NASM Solutions Table for Common Movement Compensation Patterns

jacky

-NASM Solutions Table for Common Movement Compensation Patterns

View	Checkpoint	Compensation	Muscle to be stretched	Flexibility Exercises	Strengthening Exercises
Anterior	Foot	Foot turns out	Calf complex: Gastrocnemius Peroneals Soleus	Self-myofascial release (SMR): calves Static stretch (SS): Lateral Gastrocnemius Soleus Biceps Femoris (short head) Standing calf stretch Supine biceps femoris stretch	1. Standing medial calf raise 2. Front step-up to balance
	Knee	Moves Inward	Adductor Complex: Adductor magnus Pectineus Gracilis	SMR: adductors TFL/IT Band SS: Seated adductor stretch TFL/IT band	1. Wall hip abduction 2. Lateral tube walking 3. Ball squat with abduction
Lateral	L-P-H-C	Excessive forward lean	Calf complex Hip flexors	SMR: TFL SS: Slant board calve stretch, Standing psoas stretch, Supine ball abdominal stretch	1. Ball Prone Cobra 2. Cable Squat
		Low back arches	Hip flexors Erector Spinae	SMR: TFL, Rectus femoris SS: kneeling hip flexor stretch Standing lat stretch	1. Ball bridge 2. Ball crunch 3. Lunge to shoulder press
	Upper Body	Arms fall forward	Latissimus dorsi Pec major Pec minor	SMR: Latissimus dorsi SS: Ball latissimus dorsi stretch, Door Pec Stretch	1. Prone Ball Scaption 2. Single-leg Row: 1 Arm

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