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21 Cards in this Set
- Front
- Back
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From the anterior view of the feet turning out, what are the probable overactive and underactive muscles?
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Overactive:
Soleus Lateral gastrocnemius Biceps femoris (short head) Underactive: Medial gastrocnemius Medial hamstring complex Gracilis Sartorius Popliteus |
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What would be some SMR (foam roll) and static stretch techniques for the compensation of the feet turning outward?
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SMR: Gastrocnemius / Soleus
SMR: Biceps femoris Static gastrocnemius stretch Static supine biceps femoris stretch |
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What would be a strengthening exercise for the compensation of the feet turning outward?
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Single-leg balance reach
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From the anterior view of the knees moving inward, what are the probable overactive and underactive muscles?
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Overactive:
Adductor complex Biceps femoris (short head) Tensor fascia latae (TFL) Vastus lateralis Underactive: Gluteus medius / maximus Vastus medialis oblique (VMO) |
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What would be some SMR (foam roll) and static stretch techniques for the compensation of the knees moving inward?
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SMR: Adductors
SMR: TFL/IT band Static supine biceps femoris stretch Static standing TFL stretch |
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What would be a strengthening exercise for the compensation of the knees moving inward?
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Tube walking: side to side
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From the lateral view of the lumbo-pelvic-hip complex, what would be the overactive and underactive muscles for an excessive forward lean?
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Overactive:
Soleus Gastrocnemius Hip flexor complex (TFL, rectus femoris, psoas) Abdominal complex (rectus abdominis, external obliques) Underactive: Anterior tibialis Gluteus maximus Erector spinae |
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What would be the SMR (foam roll) and static stretch techniques used for the compensation of the excessive forward lean?
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SMR: Gastrocnemius / Soleus
SMR: Quadriceps Static gastrocnemius stretch Static kneeling hip flexor stretch |
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What would be the strengthening exercises for the compensation of the excessive forward lean?
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Quadruped arm / opposite leg raise
Ball-wall squats |
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From the lateral view of the lumbo-pelvic-hip complex, what would be the overactive and underactive muscles for low back arching?
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Overactive:
Hip flexor complex (TFL, rectus femoris, psoas) Erector spinae Latissimus dorsi Underactive: Gluteus maximus Hamstring complex Intrinsic core stabilizers (transverse abdominis, multifidus, transversospinalis, internal oblique, pelvic-floor muscles) |
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What would be the SMR (foam roll) and static stretch techniques used for the compensation of low back arching?
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SMR: Quadriceps
SMR: Latissimus dorsi Static kneeling hip flexor stretch Static latissimus dorsi ball stretch |
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What would be a strengthening exercise for the compensation of low back arching?
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Quadruped arm / opposite leg raise
Ball-wall squats |
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From the lateral view of the upper body, what would be the overactive and underactive muscles if the arms fall forward?
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Overactive:
Latissimus dorsi Teres major Pectoralis major / minor Underactive: Mid / lower trapezius Rhomboids Rotator cuff (supraspinatus, infraspinatus, teres minor, subscapularis) |
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What would be the SMR (foam roll) and static stretch techniques for the compensation of the arms falling forward?
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SMR: Thoracic spine
SMR: Latissimus dorsi Static latissimus dorsi ball stretch Static pectoral wall stretch |
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What would be a strengthening exercise for the compensation of the arms falling forward?
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Squat to row
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From the lateral view of the upper body, what would be the overactive and underactive muscles if the shoulders elevate during a pushing / pulling assessment?
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Overactive:
Upper trapezius Sternocleidomastoid Levator scapulae Underactive: Mid / lower trapezius |
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What would be the SMR (foam roll) and static stretching techniques for the compensation of the shoulders elevating?
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SMR: Upper trapezius (Thera Cane)
Static stretch upper trapezius / scalene stretch |
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What would be a strengthening exercise for the compensation of the shoulders elevating?
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Ball cobra
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For the lateral view of the upper body, what would be the overactive and underactive muscles if the head protrudes forward during a pushing / pulling assessment?
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Overactive:
Upper trapezius Sternocleidomastoid Levator scapulae Underactive: Deep cervical flexors |
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What would be an SMR (foam roll) and static stretching technique for the compensation of the head protruding forward?
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SMR: Upper trapezius (Thera Cane)
Static stretch upper trapezius / scalene stretch |
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What would be a strengthening exercise for the compensation of the head protruding forward?
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Chin tuck (keep head in neutral position during all exercises)
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