MuvLab-DTC Friday Five- 5 Components of a Corrective Exercise Program

Corrective exercise strategies are a big part of our programming at MuvLab.  Some of you may have heard of Corrective Exercise Training while some of you may be hearing the term now for the first time.  Corrective Exercise Training defined: a form of training designed to correct muscle imbalances, joint dysfunctions, neuromuscular deficits, and postural distortion patterns that develop during daily living.  The Fusionetics Assessments we perform on all clients help us develop an individual Corrective Exercise Training plan for each member.   Why do we take the time to develop these plans?  We believe all people should be able to live, exercise and partake in all recreational activities pain free.

We use five steps in our Corrective Exercise Training programs to help people eliminate pain and return to pain free living. Inhibit/Myofascial Release (Foam Roll), Lengthen/Static Stretch, Isolated Activation, Integrated Functional Re-Education, Functional Strength and HIIT Training.

Step 1. Myofascial Release with Foam Roller
Foam rolling helps to loosen tight muscles.  Through our Movement Efficiency Screening we show you exactly which muscles are tight and how to inhibit them with a foam roller.  Foam rolling incorporates the concept of autogenic inhibition to improve soft-tissue and muscle extensibility.  When you find the tender or sensitive area of each muscle group, hold the foam roller on that area for 30 seconds.

Step 2. Lengthen with Static Stretching
After foam rolling our tight muscles we then lengthen them with static stretching.  This type of stretching combines low-force and long-duration movements.  In order to experience the benefits of static stretching you should hold the stretch at the first point of resistance for 30 seconds.

Static Hip Flexor and TFL stretch

Step 3: Isolated Activation
Now we must work to activate the inactive muscle groups.  These exercises are specific in their ability to target weak muscles.  We often use stability pads, resistance bands and mini-bands for this component of the program. Each exercise should be performed in a slow controlled manner.  Complete 1-2 sets of 10-20 reps of each movement.

Single Leg RDL on a Theraband Stability Trainer

Step 4: Functional Re-Education
We add in movements that replicate daily living in a controlled manner to ensure we're restoring movement efficiency.  The goal is to retrain the body how to move with proper alignment.  Perform 1-2 sets of 10-15 reps for each exercise.  We recommend a 4-2-1 tempo for these exercises. 

Bodyweight Step Up to Balance

Step 5: Functional Strength and HIIT Training
This step in the process isn't for everyone, it's only for those that have no pain or very little discomfort when performing the previous four steps.  In this step we start to incorporate weight training and interval training in a personal training setting or we introduce you into our group training classes.  Sets and reps vary depending on the goal of each individual or based on the needs of the groups. 

Two Arm Kettlebell Swing for Lower Body Power

This program has proven to be successful in reducing injuries and pains that many think are inevitable.  Whether you're a busy mother, seasoned athlete, business executive or weekend warrior a corrective exercise training plan will help.  The first four steps in the plan can be completed prior to any MuvLab workout to ensure you are preparing your body for exercise. 

We look forward to helping you stay pain and injury free.  Talk with your MuvLab trainer if you'd like to set up some time for a movement efficiency screening.  Once you complete your screening we will develop a corrective exercise training plan specifically to your needs.