INDIVIDUAL Overhead Squat Compensations And Solutions Flashcards

Iliac crest
Terms Definitions
Foot Turns Out
-Overactive
OVERACTIVE:
Soleus
Lat. Gastrocnemius
Bicep Femoris (short head)
Foot Turns Out
-Underactive
UNDERACTIVE:
Med. Gastrocnemius
Med. Hamstring
sartorius
Gracilis
Popliteus
Foot Turns Out
-Stretch
STRETCH:
Gastrocnemius/soleus Stretch
Bicep Femoris (short head) Stretch
Foot Turns Out
-Exercise
EXERCISE:
Single-leg Balance Reach
Knees Turn Inward
-OVERACTIVE
Adductor Complex
TFL
Bicep Femoris Short Head
vastis lateralis
Knees Turn Inward
-UNDERACTIVE
Gluteus Medius/Maximus
VMO (vasits medials oblique)
Knees Turn Inward
-STRETCH
Adductor, TFL
Knees Turn Inward
-EXERCISE
Tube Walking
Excessive Forward Lean
-Overactive
OVERACTIVE:
Soleus
Gastrocnemius
Hip Flexor Complex
Abdominal Complex (rectus
abdominus, external oblique)
Excessive Forward Lean
-Underactive
UNDERACTIVE:
Anterior Tibialis
Gluteus Maximus
Erector Spinae
Excessive Forward Lean
-Stretch
STRETCH:
Hip Flexor Stretch
Periformis Stretch
Excessive Forward Lean
-Exercise
EXERCISE:
Ball Squat
Low Back Arches
-Overactive
OVERACTIVE:
Hip Flexor Complex
Erector Spinae
Latissimus Dorsi
Low Back Arches
-Underactive
UNDERACTIVE:
Gluteus Maximus
Hamstrings
Intrinsic Core Stabilizers
(transverse abdominis,
multifi dus, internal oblique,
transversospinalis, pelvic fl oor
muscles)
Low Back Arches
-Stretch
STRETCH:
Hip Flexor Stretch
Latissimus Dorsi Stretch
Erector Spinae Stretch
Low Back Arches
-Exercise
EXERCISE:
Ball Squat
Floor Bridge
Ball Bridge
Arms Fall Forward
-Overactive
OVERACTIVE:
Latissumus Dorsi
Pectoralis Major/ Minor
Teres Major
Arms Fall Forward
-Underactive
UNDERACTIVE:
Mid/Lower Trapezius
Rhomboids
Rotator Cuff
Arms Fall Forward
-Stretch
Latissumus Dorsi Stretch
SMR Thoracic Spine
Arms Fall Forward
-Exercise
EXERCISE:
Squat to Row
Forward Head (pushing/pulling assessment)
-Overactive
OVERACTIVE:
Levator Scapula
upper traps/Scalenes
Forward Head (pushing/pulling assessment)
-Underactive
UNDERACTIVE:
Deep Cervical Flexors
Forward Head (pushing/pulling assessment)
-Stretch
Upper Trapezius/Scalene Stretch
Forward Head (pushing/pulling assessment)
-Exercise
EXERCISE:
Tuck chin, keeping head in
neutral position during all
exercises
Shoulder Elevation (pushing/pulling
assessment)
-Overactive
OVERACTIVE:
Upper Trapezius/Scalene
Levator Scapulae
Shoulder Elevation (pushing/pulling
assessment)
-Underactive
UNDERACTIVE:
Mid/lower Trapezius
Rhomboids
Rotator Cuff
Shoulder Elevation (pushing/pulling assessment)
-Stretch
Upper Trapezius/Scalene Stretch
Shoulder Elevation (pushing/pulling
assessment)
-Exercise
EXERCISE:
Floor Cobra
Ball Cobra
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Term:
Definition:
Definition:

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