#corrective exercise

Over the next few weeks, I am going to share with you some tips on corrective exercise. We will go over why certain areas of your body may ache and what to do about it. Today, we are focusing on neck pain.

If your neck is constantly bothering you, it is likely because of a muscle imbalance in the neck, shoulders and/or back. Answer these questions in your head:

1. Do you have slouchy posture? 2.…

Stretching vs. Foam Rolling

You have probably read that foam rolling and stretching keep the body healthy. But is it really necessary to do both? I mean… we all have busy lives, do we really have to take time out of our busy schedule to stretch and foam roll?

Sorry to say it guys, but you do!

Stretching and foam rolling are amazing (and necessary) for the body in completely different ways. Stretching helps to lengthen a…

Most people wait until something hurts before they pay attention to it. A sore shoulder. A nagging knee. A stiff lower back. An aching elbow. Unfortunately, by the time pain appears, the problem may have been developing for weeks, months, or even years. This is where prehab comes in. Prehab—short for preventative rehabilitation—is the practice of strengthening weak links, improving…

Corrective exercise refers to the use of specific exercises and techniques to address muscular imbalances, etc While corrective exercise can be beneficial for many individuals, it is essential to understand when it is necessary and when it is not In this article, we will explore the situations in which corrective exercise is the best course of action What if you could change the way your body works with just a few exercises? What if you could avoid pain, injury, and limitations by doing something simple and effective? That’s what corrective exercise can do for you.  It’s a method of fixing the problems that affect your muscles and movement patterns. It’s tailored to your specific needs and goals.  For example, office workers often have tight hip flexors from sitting in a chair all day. This can affect their posture and cause lower back pain. Corrective exercise can help to stretch these muscles and restore normal movement patterns. But how does it work? And what are the benefits? You’ll be surprised by what you can achieve with corrective exercise. Steps for Corrective Exercise https://youtu.be/qM0c_xXjKa8?si=cM4JoQ4gAX-pqom7 Corrective exercise has four steps: relax, stretch, strengthen, and train. Video source: YouTube: National Academy of sports Medicine Corrective exercise has four steps: relax, stretch, strengthen, and train. These steps are based on the Corrective Exercise Continuum (CEx), a model by the National Academy of Sports Medicine (NASM) to help fitness professionals fix their clients' movement problems: Relax: This step uses techniques like foam rolling or massage to calm down the nervous system that controls the tight muscles. This helps the muscles loosen up and get ready for stretching. Stretch: This step uses techniques like static stretching or neuromuscular stretching to make the tight muscles longer. This helps increase flexibility and mobility. Strengthen: This step uses techniques like isolated strengthening or positional isometrics to make the weak muscles work harder. This helps increase stability and strength. Train: This step uses techniques like dynamic movements or functional patterns to teach the nervous system how to use the right muscles for complex movements. This helps increase performance and function. When is Corrective Exercise Necessary? Corrective exercise is necessary when you have a movement compensation or imbalance that affects your posture, balance, or coordination. This can be caused by various factors, such as: Poor habits: Repeating certain movements or positions over time can lead to muscle imbalances and faulty movement patterns. For example, slouching at your desk can cause your shoulders to round forward and your chest muscles to tighten. Injuries: Suffering an injury can alter your movement patterns and cause compensations in other parts of your body. For example, spraining your ankle can cause you to shift your weight to the other leg and affect your hip alignment. Aging: As you get older, your muscles tend to lose strength and elasticity, which can affect your movement quality and range of motion. For example, aging can cause your spine to lose its natural curvature and your posture to become stooped. When is Corrective Exercise Not Necessary? Corrective exercise is not necessary when you have a balanced and efficient movement pattern that does not cause any pain or discomfort. This means that your muscles are working in harmony and your joints are moving through their optimal range of motion. However, this does not mean that you should stop exercising or stretching altogether. Maintaining a regular physical activity routine can help you keep your muscles strong and flexible, your joints healthy, and your body resilient. You should also monitor your movement quality regularly and seek professional advice if you notice any changes or problems. Sometimes, corrective exercise may not be enough to fix a serious or chronic issue, and you may need other interventions such as medication, surgery, or rehabilitation.

Posted by: Tim Hilley, CPT | PT&C GymCategories: Injury Recovery, Corrective Exercise, Training Tips—Don’t Stop Training—Train SmartGetting injured can feel like a major setback in your fitness journey. The natural instinct is to stop training altogether—but that may actually slow down your recovery. At PT&C Gym, we take a smarter approach.Let’s get one thing straight: working through pain is not…

Unlocking Your Movement Potential: How Stretch Flex and Lengthening Techniques Fix Tightness and Improve Functional MovementDo you often feel tightness and restriction in your muscles, making it difficult to perform functional movements effectively? If so, you’re not alone. Many individuals face challenges related to limited range of motion, muscle imbalances, and poor functional movement. But…

Hip Mobility and Corrective Exercise

We have been living in this COVID world for nearly a year at this point. For most of us, spending so much time in isolation has meant less movement and more sitting. That means achey joints and tight hips. Today I am going to take you through a hip mobility and corrective exercise routine that will make your body feel better! Let me walk you through what sitting does to your body. Sitting all…