Compensations, Muscle Imbalances, and Corrective Strategies (NASM)
Quiz yourself by thinking what should be in
each of the black spaces below before clicking
on it to display the answer.
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| Anterior - Feet - Turns Out What are the probable overactive muscles? | Soleus
Lagefal Gastrocnemius
Biceps femoris (short head)
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| Anterior - Feet - Turns Out What are the probable underactive muscles? | Medial gastrocnemius
Medial hamstring
Gracilis
Sartorius
Popliteus
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| Anterior - Knees - Move Inward What are the probable overactive muscles? | Adductor Complex
Biceps femoris (short head)
TFL
Vastus Lateralis
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| Anterior - Knees - Move Inward What are the probable underactive muscles? | Gluteus medius/maximus
Vastus medialis oblique (VMO)
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| Lateral - LPHC - Excessive Foward Lean What are the probable overactive muscles? | Soleus
Gastrocnemius
Hip flexor complex
Abdominal complex
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| Lateral - LPHC - Excessive Foward Lean What are the probable underactive muscles? | Anterior tibialis
Gluteus maximus
Erector spinae
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| Lateral - LPHC - Low Back Arches What are the probable overactive muscles? | Hip flexor complex
Erector spinae
Latissimus dorsi
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| Lateral - LPHC - Low Back Arches What are the probable underactive muscles? | Gluteus maximus
Hamstrings
Intrinsic core stabilizers (transversus abdominis, multifidus, transversospinalis, internal oblique, pelvic floor muscles)
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| Lateral - Upper Body - Arms Fall Forward What are the probable overactive muscles? | Latissimus dorsi
Teres major
Pectoralis major/minor
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| Lateral - Upper Body - Arms Fall Forward What are the probable underactive muscles? | Mid/lower trapezius
Rhomboids
Rotator cuff
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| Lateral - Upper Body - Shoulders Elevate (pushing/pulling assessment) What are the probable overactive muscles? | Upper trapezius/scalenes
Levator scapulae
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| Lateral - Upper Body - Shoulders Elevate (pushing/pulling assessment) What are the probable underactive muscles? | Mid/lower trapezius
Rhomboids
Rotator cuff
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| Lateral - Upper Body - Forward Head (pushing/pulling assessment) What are the probable overactive muscles? | Upper trapezius/scalenes
Levator scapulae
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| Lateral - Upper Body - Forward Head (pushing/pulling assessment) What are the probable underactive muscles? | Deep cervical flexors
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| Feet - Turn Out - Foam Roll and Stretch Techniques | Gastrocnemius/soleus
Biceps femoris (short head)
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| Knees - Move Inward - Foam Roll and Stretch Techniques | Adductors
TFL/IT band
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| Feet - Turn Out - Strength Exercises | Single-leg balance reach
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| Knees - Move Inward - Strength Exercises | Tube Walking
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| LPHC - Excessive Forward Lean - Foam Roll and Stretch Techniques | Hip flexor complex
Piriformis
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| LPHC - Low Back Arches - Foam Roll and Stretch Techniques | Hip flexor complex
Latissimus dorsi
Erector spinae
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| Upper Body - Arms Fall Forward - Foam Roll and Stretch Technique | Latissimus dorsi
Thoracic spine
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| Upper Body - Shoulders Elevate (pushing/pulling assessment) - Foam Roll and Stretch Technique | Upper trapezius/scalene
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| Upper Body - Forward Head (pushing/pulling assessment) - Foam Roll and Stretch Technique | Upper trapezius/scalene
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| LPHC - Excessive Forward Lean - Strength Exercises | Ball squats
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| LPHC - Low Back Arches - Stength Exercises | Ball squats
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| Upper Body - Arms Fall Forward - Strength Exercises | Squat to row
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| Upper Body - Shoulders Elevate (pushing/pulling assessment) - Strength Exercises | Ball cobra
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| Upper Body - Forward Head (pushing/pulling assessment) - Strength Exercises | Keep head in neutral position during all exercises
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| What do you observe during the anterior view? | Feet - Turns Out
Knees - Move Inward
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| What do you observe during the lateral view? | LPHC - Excessive Forward Lean
LPHC - Low Back Arches
Upper Body - Arms Fall Forward
Upper Body - Shoulders Elevate (pushing/pulling assessment)
Upper Body - Forward Head (pushing/pulling assessment)
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Created by:
erickdokendorf
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