corrective exercises.docx
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corrective exercisesTRANSCRIPT
Corrective Exercises
Anatomy of movement correction
Resets, Limb rotations, limb swings, limb mobility, isometric activation, dynamic strength
Body resets
Hangs, Cat/camel, Hip rock, Child’s pose, Kneeling lat stretch, Up dog, Down dog
Static stretches
Calf and Achilles stretch Pec minor stretchLat stretchWall triceps stretchForearm stretch
Trunk correction and activation
Bird dogs, rolling planks, hollow rocks, dead bugs, bicycles
Knee and hip correction
Foam roll
Hip mobility
Marching Controlled leg swingsStanding T-hip Bows Rectus femoris Striders AdductorsFire hydrantsBootstrappersSquats
Hip and glute activation
Glute pumps
- Prone- Quadruped
Glute bridges
- Single leg
Band and machine abduction and adductionBand good morning
Shoulders
Foam roll
Thoracic mobility
Arm circlesChest expansions Letters Quadrupled thoracic rotation Arm unders T-spine extension
Shoulder activation
Scap push-ups Bottoms-up carriesRear delt activation – face pulls, pec deck LateralsScap holds (rings or dip bars)
Full body session
ResetsTrunkBridge and reach Kneeling Ys and TsAdductorsFire hydrantsDirty dog Split rotationsRectus femoris YogaplexBowsBootstrappers Wall slidesChest drops Marches or skips Squats Jumping jacks