基本的Corrective Exercises 介绍

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Basic Corrective Exercises

Here are three very popular corrective exercises. Each exercise is described according to how it might have developed and how it is pertinent to helping clients achieve better alignment and function.

Foam Roller for Gluteals
Massage has long been used to help heal the soft-tissue structures of the body. So it’s not surprising that self myofascial massage techniques performed with a foam roller are very popular in the corrective-exercise setting. The increasing amount of time we spend in a seated position each day means we no longer fully extend our hips and legs as nature intended. Consequently, the posterior hip and gluteal musculature gets used incorrectly—some muscles are overworked, while others atrophy. Using a foam roller on the gluteal complex can rejuvenate this area and keep it healthier.

How to Do It: Sit on the foam roller with one ankle balanced on the opposite knee. Roll weight onto the buttock that’s on the side of the lifted leg and apply pressure to any sore spots in that buttock. Have clients perform this exercise once per day for 1–2 minutes each side.

Hip Flexor Stretch (With Rotation)
Hip flexor stretches have appeared in corrective-exercise programs since the origination of yoga and cong fu. For example, the warrior poses in yoga emphasize hip flexor flexibility as the student progresses through various planes of movement (Coulter 2001). Hip flexor stretches are particularly important in corrective-exercise programs because of the excessive amount of time we spend in hip flexion sitting down. Stretching the hip flexors can reduce the forward pull on the lumbar spine, thus reducing the possibility of excessive lumbar lordosis (a common cause of back pain).

How to Do It: Kneel on one knee with the other foot in front for balance. Tuck the pelvis under, using the gluteal muscles and abdominals to assist with the movement. Raise the arm on the same side as the kneeling leg to increase the stretch. Hug yourself around the shoulders, and rotate the torso over the front leg. Hold the stretch for about 30 seconds and repeat 6–8 times. Ask clients to do at least one set per day on each side.


Single-Leg Squat
Body-mind programs emphasize balance, coordination and weight transfer to correct movement deviations. Science has helped us better understand the body’s systems and the degree to which muscles need to coordinate with one another to facilitate balance and weight transfer. A good example of this is seen in the single-leg squat.

When someone squats on one leg, the gluteal muscles of the standing leg work eccentrically to slow down both hip and leg motion. As the person begins to rise out of the squat, the glutes extend the hip/leg complex in order to return the body to an upright position. At the same time, when the person lowers into a squat, weight is transferred forward in the foot and ankle, and as he stands up, weight settles back into the heel. It is imperative that you understand the coordination and timing of this movement so you can help clients learn to transfer weight properly—as is necessary, for example, when walking.

How to Do It: Stand on one leg and squat down by bending at the ankle, knee and hips. Slow the foot motion down with the muscles of the foot and calf, and the hip motion down by engaging the gluteal muscles. Extend the hips and legs and raise the arch of the foot back to its neutral position as you return to the starting point. Clients should perform 1–10 repetitions, 1–5 times per week, depending on the goal.

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