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• External rotators of the hip control deceleration of internal rotation of the femur during
the heel strike of the gait cycle.
Muscle Imbalances:
Tight: low back, hamstrings, illiotibial band, hip flexors, adductors, piriformis, psoas
Possible Indicators:
- Rotational movement of the knee when performing a single leg mini-squat (20 degrees)
- Trail leg caving in (moving towards mid-line) when performing forward reaches
- Flat foot or lack of arch showing abnormal wear on shoes or calluses on feet
Protocol for correction:
Static Stretching:
Muscle Imbalances:
Weak: Gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal
obliques
Possible Indicators:
- Gap between low back and floor when lying on their back (rounded arch)
- Doorway test with heels and head against door, look for significant gap between low back
and doorway. Enough room to stick your entire arm through without touching.
Static Stretching:
Muscle Imbalances:
Possible Indicators:
- “belt buckle up” from standing position (you could read everything perfectly)
Static Stretching:
Muscle Imbalances:
Tight: lumbar erectors, hamstrings, hip flexors, illiotibial band, adductors, quadriceps, psoas
Weak: gluteus maximus, gluteus medius, gluteus minimus, transverse abdominis, internal
obliques
Possible Indicators:
- History of knee pain (patella femoral syndrome, illiotibial band syndrome) “runner’s knee”
- Foot on lead leg turning in when doing forward reaches, trail leg drops inward towards
midline of the body.
- Look for “flat feet” with a lack of an arch being a primary culprit to patella femoral
syndrome. If found refer to a foot specialist for assistance with arch supports.
Static Stretching:
Muscle Imbalances:
Possible Indicators:
Static Stretching:
Muscle Imbalances:
Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats
Possible Indicators:
- Shoulders rounded forward with hands turned in, palms facing rear body.
Static Stretching:
Doorway Chest Stretch Pec Stretch on Stability Ball
Muscle Imbalances:
Tight: pectoralis major, pectoralis minor, anterior delts, serratus anterior, lats
Possible Indicators:
Static Stretching:
Doorway Chest Stretch Pec Stretch on Stability Ball
Muscle Imbalances:
Possible Indicators:
1. Corrective Exercises
2. Static Flexibilty
Corrective Exercises:
Static Wall Lean Neck Rotations
Static Stretching:
Neck Flexion (ear to shoulder) Levator Scapulae Stretch (chin to chest)