLE-LEG RDL
Purpose
Set-up
ƒ
To improve unilateral hip flexion, while integrating stability from the opposite
foot, hip and the core.
ƒ
Stand up tall; think about a rope pulling your head and body upwards to
lengthen you.
ƒ
ƒ
Take a step forward with the weight on your heel.
With a slight knee bend and good posture, push the hips back and lower
the torso to perform a toe touch while the opposite leg swings back.
Maintain good posture throughout. You should have your chest out and a
slight arch in the lower back.
Performance
ƒ
Coaching Points
ƒ
Don’t allow the chest to cave, or the lower back to round.
ƒ
Don’t rush through reps, and stand up completely in between each
repetition.
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63
1.4 – HIGH KNEE WALK TO FORWARD LUNGE
Purpose
Set-up
Performance
Coaching Points
ƒ
To improve unilateral hip flexion while integrating stability from the opposite
foot and hip.
ƒ
Stand up tall; think about a rope pulling your head and body upwards to
lengthen you.
ƒ
ƒ
ƒ
ƒ
Take a step forward; while stepping, flex your right hip and knee.
Grab your shin and pull your knee to your chest.
From this flexed position, take the elevated leg and lunge forward.
Step up and repeat on the opposite leg.
ƒ
Focus on keeping your chest up and back flat throughout.
ƒ
Don’t allow the chest to cave, or the lower back to round.
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64
2.1 – KNEELING ROCKBACKS
Purpose
Set-up
ƒ
To improve bilateral hip flexion mobility and teach someone the necessary
mobility and stability patterns to squat effectively.
ƒ
Set-up in an all-fours position with the hands underneath the shoulders, and
knees underneath the hips.
Your chest should be up, and you should have a slight arch in the lower
back.
ƒ
Performance
ƒ
ƒ
Slowly push the hips backwards towards the heels.
Push back to a point just before you lose your arch, and then return to the
starting position.
Coaching Points
ƒ
Focus on keeping your chest up and back flat throughout. No rounding!
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65
2.2 – SQUAT-TO-STAND
ƒ
Purpose
Set-up
ƒ
ƒ
Set-up with your feet in a slightly wider than shoulder-width stance.
ƒ
Bend over to grab the bottom of your feet, and then “pull” yourself into a
deep squat position.
As you move into the bottom position, focus on forcing the chest up,
pushing the knees out, and keeping the heels down.
From the bottom position, raise the hips back up without letting go of your
feet.
Hold this hamstring stretch for a count of one-one-thousand, and then pull
yourself back down into the deep squat position.
ƒ
Performance
ƒ
ƒ
Coaching Points
To improve bilateral hip flexion mobility and improve length in the
hamstrings and adductors.
To teach someone the necessary mobility and stability patterns to squat
effectively.
ƒ
Do not set-up with the arms outside the knees.
ƒ
Focus on keeping the chest up and knees out throughout.
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66
2.3 – GOBLET SQUATS
Purpose
ƒ
To re-groove a proper squat pattern, while simultaneously improving
mobility in the hips and thoracic spine.
ƒ
ƒ
Grab a light dumbbell or kettlebell and hold it against your chest.
Set-up with your feet in a slightly wider than shoulder-width stance, and the
toes turned out slightly.
Your chest should be elevated, and you should have a slight arch in your
lower back.
Set-up
ƒ
Performance
Coaching Points
ƒ
ƒ
ƒ
Brace the core, sit back, and push your knees out to the side.
In the bottom position, your elbows should graze against your knees.
Keep your chest up and out, and return to the starting position.
ƒ
Don’t allow any rounding of the lower back.
ƒ
Focus on keeping the chest up and knees out throughout.
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2.4 – PRISONER SQUATS
Purpose
Set-up
Performance
Coaching Points
ƒ
To re-groove a proper squat pattern, while simultaneously improving
mobility in the hips ankles and thoracic spine.
ƒ
Set-up with your feet in a slightly wider than shoulder-width stance, and the
toes turned out slightly.
Place your fingertips behind your head to help keep your chest elevated
and a slight arch in your lower back.
ƒ
ƒ
Brace the core, sit back, and push your knees out to the side.
Go as deep as your mobility allows, or just before your lower back starts to
round.
With your chest up and knees out, return to the starting position.
ƒ
Don’t allow any rounding of the lower back.
ƒ
Focus on keeping the chest up and knees out throughout.
ƒ
ƒ
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68
3.1 – PULSED HIP FLEXOR MOBILIZATIONS
Purpose
ƒ
ƒ
To improve length of the hip flexors.
To teach your body the difference between hip extension and lumbar
extension.
ƒ
ƒ
Set-up with your left knee down on a towel or Airex pad.
Your right leg should be directly in front of the body with your foot flat on
the floor.
Make sure that both legs are completely straight and parallel to each
other.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
With the chest up and out, gently brace the core and tense your left glutes
to drive your hip forward.
Push to the point where you get a mild stretch in the front of your left hip.
Hold for a two count, and then return to the starting position.
ƒ
Keep the core tight and tense the glutes to get the stretch. Don’t extend
with your lower back!
ƒ
Don’t worry about your range of motion initially. If you do this properly, you
won’t need to move much to get a killer stretch.
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69
3.2 – WALL HIP FLEXOR MOBILIZATIONS
Purpose
ƒ
ƒ
To improve length of the rectus femoris muscle.
To teach your body the difference between hip extension and lumbar
extension.
ƒ
Set-up with your left knee down on a towel or Airex pad. Reach back with
your left hand to grab your left ankle.
Your right leg should be directly in front of the body with your foot flat on
the floor.
Both legs should be completely straight and parallel to each other.
Make sure to do this close to a wall so you can use it for balance.
ƒ
Set-up
ƒ
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
With the chest up and out, gently brace the core and tense your left glutes
to drive your hip forward.
Push to the point where you get a mild stretch in the front of your left hip.
Hold for a count of one-one-thousand, and then return to the starting
position without letting go of your ankle.
ƒ
Keep the core tight and tense the glutes to get the stretch. Don’t extend
with your lower back!
ƒ
Make sure you don’t lean forward. Doing so will reduce the intensity of the
stretch.
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70
3.3 – OVERHEAD LUNGE WALK
Purpose
Set-up
Performance
Coaching Points
ƒ
ƒ
ƒ
To improve length of the hip flexors without using the lower back.
To integrate hip mobility with thoracic spine mobility.
To add in elements of stability and motor control.
ƒ
ƒ
Stand up tall with your feet together and your arms outstretched overhead.
Gently brace the core – this will ensure you’re stabilizing your lumbar spine,
while extending through your thoracic spine.
ƒ
ƒ
ƒ
Take an exaggerated step forward, landing on the heel.
Lower under control to a point where the trailing leg knee is just above the
ground.
Drive through the heel to return to the upright position.
ƒ
Keep the core tight and thoracic spine extended throughout.
ƒ
Land on the heel and drive off the heel.
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71
3.4 – REVERSE LUNGE WITH POSTEROLATERAL REACH
Purpose
ƒ
ƒ
To improve length of the hip flexors without using the lower back.
To integrate hip mobility with thoracic spine rotation.
Set-up
ƒ
ƒ
Stand up tall with your chest out and feet together.
Gently brace the core – this will ensure you’re stabilizing your lumbar spine.
ƒ
Take an exaggerated step backward, keeping the majority of your weight
on your front heel.
Drop down into the lunge position, while simultaneously reaching up and
back with the opposite arm over the lead leg.
Push through the heel to reverse the momentum and return to the starting
position.
Performance
ƒ
ƒ
Coaching Points
ƒ
Keep the chest up and out, and the core tight.
ƒ
Make sure to rotate from your thoracic spine (upper back) versus your
lumbar spine (lower back).
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72
4.1 – SIDE-LYING LEG RAISE
Purpose
Set-up
Performance
ƒ
ƒ
To improve hip abduction strength and mobility.
To feel the difference between hip mobility and lumbar spine mobility.
ƒ
Lie on your left side with your body in a straight line and feet stacked on top
of each other.
ƒ
ƒ
Gently brace the core and lift the right leg, leading with the heel.
Lift as high as you can using your hip, and then return to the starting
position.
ƒ
Don’t worry about your range of motion initially! Get your mobility from
your hips versus your lower back.
ƒ
Keep your core tight and make sure to lead with your heel.
Coaching Points
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73
4.2 – SPLIT-STANCE KNEELING ADDUCTOR MOBS
Purpose
ƒ
To improve the length of the adductor magnus.
ƒ
Set-up on all fours on the floor, and then put one leg directly out to the side
with the knee straight.
The chin should be tucked and the lower back arched.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
Rock back, maintaining neutral spine and stopping short of the point where
your lower back rounds.
As you rock back, shift the weight on your outside foot towards your heel so
your toes come up slightly.
Maintain neutral spine throughout and do not allow your back to round.
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74
4.3 – WALKING SPIDERMAN
Purpose
ƒ
To improve the length of the hip flexors and adductors.
Set-up
ƒ
Stand with your feet together and chest up and out.
ƒ
ƒ
ƒ
Take a long stride forward into a lunge position.
Keeping the chest up and out, lower the same-side elbow to the heel of
your forward leg.
In the bottom position, squeeze the glute of the trailing leg and drive the
hip towards the ground.
Stand up and return to the starting position.
ƒ
Maintain neutral spine throughout and do not allow your back to round.
ƒ
Keep the chest up and out.
ƒ
Make sure to take long strides to lengthen the adductors.
Performance
Coaching Points
ƒ
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75
4.4 – WALKING SPIDERMAN WITH HIP LIFT
Purpose
ƒ
To improve the length of the hip flexors, adductors and hamstrings.
Set-up
ƒ
Stand with your feet together and chest up and out.
ƒ
ƒ
Take a long stride forward into a lunge position.
Keeping the chest up and out, lower the same-side elbow to the heel of
your forward leg.
In the bottom position, squeeze the glute of the trailing leg and drive the
hip towards the ground.
Push your hips back and up, keeping your hands on the ground.
Hold for a count of one-one-thousand, and then return to the starting
position.
Performance
ƒ
ƒ
ƒ
Coaching Points
ƒ
Maintain neutral spine as much as possible and do not allow your back to
round.
ƒ
Keep the chest up and out.
ƒ
Make sure to take long strides to lengthen the adductors.
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76
4.5 – WALKING SPIDERMAN WITH ONE-ARM OVERHEAD REACH
Purpose
ƒ
ƒ
To improve the length of the hip flexors, adductors and hamstrings.
To incorporate thoracic spine rotation.
Set-up
ƒ
Stand with your feet together and chest up and out.
ƒ
ƒ
Take a long stride forward into a lunge position.
Keeping the chest up and out, lower the same-side elbow to the heel of
your forward leg.
In the bottom position, squeeze the glute of the trailing leg and drive the
hip towards the ground.
Reach to the sky with the arm opposite your down leg
Hold for a count of one-one-thousand, and then return to the starting
position.
Performance
ƒ
ƒ
ƒ
Coaching Points
ƒ
Maintain neutral spine throughout and do not allow your back to round.
ƒ
Keep the chest up and out.
ƒ
Make sure to take long strides to lengthen the adductors.
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77
5.1 – SEATED 90/90 MOBILIZATIONS
Purpose
Set-up
ƒ
To improve hip external rotation mobility.
ƒ
Sit on a chair or bench, and move to the edge so that only your glutes and
upper thighs are supported.
Lift your chest and sit up tall, setting a small arch in your lower back.
Take your right ankle and place it on your left knee.
ƒ
ƒ
ƒ
Performance
ƒ
Coaching Points
Use your right hand to slowly press down on your right knee, while using your
left hand to pull up on the foot.
Hold for a one-two count, and then relax.
ƒ
This is a mobilization, not a stretch. Hold for a one-two count, and then
relax.
ƒ
Ease into the movement, and never move into pain.
ƒ
Keep the chest up and a small arch in the lower back throughout.
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78
5.2 – CRADLE WALKS
Purpose
Set-up
Performance
ƒ
To improve hip external rotation mobility, while developing stability in the
opposite foot and hip.
ƒ
Stand up tall with your feet together.
ƒ
Take a step forward with your left leg, grabbing your right foot and ankle,
pulling your instep upward.
Keep the chest up and out throughout, and don’t allow the lower back to
round.
It may help to think about actively pulling the foot up rather than just
grasping it.
ƒ
ƒ
Coaching Points
ƒ
Keep the chest up and a small arch in the lower back throughout.
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79
5.3 – SPLIT-STANCE KNEELING ADDUCTOR MOBS
Purpose
ƒ
To improve hip external rotation mobility.
ƒ
Set-up on all fours on the floor, and then put one leg directly out to the side
with the knee straight.
The chin should be tucked and the lower back arched.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
Rock back, maintaining neutral spine and stopping short of the point where
your lower back rounds.
As you rock back, shift the weight on your outside foot towards your heel so
your toes come up slightly.
Maintain neutral spine throughout and do not allow your back to round.
© Assess and Correct, 2009. All Rights Reserved.
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80
5.4 – SPLIT-STANCE HIP SWIVELS
Purpose
ƒ
To improve hip external rotation mobility.
ƒ
Set-up on all fours on the floor, and then put one leg directly out to the side
with the knee straight.
The chin should be tucked and the lower back arched.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
Drive hip internal and external rotation by rolling back and forth between
your heel and toes on the outside foot.
Hold at the end range of each direction for a count of one-one-thousand.
We typically perform this exercise for time versus reps.
ƒ
Maintain neutral spine throughout with the chin tucked and lower back
arched.
ƒ
Rotate from the hips and not the lumbar spine. Use the toe motion to drive
hip motion.
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81
5.5 – HIP AIRPLANES
Purpose
Set-up
Performance
Coaching Points
ƒ
ƒ
To improve hip internal and external rotation mobility.
To develop stability in the down-leg hip and foot.
ƒ
ƒ
ƒ
Split your legs from front to back and place all your weight on the front leg.
Incline the upper body forward and extend the back leg so you develop a
straight line between your upper body and back leg.
Abduct your arms to 90 degrees for balance.
ƒ
ƒ
ƒ
Lift the back foot to balance on the front leg.
Rotate the pelvis towards the front leg, and then away from the front leg.
The upper body and back leg should be in a straight line throughout.
ƒ
Maintain the incline of the upper body throughout the exercise.
ƒ
Rotate from the hips and not the lumbar spine.
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82
6.1 – KNEELING GLUTE MOBS
Purpose
Set-up
Performance
Coaching Points
ƒ
To improve hip adduction mobility.
ƒ
ƒ
ƒ
Set-up in an all-fours position with the hands underneath the shoulders and
the knees underneath the hips.
Take your right ankle and place it on the back of your left knee.
Set a slight arch in your lower back.
ƒ
ƒ
With your back set, think about pushing “back” into your right hip.
Hold for a 1-2 count, and then return to the starting position.
ƒ
Maintain neutral spine throughout.
ƒ
Keep the hips pointed towards the front, rather than allowing them to
rotate or side-bend.
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83
6.2 – CROSS-BEHIND OVERHEAD REVERSE LUNGES
Purpose
Set-up
Performance
ƒ
To improve hip adduction mobility, with an added element of stability from
the supporting hip and foot.
ƒ
Stand up tall with your feet shoulder-width apart and arms outstretched to
the sides.
ƒ
ƒ
ƒ
As you stride backward and behind you with one leg, reach overhead.
The shin on your stance leg should be completely vertical throughout.
Drive off the front heel and return to the starting position.
ƒ
Keep the torso upright, and do not allow the shoulders and upper back to
round.
ƒ
Make sure not to stride too far laterally; if you do, you’ll tip over.
Coaching Points
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84
7.1 – LYING KNEE-TO-KNEE PULL-INS
Purpose
Set-up
ƒ
To improve hip internal rotation mobility which are caused by muscular
restrictions.
ƒ
Lie on your back with your knees bent and feet flat on the floor.
Exaggerate the width between your feet.
ƒ
From the starting position, think about trying to touch your knees together
while keeping your feet on the floor.
Hold for a two count, and then return to the starting position.
Performance
ƒ
Coaching Points
ƒ
Don’t worry if your feet are totally flat on the ground; as long as you’re
getting a stretch in the hip region, it’s not a big deal.
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85
7.15 – PRONE WINDSHIELD WIPERS
Purpose
Set-up
Performance
Coaching Points
ƒ
To improve hip internal rotation mobility which are caused by hip capsule
restrictions.
ƒ
Lie on your stomach with your arms out to the sides. Your knees should be
together and feet up in the air.
ƒ
ƒ
Keeping the knees together, let the feet fall out to the sides.
Hold for a two count, and then return to the starting position.
ƒ
Focus on keeping the knees together throughout the course of this
exercise.
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86
7.2 – SPLIT-STANCE HIP SWIVELS
Purpose
ƒ
To improve hip internal rotation mobility.
ƒ
Set-up on all fours on the floor, and then put one leg directly out to the side
with the knee straight.
The chin should be tucked and the lower back arched.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
Drive hip internal and external rotation by rolling back and forth between
your heel and toes on the outside foot.
Hold at the end range of each direction for a count of one-one-thousand.
We typically perform this exercise for time versus reps.
ƒ
Maintain neutral spine throughout with the chin tucked and lower back
arched.
ƒ
Rotate from the hips and not the lumbar spine. Use the toe motion to drive
hip motion.
© Assess and Correct, 2009. All Rights Reserved.
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87
7.3 – HIP AIRPLANES
Purpose
Set-up
Performance
Coaching Points
ƒ
ƒ
To improve hip internal and external rotation mobility.
To develop stability in the down-leg hip and foot.
ƒ
ƒ
ƒ
Split your legs from front to back and place all your weight on the front leg.
Incline the upper body forward and extend the back leg so you develop a
straight line between your upper body and back leg.
Abduct your arms to 90 degrees for balance.
ƒ
ƒ
ƒ
Lift the back foot to balance on the front leg.
Rotate the pelvis towards the front leg, and then away from the front leg.
The upper body and back leg should be in a straight line throughout.
ƒ
Maintain the incline of the upper body throughout the exercise.
ƒ
Rotate from the hips and not the lumbar spine.
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88
8.1 – SUPINE BRIDGE
ƒ
Purpose
ƒ
Set-up
Performance
Coaching Points
To improve hip extension, and learn the difference between hip motion
and lumbar spine motion.
To activate the gluteals.
ƒ
Lie on your back with your arms at your sides, knees bent and feet flat on
the floor.
ƒ
ƒ
ƒ
Tense your abs and squeeze your glutes to initiate the movement.
Go only as high as your glutes will take you; don’t arch your back!
Lower under control to a point just above the ground, and repeat.
ƒ
Drive through the heels and use the glutes to promote the movement,
versus the lower back and hamstrings.
ƒ
Don’t go further than your glutes can take you, and definitely don’t
hyperextend the low back. Do it right!
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89
8.2 – ONE-LEG SUPINE BRIDGE
ƒ
Purpose
ƒ
ƒ
Lie on your back with your arms at your sides, knees bent and feet flat on
the floor.
Pull one leg up to your chest.
ƒ
ƒ
ƒ
Tense your abs and squeeze your glutes to initiate the movement.
Go only as high as your glutes will take you; don’t arch your back!
Lower under control to a point just above the ground, and repeat.
ƒ
Drive through the heels and use the glutes to promote the movement,
versus the lower back and hamstrings.
ƒ
Don’t go further than your glutes can take you, and definitely don’t
hyperextend the low back. Do it right!
ƒ
Avoid rounding the back when grabbing the shin. Your head should not
come up off the floor.
ƒ
Set-up
Performance
Coaching Points
To improve hip extension, and learn the difference between hip motion
and lumbar spine motion.
To activate the gluteals in a unilateral fashion.
© Assess and Correct, 2009. All Rights Reserved.
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90
8.3 – WALL MARCH ISOMETRIC HOLD
ƒ
Purpose
ƒ
ƒ
ƒ
Set-up
ƒ
Coaching Points
Stand facing a wall; you should be a few feet away with your hands and
fingertips resting gently up against it.
There should be a natural amount of forward lean in this position.
ƒ
Gently brace your core and actively drive the heel of your stance leg in the
ground. Simultaneously raise your opposite knee as high as it will go.
In this position, you should be actively contracting the glute of your stance
leg, your chest should be out, and your opposite knee should be as high as
it will go.
ƒ
Stay tight/tall throughout.
ƒ
Squeeze the glute of the stance leg. No hamstrings allowed!
ƒ
Performance
To improve hip extension, and learn the difference between hip motion
and lumbar spine motion.
To activate the gluteals in a unilateral fashion.
To train opposing hip function – one hip flexes, one hip extends.
© Assess and Correct, 2009. All Rights Reserved.
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91
8.4 – BOWLER SQUATS
Purpose
ƒ
To train the gluteals to produce and resist motion in all three planes of
movement.
ƒ
Stand on your left foot with a slight bend in your knee and your right foot
held slightly off the ground.
Your chest should be out and your back flat.
Set-up
ƒ
ƒ
From the starting position, sit back into your left hip while reaching across
your body with your right hand.
Sit back until you get a nice stretch in the glutes, or until you feel as though
you’re going to lose your balance.
Return to the starting position.
ƒ
Keep the chest up and back flat throughout.
ƒ
Shorten the range of motion initially if need be. It will increase as your hip
mobility and strength improves over time.
ƒ
Performance
Coaching Points
ƒ
© Assess and Correct, 2009. All Rights Reserved.
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92
9.1 – HIP ABDUCTOR WALL SLIDE
Purpose
ƒ
To activate and strengthen the glute max and posterior glute medius.
ƒ
Take your shoes off and lie up against a wall on your side. Your entire body
should be up against the wall; feet, glutes, upper back and head.
Slightly externally rotate the toes of the left foot.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
Gently brace the core and pull the heel back into the wall while lifting it
upwards.
Lift in a controlled fashion to a point where you run out of hip motion, and
then return to the starting position.
ƒ
Keep the toes externally rotated, and pull back into the heel throughout
the exercise.
ƒ
Focus on keeping the core tight, and moving from the hip versus the lower
back.
© Assess and Correct, 2009. All Rights Reserved.
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93
9.2 – X-BAND WALKS
Purpose
Set-up
Performance
Coaching Points
ƒ
ƒ
To activate and strengthen the glute max and posterior glute medius.
To strengthen the core, scapular stabilizers and shoulder external rotators.
ƒ
Take a resistance band and step on it so that both feet are resting on the
band.
Cross it over itself so the band forms an “X,” and hold it with your hands
facing each other and your arms tucked into your sides.
ƒ
ƒ
ƒ
Brace your midsection, get tall, and walk slowly from side-to-side.
Think about leading from your heels versus your toes. This will make sure
you’re using all the muscles to abduct your hip, not just your TFL.
ƒ
Focus on leading with the heel, not the toes.
ƒ
Stay tall and tight throughout. Do not allow the torso to side-bend.
© Assess and Correct, 2009. All Rights Reserved.
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94
9.3 – SIDE BRIDGE WALL SLIDES
Purpose
ƒ
ƒ
To activate and strengthen the glute max and posterior glute medius.
To build functional movement patterns by integrating the opposite side
quadratus lumborum.
ƒ
Take your shoes off and lie up against a wall on your side. Your entire body
should be up against the wall; feet, glutes, upper back and head.
Slightly externally rotate the toes of the left foot.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
Gently brace the core and drive up into a side bridge position. Your feet,
hips and torso should be in a straight line.
Next, pull the heel back into the wall while lifting it upwards.
Lift in a controlled fashion to a point where you run out of hip motion, and
then return to the starting position.
ƒ
Make sure to keep a neutral spinal alignment, and keep the hips up
throughout.
ƒ
Keep the toes externally rotated, and pull back into the heel throughout
the exercise.
ƒ
Focus on keeping the core tight, and moving from the hip versus the lower
back.
© Assess and Correct, 2009. All Rights Reserved.
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95
9.4 – BOWLER SQUATS
Purpose
ƒ
To train the gluteals to produce and resist motion in all three planes of
movement.
ƒ
Stand on your left foot with a slight bend in your knee and your right foot
held slightly off the ground.
Your chest should be out and your back flat.
Set-up
ƒ
ƒ
From the starting position, sit back into your left hip while reaching across
your body with your right hand.
Sit back until you get a nice stretch in the glutes, or until you feel as though
you’re going to lose your balance.
Return to the starting position.
ƒ
Keep the chest up and back flat throughout.
ƒ
Shorten the range of motion initially if need be. It will increase as your hip
mobility and strength improves over time.
ƒ
Performance
Coaching Points
ƒ
© Assess and Correct, 2009. All Rights Reserved.
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96
10.1 – SIDE-LYING CLAMS
Purpose
ƒ
To train the gluteals to produce and resist external rotation.
Set-up
ƒ
Lie on your side with your hips and knees bent, and feet together.
ƒ
ƒ
Brace your core, and slowly rotate your left leg away from the floor.
Keep both feet together throughout the movement, and rotate your hip as
far as you can without moving the lower back.
Return to the starting position.
Performance
ƒ
Coaching Points
ƒ
Keep the core tight and rotate from the hips versus the lower back. Hip
range of motion may be limited at first.
ƒ
It may help to think about swiveling through your heel. This should facilitate
better gluteal function.
© Assess and Correct, 2009. All Rights Reserved.
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97
10.2 – BAND RESISTED CLAMS
Purpose
ƒ
To train the gluteals to produce and resist external rotation.
ƒ
Place a light band around your feet, and slide it up so that it rests just
above your knees.
Lie on your side with your hips and knees bent, and feet together.
Set-up
ƒ
Performance
ƒ
ƒ
ƒ
Coaching Points
Brace your core, and slowly rotate your left leg away from the floor.
Keep both feet together throughout the movement, and rotate your hip as
far as you can without moving the lower back.
Return to the starting position.
ƒ
Keep the core tight and rotate from the hips versus the lower back. Hip
range of motion may be limited at first, especially when adding resistance.
ƒ
It may help to think about swiveling through your heel. This should facilitate
better gluteal function.
© Assess and Correct, 2009. All Rights Reserved.
www.AssessAndCorrect.com
98
10.3 – BOWLER SQUATS
Purpose
ƒ
To train the gluteals to produce and resist motion in all three planes of
movement.
ƒ
Stand on your left foot with a slight bend in your knee and your right foot
held slightly off the ground.
Your chest should be out and your back flat.
Set-up
ƒ
ƒ
From the starting position, sit back into your left hip while reaching across
your body with your right hand.
Sit back until you get a nice stretch in the glutes, or until you feel as though
you’re going to lose your balance.
Return to the starting position.
ƒ
Keep the chest up and back flat throughout.
ƒ
Shorten the range of motion initially if need be. It will increase as your hip
mobility and strength improves over time.
ƒ
Performance
Coaching Points
ƒ
© Assess and Correct, 2009. All Rights Reserved.
www.AssessAndCorrect.com
99
11.1 – LYING PSOAS MARCH
Purpose
Set-up
Performance
Coaching Points
ƒ
ƒ
To activate and strengthen the psoas.
To teach the difference between hip flexion and lumbar flexion.
ƒ
Lie on your back with your legs straight and your arms bent so that your
fingertips are in the small of your back.
Set a neutral spine; if you need to, place a small towel roll in between your
lumbar spine and the ground.
ƒ
ƒ
ƒ
Initiate the movement by pulling from the front of your hip.
Pull as high as you can without losing the curve in your lower back, and
then return to the starting position.
ƒ
Keep the natural curve in your lower back throughout the course of the
movement.
ƒ
Make sure to pull your knee in a straight line – don’t allow it to deviate sideto-side.
© Assess and Correct, 2009. All Rights Reserved.
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100
11.2 – SEATED PSOAS HOLDS
Purpose
Set-up
Performance
ƒ
ƒ
To activate and strengthen the psoas, while integrating core stability.
To teach the difference between hip flexion and lumbar flexion.
ƒ
ƒ
Sit on a very low box with your knees above your hips.
Place the fingertips behind the head, lift the chest, and gently brace the
core.
ƒ
ƒ
Slowly raise one knee an inch or so off the ground.
Focus on staying tall through the torso and driving from the front of your
hips.
Hold for 3-5 seconds, and then return to the starting position.
ƒ
Coaching Points
ƒ
Keep the natural curve in your lower back throughout the course of the
movement.
ƒ
Make sure to pull your knee in a straight line – don’t allow it to deviate sideto-side.
© Assess and Correct, 2009. All Rights Reserved.
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101
11.3 – WALL MARCH ISOMETRIC HOLD
ƒ
Purpose
ƒ
ƒ
ƒ
Set-up
ƒ
Coaching Points
Stand facing a wall; you should be a few feet away with your hands and
fingertips resting gently up against it.
There should be a natural amount of forward lean in this position.
ƒ
Gently brace your core and actively drive the heel of your stance leg in the
ground. Simultaneously raise your opposite knee as high as it will go.
In this position, you should be actively contracting the glute of your stance
leg, your chest should be out, and your opposite knee should be as high as
it will go.
ƒ
Stay tight/tall throughout.
ƒ
Squeeze the glute of the stance leg. No hamstrings allowed!
ƒ
Performance
To improve hip flexion, and learn the difference between hip motion and
lumbar spine motion.
To activate the gluteals in a unilateral fashion.
To train opposing hip function – one hip flexes, one hip extends.
© Assess and Correct, 2009. All Rights Reserved.
www.AssessAndCorrect.com
102
11.4 – STANDING PSOAS HOLDS
ƒ
To activate and strengthen the psoas, while integrating core, foot and hip
stability.
To teach the difference between hip flexion and lumbar flexion.
ƒ
Stand up tall with your fingertips behind your head.
ƒ
Gently brace the core, lift the ribcage and pull the left knee as high as
possible.
Keep your chest out, core tight, left knee above 90 degrees, and your right
hip extended with the glutes tense.
Hold for 3-5 seconds, lower and repeat.
ƒ
Purpose
Set-up
Performance
ƒ
ƒ
Coaching Points
ƒ
Maintain good posture throughout – chest up and neutral spine
throughout.
ƒ
Make sure to flex the hip versus the lumbar spine, and actively extend
through the down leg.
© Assess and Correct, 2009. All Rights Reserved.
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103
12.1 – ROCKING ANKLE MOBS
Purpose
ƒ
To improve length of the gastrocnemius and/or soleus.
Set-up
ƒ
ƒ
Start in a pike position with the hips higher than the rest of the body.
Place the left foot behind the right ankle.
ƒ
With the right leg straight, press the heel of the right foot down until you get
a mild stretch. Hold for a one-two count, and then return to the starting
position.
If you want to put more emphasis on the soleus versus the gastrocnemius,
try bending the stretch leg versus keeping it straight.
Performance
ƒ
Coaching Points
ƒ
As mobility and soft-tissue extensibility improves, work your hands further
apart to increase the stretch.
© Assess and Correct, 2009. All Rights Reserved.
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104
12.2 – WALL ANKLE MOBS
Purpose
ƒ
To improve ankle mobility into dorsiflexion.
Set-up
ƒ
ƒ
Stand facing a wall, with the toes of one foot directly up against the wall.
Stand up tall, and place your hands on the wall for support.
ƒ
Place the weight on your front heel, and gently glide the knee forward,
touching the wall. Pulse in and out of this position several times.
If you can easily touch the wall, scoot your foot backwards in half inch
increments until your mobility is tested.
When you can no longer keep the weight on your heel, or you feel the
weight shifting towards the inside of your foot, stop the drill and repeat on
the opposite side.
ƒ
Performance
ƒ
Coaching Points
ƒ
This is a mobility drill, NOT a stretch. You may not “feel” much of anything.
ƒ
Keep the weight on the heel, and towards the outside of the foot
throughout.
© Assess and Correct, 2009. All Rights Reserved.
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105
12.3 – KNEE-BREAK ANKLE MOBS
Purpose
ƒ
To improve ankle mobility into dorsiflexion.
Set-up
ƒ
ƒ
Place a pair of small plates on the floor.
Stand up tall, placing your toes on the plates.
ƒ
ƒ
With your weight on your heels, gently glide your knees forward.
As you glide, resist the temptation to move at the hips, or shift the weight
toward your toes.
ƒ
If you have a significant asymmetry between sides, return to the previous
exercise until you achieve symmetry.
ƒ
Stay tall, and keep the weight on the heels throughout.
Performance
Coaching Points
© Assess and Correct, 2009. All Rights Reserved.
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106
13.1 – THORACIC EXTENSION ON ROLLER
Purpose
Set-up
ƒ
To improve extension in the thoracic spine.
ƒ
Position yourself on the floor with the knees flexed to 90 degrees and your
body perpendicular to the roller behind you.
Lie back so that the roller crosses your upper back, just below the shoulder
blades.
Clasp your hands gently behind your head, pull your elbows together, and
tuck your chin.
ƒ
ƒ
ƒ
Performance
Coaching Points
ƒ
From the starting position, extend your upper back, hinging over the foam
roller.
Keep the stomach tight throughout, and make sure to extend at the upper
back versus your lower back.
ƒ
Keep the butt on the ground throughout.
ƒ
Extend at the upper versus the lower back.
ƒ
Keep the chin tucked throughout.
© Assess and Correct, 2009. All Rights Reserved.
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107
13.2 – BENT-OVER THORACIC SPINE ROTATION
Purpose
ƒ
To improve rotation in the thoracic spine.
ƒ
Stand up tall, and then sit back with the hips as if you were going to
perform a deadlift.
Your arms should be hanging down towards the ground.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
Raise one arm out to the side with the thumb up, following it with rotation of
your head.
Keep the core gently braced throughout; this will ensure thoracic spine
rotation versus lumbar rotation.
ƒ
Keep the upper arm at a 90-degree angle to the body.
ƒ
Keep the spine in neutral throughout. Don’t allow the chest or shoulders to
sag.
© Assess and Correct, 2009. All Rights Reserved.
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108
13.3 – QUADRUPED EXTENSION-ROTATION
Purpose
ƒ
To improve extension and rotation in the thoracic spine.
ƒ
Start in quadruped with the hands underneath the shoulders and knees
underneath the hips.
Next, place one hand behind your head.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
Gently move the elbow of the “top” elbow down and back towards the
opposite knee.
Reverse the motion, coming past the starting point to promote extension
and rotation. Driving the eyes upwards will help as well.
ƒ
Keep the elbow up throughout.
ƒ
Don’t move too far downward at any point in the movement.
ƒ
Make sure to stabilize the lumbar spine and move from the thoracic spine
throughout.
© Assess and Correct, 2009. All Rights Reserved.
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109
13.3 – 3- POINT EXTENSION-ROTATION
Purpose
Set-up
ƒ
ƒ
To improve extension and rotation in the thoracic spine.
To improve core/lumbar stability while rotating from the thoracic spine.
ƒ
Start in quadruped with the hands underneath the shoulders and knees
underneath the hips.
Next, take place one hand behind your head.
Press up into a modified push-up position with the feet wider than usual.
ƒ
ƒ
ƒ
Performance
ƒ
ƒ
Coaching Points
Gently move the elbow of the “top” elbow down and back towards the
opposite knee.
Reverse the motion, coming past the starting point to promote extension
and rotation. Driving the eyes upwards will help as well.
You’ll have to use muscular control to prevent lumbar hyperextension.
Keep that core tight!
ƒ
Keep the elbow up throughout.
ƒ
Don’t move too far downward at any point in the movement.
ƒ
Make sure to stabilize the lumbar spine and move from the thoracic spine
throughout.
© Assess and Correct, 2009. All Rights Reserved.
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110
13.4 – YOGA PUSH-UPS
Purpose
ƒ
ƒ
To improve extension in the thoracic spine.
To promote scapular and core stability, while mobilizing the hamstrings and
calves.
Set-up
ƒ
Start in a basic push-up position.
ƒ
Perform a basic push-up with the chest, and not the chin, leading the
movement. Keep the elbows tucked at a 45 degree angle to the body
throughout.
As your reach the top of the movement, shift your hips up in the air while
driving your heels towards the ground.
Performance
ƒ
Coaching Points
ƒ
Keep the elbows tucked throughout.
ƒ
Don’t allow the lower back to sag.
ƒ
Don’t look up with your eyes. Keep you chin tucked throughout.
© Assess and Correct, 2009. All Rights Reserved.
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111
13.5 – SQUAT-TO-STAND WITH EXTENSION-ROTATION
Purpose
ƒ
ƒ
To improve extension and rotation in the thoracic spine.
To integrate thoracic spine mobility with hip mobility
Set-up
ƒ
Set-up with your feet in a slightly wider than shoulder-width stance.
ƒ
ƒ
Bend over to grab the bottom of your feet, and then “pull” yourself into a
deep squat position.
As you move into the bottom position, focus on forcing the chest up,
pushing the knees out, and keeping the heels down.
Keep your right hand under your foot but raise your left hand up overhead,
following it with your eyes. Hold for a count of one-one-thousand.
Bring the left hand back under the left foot, and then repeat on the right
side.
From the bottom position, raise the hips back up without letting go of your
feet.
Hold this hamstring stretch for a count of one-one-thousand, and then pull
yourself back down into the deep squat position.
Do not set-up with the arms outside the knees.
ƒ
Focus on keeping the chest up and knees out throughout.
ƒ
Don’t rush through the movement! Hold the bottom of the squat, the left
hand up position, the right hand up position, and the hamstrings stretch for
a count of one-one-thousand each.
ƒ
ƒ
Performance
ƒ
ƒ
ƒ
Coaching Points
© Assess and Correct, 2009. All Rights Reserved.
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112
14.1 – FOREARM WALL SLIDES
Purpose
ƒ
To improve serratus anterior activation and drive upward scapular rotation.
ƒ
Face the wall with your arms in front of our body and elbows flexed to 90
degrees. The forearms should be parallel to the wall.
Protract the shoulder blades so the forearms are flat up against the wall.
Set-up
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
Posteriorly tilt the shoulder blades and gradually slide the forearms up the
wall.
When you hit end-range, gradually lower your arm and repeat for the
desired number of reps.
Keep your head and neck in neutral throughout.
© Assess and Correct, 2009. All Rights Reserved.
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113
14.2 – FEET-ELEVATED SCAP PUSH-UPS
Purpose
ƒ
To improve serratus anterior activation and strength.
ƒ
Set-up in a push-up position with the feet elevated on top of a box or
bench.
The chin should be tucked throughout.
Set-up
ƒ
ƒ
Without allowing the elbows to bend, let the shoulder blades come
together.
From this position, push-up to protract the shoulder blades and return to the
starting position. This should elevate your torso a few more inches over the
starting position.
ƒ
Don’t allow the hips to sag. Keep the core tight throughout.
ƒ
Don’t allow the elbows to bend. Move from your shoulder blades.
ƒ
Don’t let the head protrude forward.
ƒ
Performance
Coaching Points
© Assess and Correct, 2009. All Rights Reserved.
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114
14.3 – PUSH-UP PLUS
Purpose
ƒ
To improve serratus anterior activation and strength.
Set-up
ƒ
ƒ
Set-up in a push-up position with the feet on the floor.
The chin should be tucked throughout.
ƒ
ƒ
Perform a normal push-up, leading with the chest versus the chin.
As you come up to the top, overemphasize the protraction of the
scapulae. This should elevate your torso a few more inches over the starting
position.
ƒ
Don’t allow the hips to sag. Keep the core tight throughout.
ƒ
Don’t let the head protrude forward.
Performance
Coaching Points
© Assess and Correct, 2009. All Rights Reserved.
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115
14.4 – HAND SWITCHES
Purpose
ƒ
To improve serratus anterior activation and strength.
Set-up
ƒ
ƒ
Set-up in a push-up position with the feet on the floor.
You’ll want a low aerobic box or step of about 6-8” in height placed to your
right.
ƒ
With only a slight bend in your elbow, reach up and place your right hand
on the step. Follow it up immediately with your left hand.
“Walk” down to the right side of the step. Follow it immediately with your
left hand.
Once both hands are on the right side of step, go back in the opposite
direction.
Performance
ƒ
ƒ
Coaching Points
ƒ
Don’t allow the hips to sag. Keep the core tight throughout.
ƒ
Don’t let the head protrude forward.
ƒ
Maintain only a slight bend in the elbows throughout.
© Assess and Correct, 2009. All Rights Reserved.
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116
14.5 – ONE-LEG SCAP PUSH-UPS
Purpose
ƒ
ƒ
To improve serratus anterior activation and strength.
To improve core stability, specifically preventing lumbar extension and
rotation.
ƒ
Set-up in a push-up position with the feet on the floor. Next, take one foot 12” off the ground.
The chin should be tucked throughout.
Set-up
ƒ
ƒ
Without allowing the elbows to bend, let the shoulder blades come
together.
From this position, push-up to protract the shoulder blades and return to the
starting position. This should elevate your torso a few more inches over the
starting position.
Halfway through your reps, switch which leg is supporting you.
ƒ
Don’t allow the hips to sag. Keep the core tight throughout.
ƒ
Don’t allow the elbows to bend. Move from your shoulder blades.
ƒ
Don’t let the head protrude forward.
ƒ
Performance
Coaching Points
ƒ
© Assess and Correct, 2009. All Rights Reserved.
www.AssessAndCorrect.com
117
15.1 – SIDE-LYING CROSS-BODY STRETCH
Purpose
Set-up
ƒ
ƒ
To improve length of the posterior rotator cuff muscles.
To improve shoulder internal rotation mobility.
ƒ
Set-up by lying on your side on a stable surface, tucking your shoulder
blade down so that the chest puffs out.
If possible, make sure your head is supported by a foam roller (or a similar
object).
ƒ
ƒ
Performance
ƒ
Coaching Points
ƒ
With the elbow flexed to 90 degrees and the arm elevated to 90 degrees
and resting on the floor, pull the elbow and upper arm across the body
slightly.
Make sure the scapula is stabilized throughout.
Don’t allow your shoulder to round during this movement. Keep the chest
out.
© Assess and Correct, 2009. All Rights Reserved.
www.AssessAndCorrect.com
118
15.2 – SLEEPER STRETCH
Purpose
Set-up
ƒ
ƒ
To improve length of the posterior rotator cuff muscles.
To improve shoulder internal rotation mobility.
ƒ
Set-up by lying on your side on a stable surface, tucking your shoulder
blade down so that the chest puffs out.
If possible, make sure your head is supported by a foam roller (or a similar
object).
ƒ
ƒ
Performance
Coaching Points
ƒ
ƒ
With the elbow flexed to 90 degrees and the arm elevated to 90 degrees
and resting on the floor, gently press down on the wrist of the bottom arm.
Make sure the scapula is stabilized throughout.
Try performing this stretch at 75, 90 and 105 degrees of elevation to see
which works best for you.
ƒ
Don’t allow your shoulder to round during this movement. Keep the chest
out.
ƒ
Keep your shoulder blade tucked at all times.
ƒ
This isn’t an aggressive stretch. Be very gentle and it will improve with time.
© Assess and Correct, 2009. All Rights Reserved.
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119
15.3 – PRONE INTERNAL ROTATION
Purpose
Set-up
ƒ
ƒ
To improve activation and strength of the subscapularis.
To improve shoulder internal rotation mobility.
ƒ
Set-up by lying face down on a stretching table or bed, with the upper arm
supported on a towel roll and forearm hanging off the edge.
Both the shoulder and elbow should be at 90 degrees, with the wrist
straight.
ƒ
ƒ
Performance
ƒ
From the starting position, internally rotate the shoulder to move your hand
in an arc back toward your hip.
If you want to shrug your shoulder or lose positioning of the scapula, return
to the starting position
ƒ
Don’t allow the elbow to extend, the wrist to flex, or allow the shoulders to
shrug.
ƒ
Make sure you’re rotating solely from the shoulder.
Coaching Points
© Assess and Correct, 2009. All Rights Reserved.
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120
15.4 – DYNAMIC BLACKBURNS
Purpose
ƒ
ƒ
To improve shoulder internal rotation mobility.
To improve scapular upward rotation.
Set-up
ƒ
ƒ
Set-up by lying face down on the ground or a bench.
Place your hands behind your back as if you were being handcuffed.
ƒ
To begin, retract the shoulder blades, externally rotate the humerus, and
make a wide, sweeping arc until your hands form a “Y” in front of your
body.
Return to the starting position, making sure to internally rotate the arms as
you pass 90 degrees of abduction on the way down.
Performance
ƒ
Coaching Points
ƒ
Keep the chin tucked throughout the movement.
ƒ
Don’t force the range of motion.
ƒ
Externally rotate the arms as you move up, and internally rotate them as
you move down.
© Assess and Correct, 2009. All Rights Reserved.
www.AssessAndCorrect.com
121
16.1 – NO MONEY DRILL
Purpose
Set-up
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To improve activation and strength in the external rotators of the shoulder.
To improve activation and strength in the lower trapezius.
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Set-up with your back against a door frame, corner of a wall, or post. You
should have a shoulder blade on each side of the corner.
Stand up tall with the head positioned against the corner and chin tucked.
The elbows should be flexed to 90 degrees, hands adjacent to each other
and the palms up.
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Performance
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Coaching Points
To begin, retract and depress the shoulder blades while externally rotating
the shoulder, moving the hands away from each other.
Return to the starting position along this same line and repeat for reps.
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Keep the chin tucked and head against the wall throughout the
movement.
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Avoid shrugging the shoulders.
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Don’t force the range of motion.
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16.2 – SIDE-LYING EXTENSION-ROTATION
Purpose
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To improve internal and external rotation mobility in the shoulders.
To improve extension of the thoracic spine.
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Assume a right-side lying position with the left hip and knee flexed to 90
degrees and the right leg straight. The left knee should be resting on a
medicine ball or foam roller.
Rotate your head and trunk slightly to the left.
Set-up
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Performance
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Brace the abdominals, push your right hand up towards the ceiling, and
raise your left arm up and out to rotate the thoracic spine.
Hold for a count of one-one-thousand, and then return to the starting
position. The thumb should rotate back and down as you go through the
movement.
Coaching Points
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Brace the abdominals throughout to “block” lumbar spine rotation.
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16.2 – SIDE-LYING INTERNAL-EXTERNAL ROTATION
Purpose
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To improve internal and external rotation mobility in the shoulders.
To improve extension of the thoracic spine.
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Assume a right-side lying position with the left hip and knee flexed to 90
degrees and the right leg straight. The left knee should be resting on a
medicine ball or foam roller.
Rotate your head and trunk slightly to the left.
Set-up
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Performance
Coaching Points
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Brace the abdominals, push your right hand up towards the ceiling, and
raise your left arm up and out to rotate the thoracic spine.
Hold for a count of one-one-thousand. For the internal/external rotation,
you’re going to be going up and down behind the body. In the top the
arms will be overhead with more external rotation, and in the body they will
be down by the glutes in more internal rotation.
Brace the abdominals throughout to “block” lumbar spine rotation.
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16.3 – SPLIT-STANCE BROOMSTICK PEC MOBS
Purpose
Set-up
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To improve pec extensibility and improve external rotation range of motion.
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Set-up in a staggered position with the left foot about two feet in front of
the right. Your toes should be facing straight ahead.
Stand up tall holding a broomstick so that one end is in your left palm and
the other end is in your right hand.
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Performance
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Coaching Points
Keeping both elbows straight, push gently with your right hand and pull
back slightly with your left upper back muscles. Your left arm will be
stretched out and back.
You should feel a nice stretch in your pecs. Hold for a one-two count, and
then return to the starting position.
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Make sure not to allow the toes to rotate outwards during this exercise.
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Don’t forget to “pull” the shoulder blade back and down as you are driving
the broomstick.
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16.4 – SIDE-LYING EXTENSION-ROTATION WITH PERTURBATIONS
Purpose
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To improve internal and external rotation mobility in the shoulders.
To improve extension of the thoracic spine.
To improve reflexive firing and stabilization of the rotator cuff muscles.
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Assume a right-side lying position with the left hip and knee flexed to 90
degrees and the right leg straight. The left knee should be resting on a
medicine ball or foam roller.
Rotate your head and trunk slightly to the left.
Set-up
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Brace the abdominals, push your right hand up towards the ceiling, and
raise your left arm up and out to rotate the thoracic spine.
At the end range, have a partner gently push your wrist in various directions
and hold for a five count.
Focus on locking your shoulder in place throughout the exercise.
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Brace the abdominals throughout to “block” lumbar spine rotation.
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The partner providing the perturbations shouldn’t get too aggressive. Don’t
push too hard, slap or go too fast.
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Performance
Coaching Points
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16.5 – SUPINE NO MONEY DRILL WITH BAND
Purpose
Set-up
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To improve activation and strength in the external rotators of the shoulder.
To improve activation and strength in the lower trapezius.
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Set-up on the floor with a foam roller positioned along your thoracic spine
and supporting your head. You may need several rollers to accomplish this.
Pull the shoulder blades back and down around the roller to pop the chest
out.
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Performance
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With the chin tucked and elbows locked at 90 degrees, externally rotate
the humerus against the mini-band.
This can be done as a warm-up, or with 10 second holds at the end of a
workout.
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Keep the chin tucked and head against the roller throughout the
movement.
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Avoid shrugging the shoulders, and don’t allow the chest to cave over.
Coaching Points
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17.1 – SCAPULAR WALL SLIDES
Purpose
Set-up
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To improve activation and strength in the lower trapezius.
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Set-up with the back of your head, upper back and buttocks up against a
wall. Your feet can be set comfortably out in front of you.
Raise your hands up overhead with your hands as far back as they can
comfortably go.
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Performance
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From the starting position, slowly slide your arms down the wall by pulling
your shoulder blades down and puffing your chest out.
Work to keep the arms as externally rotated as possible.
Hold the bottom position for a count of one-one-thousand, and then return
to the starting position.
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Keep the chin tucked and head against the wall throughout the
movement.
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Work through a full range of motion.
Coaching Points
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17.2 – BEHIND THE NECK PULL-APARTS
Purpose
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To improve activation and strength in the lower trapezius.
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Stand up tall and raise your hands up overhead with your hands as far
back as they can comfortably go.
You will be holding a mini-band with both hands.
Set-up
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From the starting position, depress the shoulder blades and puff your chest
out as you lower the arms to the bottom position. The band will pass
behind your head as you go.
Hold at the bottom position for a count of one-one-thousand.
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Keep the chin tucked and head in-line with the torso throughout.
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Work through a full range of motion.
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Performance
Coaching Points
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17.3 – REACH, ROLL AND LIFT
Purpose
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To improve activation and strength in the lower trapezius.
Set-up
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Kneel on the floor with the chest over the thighs in a neutral spine position.
The palms should be flat on the floor in front of you.
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Slide one hand as far forward as possible. At the end range, and without
bending the elbow, externally rotate the arm and “lift” the hand off the
ground.
Hold for a count of one-one-thousand, and then return to the starting
position.
Performance
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Don’t bend the elbow on the “lift.” Instead, thinking of driving from the
scapulae.
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Don’t allow the chest to rise.
Coaching Points
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17.4 – DOORWAY SLIDES
Purpose
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To improve activation and strength in the lower trapezius.
To improve shoulder external rotation mobility.
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Set up in the middle of a doorway with both arms raised to 90 degrees and
your hands on the door frame.
Gently lean forward to get a stretch in your pecs.
Set-up
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Keeping the chin tucked and cervical spine in neutral, depress the
scapulae by sliding the hands down the frame and puffing the chest out.
Hold for a count of one-one-thousand in the bottom position, and raise the
arms back overhead.
Keep the chest up and out throughout.
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Don’t allow your body to slip into a head forward posture.
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Don’t be too aggressive with the initial stretch.
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Performance
Coaching Points
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18.1 – FOREARM WALL SLIDES
Purpose
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To improve serratus anterior activation and drive upward scapular rotation.
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Face the wall with your arms in front of our body and elbows flexed to 90
degrees. The forearms should be parallel to the wall.
Protract the shoulder blades so the forearms are flat up against the wall.
Set-up
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Performance
Coaching Points
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Posteriorly tilt the shoulder blades and gradually slide the forearms up the
wall.
When you hit end-range, gradually lower your arm and repeat for the
desired number of reps.
Keep your head and neck in neutral throughout.
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18.2 – PRONE TRAP RAISE (Y)
Purpose
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To improve upward scapular rotation.
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Standing tall with the chin tucked, sit back with an arched back as if you
were setting up to deadlift.
Your arms should be hanging straight down towards the ground.
Set-up
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Drive through your shoulder blades to raise your arms to the 10 and 2
o’clock positions. The thumbs should be up.
Hold for a count of one-one-thousand before lowering to the starting
position.
Gently brace your core throughout the movement.
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Do not allow the upper or lower back to round.
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Don’t allow the head to move, and keep the neck in neutral.
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Drive from the scapulae – don’t just shrug!
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Performance
Coaching Points
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19.1 – SUPINE CHIN TUCK
Purpose
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To improve activation and strength in the deep neck flexors.
Set-up
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Lie on your back on the floor or a table.
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Tuck the chin to make a double chin. You should feel muscle activation in
the front of your neck, as well as a subtle stretch in the back.
Hold for a count of one-one-thousand, and then repeat.
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Do not allow the head to lift off the ground. Keep it in contact throughout.
Performance
Coaching Points
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19.2 – STANDING CHIN TUCK
Purpose
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To improve activation and strength in the deep neck flexors.
Set-up
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Stand up tall.
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Tuck the chin to make a double chin. You should feel muscle activation in
the front of your neck, as well as a subtle stretch in the back.
Hold for a count of one-one-thousand, and then repeat.
Performance
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Coaching Points
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If you’re performing this up against a wall, do not allow the head to move
away from the wall.
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19.3 – SUPINE NOD AND LIFT
Purpose
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To improve activation and strength in the deep neck flexors.
Set-up
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Lie on your back with your neck in neutral alignment.
Performance
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Perform a nodding motion with the head to activate the deep neck flexors.
Next, lift the head slightly off the ground without flattening the natural curve
of your neck.
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Do not perform an extreme chin tuck.
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Avoid lifting the head too high.
Coaching Points
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19.4 – QUADRUPED CHIN TUCK
Purpose
Set-up
Performance
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To improve activation and strength in the deep neck flexors.
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Set-up in a quadruped position with your knees underneath your hips and
hands underneath your shoulders.
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Protrude your entire head out, attempting to keep the head parallel to the
floor.
Slowly scoop with the head so that the chin comes all the way down to
your sternum.
Keeping the chin tucked all the way in, slide back to the top position to
reposition the head in neutral. Hold for a 5 count.
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Coaching Points
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Do not rush through the movement.
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Do not hyperextend in the top position.
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