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Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant [email protected]

Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant [email protected]

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Page 1: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Corrective ExerciseReed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW

Strength Training & Conditioning Graduate [email protected]

Page 2: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

First of all…..

• We are all asymmetrical.

• One’s corrective plan might not be relevant for someone else.

• If it addresses challenges, then it’s corrective!

Page 3: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

What is corrective exercise?• Corrective exercise is a individualistic approach

where an assessment is used to determine specific weaknesses and/or limitations of the individual.

• This assessment drives the programming process, where a systematic and progressive approach is used to reduce the likelihood of injury and improve performance.

• The key is Specificity!

Page 4: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Why Corrective Exercise?

• Create balance

• Improve synergistic capabilities during movement

• Reduce likelihood of overuse injuries

Page 5: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

What are asymmetries?• Patterns of muscular imbalance.

– Tight Muscles=Overused – Outstretched=Weak – Opposing Patterns

Ex: Tight Hip Flexors → Outstretched Hip Extensors

• Quite natural as we consider the construction of our bodies. (Anatomy/ Respiration)

• Developed via repetitive actions or daily living– International Chest Mondays– Long days at work (sitting)

Page 6: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Compensatory Actions• The outcome of muscular imbalance (asymmetries)

• Muscle imbalance →movement dysfunction (Compensation).

• Muscles prone to tightness generally have a “lowered irritability threshold” and are readily activated with any movement, thus creating abnormal movement patterns.

• Effect on recruitment patterns during muscular actions– Dominant muscle groups during synergistic capable movements.

• Ex: Quad Dominance → Glute & Hamstring Inhibition (Squatting)

• Resulting in overuse injuries & poor movement.

Page 7: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

The General Approach (Tissue Level)• We now know that our bodies are asymmetrical to a

degree but how do usually approach this challenge? – Unilateral Training, – SMR (Foam Rolling), – Mobility Exercises.

• The issue with these techniques are that they only focus at the tissue level with no neural considerations.

• We must train the brain! (Recruitment)

Page 8: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

The Common Perpetrator

Upper/Lower Cross Syndromes(Janda’s Approach)

•Resulting in:– Pelvic (Hip) Tilt– Scapular (Shoulder Blade) Instability– Shoulder Impingement– Core Instability

Page 9: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Upper/Lower Cross

• Characterized by alternating sides of weakness (inhibition) and overuse (facilitation) in the upper body and lower body.

Page 10: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

A Snapshot of Upper/Lower Cross

Strengthen

Strengthen

Stretch

Stretch

• Stretch the pectoral muscles

• Stretch the upper back muscles

• Strengthen the middle back

• Strengthen the rear shoulder muscles

Reed Phinisey
Reed Phinisey
Page 11: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

A Snapshot of Upper/Lower Cross

Strengthen

Strengthen

Stretch

Stretch

• Strengthen the gluteal muscles

• Strengthen the abdominal muscles

• Strengthen the hamstrings

• Stretch the hip flexor muscles

• Stretch the quadriceps muscles (front of the thigh

• Stretch the calf muscles

• Stretch the low back muscles

Reed Phinisey
Reed Phinisey
Page 12: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Creating a Corrective Exercise Plan:

• Assess

• Plan

• Implement

Page 13: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Assess

• The cornerstone of a quality service/program.

• Define specific weaknesses/limitations and using this information in program design considerations.

Page 14: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Plan

• Defining Needs Systematic Approach

Systematic Approach1.Mobility Training

2.Stability/Motor Control Training3.Strength Training

Page 15: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Plan

Page 16: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Personal Training ServicesPackage Member Non-MemberPT Starter** $50 N/A

(Fitness Assessment, Nutrition Consultation, 1 PT Session)

PT Starter Plus** $90 N/A

(Fitness Assessment, Nutrition Consultation, RMR, 1 PT Session)

10 PT Sessions $200*

5 PT Sessions $110*

Buddy Training** $135(10) $72(5)

(2 Individuals + 1 Trainer) (Price is per person)

Group Training 1-HR**

$100(10) $55(5)

Group Training 30-Min**

$59(10) $30(5)

(3-6 People + 1 Trainer) (Price is per person)

Page 17: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

Practical PortionCourt #6

Page 18: Corrective Exercise Reed D. Phinisey B.S., C.S.C.S, NSCA-CPT, USAW Strength Training & Conditioning Graduate Assistant Rphinisey@unl.edu

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