Flexibility part 4 – what needs to be stretched?

How to tell what needs attention –

Here is a picture of a well aligned body compared to different postural problems.

 

Most of us have at least one of these problems..  As discussed in part 1, this is due to muscles becoming shortened or overly stretched from the positions we keep our bodies in on a day to day.  Movement assessments use knowledge of postural distortion patterns (typical patterns of movement and posture resulting from muscular dysfunction) to determine which areas need to be addressed.  The overhead squat is my favorite movement assessment to conduct. If possible I would recommend that one take advantage of the “free personal training” session which is usually offered at gyms. Of course the goal of this session is to rope you in to personal training, but the information can be very useful. (Bear in mind that I believe in personal training and feel that most everyone can benefit from sessions; however, realistically cost is prohibitive and this is not always an option.)  Another method if you don’t have a gym membership would be to record yourself doing an overhead squat and then review the video.

How to do an overhead squat assessment –

Do not skip ahead!!! It will invalidate the assessment.

Foot position – Stand with feet shoulder width apart, toes pointed straight ahead.

Torso – begin with the torso upright and core tight

Upper body—extend arms overhead, parallel to one another (as if you were holding a beach ball overhead)

 

            The movement – keeping the arms overhead as much as possible squat down to a comfortable level, keeping your weight on your heels.  After reaching a comfortable level, push through the heels and come back up to standing.  If you are recording this squat assessment, you will need several squats recorded from both the front and side. 

If a trainer is watching you (and they are worth their salt) they will record what your postural distortion patterns are and should be able to tell you which areas need to be addressed and how. 

I was going to go into tons of detail, but discovered that this topic has already been aptly covered by someone else.  Please use the following link.

Anterior (front view)

Checkpoint	Movement	Stretching Exercises	Strengthening
Feet	Turn Out	Calf Stretch (Static, SMR) Hamstring Stretch (Static, SMR) TFL stretch (Static, SMR)	Single Leg Balance and Reach
Knees	Move In	Adductor Stretch Hamstring Stretch TFL Stretch Calf Stretch	Lateral Tube Walking Stability ball squat Glute Bridge with Abduction
	Move Out	Piriformis Stretch Hamstring Stretch TFL Stretch	Stability ball squat Glute Bridge with Abduction

 

Lateral (Side View)

Checkpoint	Movement	Stretching Exercises	Strengthening
Lumbo Pelvic Hip Complex	Excessive Forward Lean	Calf Stretch Hip Flexor Stretch Ball Abdominal Stretch	Stability Ball Squat
	Lower Back Arches	Hip Flexor Stretch Lat stretch Erector Spinae Stretch	Stability Ball Squat Glute Bridge Stability Ball Bridge
	Lower Back Rounds	Hamstring Stretch Ball Abdominal Stretch Adductor Magnus Stretch	Floor Cobra Ball Cobra Ball Back Extension
Upper Body	Arms Fall Forwards	Lat Stretch Pectoral Stretch Foam rolling (thoracic spine)	Floor Cobra Ball Cobra Squat to Row
	Forward Head	Scalene Stretch	Tuck Chin and keep head back during all exercises

                                                                    

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