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As with all exercises, see your doctor before starting an exercise routine. This information is provided as informaitonal only, and not to be intended as advice or in place of medical care. 
 
Top Ten Corrective Exercises – Part II 
 By Health Coach Allison B. and Shadia 
 
The start to any good exercise program is corrective exercises. Correct exercises can help us stretch and strengthen our muscles and help correct any deviations from normal in our posture. In this series, we highlight three of the top ten corrective exercises that many of us should 
incorporate into our daily lives. 
 
Exercise #3 Foam Roller Quadriceps 
The quadriceps is composed of 4 muscles. Three of the four run from the top of the femur to the patella (or kneecap), while the fourth runs from the “spine” of the pelvis to the patella. This particular muscle (rectus femoris) is responsible for flexing the thigh (or hip flexion). When the rectus femoris is tight it causes an anterior pelvic tilt where the hips remain in flexion when one tries to stand upright. As a result, the person hyperextends their lower back in an effort to pull the torso upright and into a neutral position. This action can place undue stress on the lower back and may lead to chronic lower-back pain. 
 
The foam roller quadriceps exercise (using either a foam roller or tennis ball) focuses on the rectus femoris to release that muscle. This will eventually lead the pelvis to have a more posterior tilt releasing pressure off of the lower back. 
 
 
Exercise #4 Hip Flexor Stretch 
The muscles in the hip flexor group and muscles in the medial thigh originate in the lower back), cross the pelvis and attach to the top of femur. These muscles become shortened due to prolonged sitting (Doctors warn that sitting is the new smoking!). This shortening of the hip flexor muscles pulls the lumbar spine towards the top of the leg (think forward and down) and the pelvis forward and down, causing an anterior tilt of the pelvis. This misalignment can cause pain in the lower pain and hips. Stretching the hip flexors can help the hips and pelvis move back into neutral position. 
 
 
Exercise #5 Lying Rotations 
This exercise is designed to increase mobility in the mid back, to take stress off our shoulder joint and arm, and to target the abdominal oblique muscles. When a golfer or tennis player swings their arms for a backhand stroke, the oblique muscles lengthen and slow down the torso as it rotates back. Conversely, the large oblique muscles “load” for a forehand stroke or golf swing thus, alleviating the unstable shoulder joint of any excessive movement. 
 
 
References: Price, J. (2011). Top Ten Corrective Exercises. IDEA World Conference, August, Los Angeles. 

 

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