Corrective Exercise utilizes a specific approach which is termed the Corrective Exercise Continuum. The continuum contains 4 parts which together help restore proper joint motion and neuromuscular function. This is done by correcting the way you move by using exercise techniques that enhance your body’s movement capabilities and movement re-education strategies. The program always starts with your Bio-Mechanical Analysis which helps identify which muscles work properly in your body and which ones do not. Once we together correct your dysfunctional movement patterns you will gain stability in your joints relieving the majority of joint stiffness and soreness. We can lose up to 25% of our flexibility because of the aging process. We all have to stay flexible to maintain healthy joints and proper movement patterns.
The first two parts of the Corrective Exercise Continuum involves stretching and foam rolling muscle that are identified in your body to be tight. This helps relax overly tight muscles by interrupting the nervous system’s over stimulation of muscle contraction and tension. For most it resembles a deep tissue massage. Painful at first, but once it works the muscle will relax releasing the “knots” or adhensions in your muscles. After foam roller or other Myo-Fascial Release Techniques, you should stretch the muscle, gently and statically. Stretching in static fashion, or finding the first point of tension and holding a stretch for 1 minute will specific further inhibit muscle activation from the nervous system. Once you have relaxed your muscles and nervous system, then it is time to activate and work muscles. Work at a slow pace with as much range of motion as comfortable. Only activate those muscles that are identified to be weakened by your Bio-Mechanical Analysis. You should notice that you gain more control of the motion as the set progresses. Fatigue in these Corrective Exercise Activation Techniques feels different than other types of exercises. It is very locally intense and should be deceptively hard for the amount of weight you are trying to lift. Most of the time, your joints will feel completely different and more stable at the end of this set. Take a moment and just move the joint around maybe by walking around or arm circles. Once you have learned how to activate the weakened muscle and relax overly tight muscle, then you must integrate the muscle in functional body movements. Try a couple set of squats, lunges, deadlifts, rows, pullups, or push-ups. The important part is too focus on the muscle actions that you just worked on. So relax certain muscles as you go down in your squat and then really squeeze those little weak muscles on the way up.
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