What Is It and How Does It Work?

• Corrective Exercise is method developed by the National Academy of Sports Medicine (NASM) and is designed to asses and fix human movement patterns that exhibit compensations and imbalances.
• The goal of Corrective Exercise is to improve the overall quality of movement during exercise and everyday life.
• In addition, Corrective Exercise techniques can help in the following ways:
  • relieve or eliminate daily aches and pains, over time, associated with muscle related causes.
  • prepare muscles and joints for the demands of training sessions
  • aid in the recovery between training sessions

What Are the Corrective Exercises Techniques?

• Inhibit
  • Release tension of overactive, or tight, muscles, to reduce pain, soreness, and increase blood circulation to muscles and joints.
  • How do we release tension?
    • Self-myofascial release.
      • We will teach you several techniques on how release tension using a variety of tools, such as massage balls, barbells, and massage guns.
  • Why is this important?
    • If you have overactive, tight muscles, it is very possible you are experiencing pain somewhere in your body.
    • As long as there are not other serious issues present causing you pain or discomfort, performing self-myofascial release will help alleviate symptoms over time.
• Lengthen
  • Return muscles to their original, resting length to reduce stiffness in your muscles and joints, increase range of motion, and improve your posture.
  • How do we lengthen our muscles?
    • We use static and dynamic stretches to help lengthen muscles and prepare your body for the demands of day to day activities and training sessions.
• Activate
  • Here, our goal is “turn-on” underactive, weak, or dormant muscles that have not been used in a while  and help them return to their normal fucntions.
  • How do we activate weak muscles?
    • Through the use of elastic bands and cables, we can target weak muscles and help them move through their normal range of motion.
  • Added benefits of muscle activation exercises include:
    • improved muscular endurance
    • correction of muscle imbalances (using your left side more than your right side)

How Does This Prepare You For Training?

• Integration is the final step to a successful Corrective Exercise program.
  • This means we slowly introduce dynamic, total-body exercises to reinforce the changes made during the early stages of your Corrective Exercise (self-myofascial release, stretching, and band work).
  • Ultimately, we allow for your body to return to normal human movement patterns safely and effectively, and hopefully pain free!

Inhibit + Lengthen + Activate + Integrate = Normal Human Movement

NASM’s Corrective Exercise Continuum

• Taking the extra step to employ corrective exercise techniques into your training can be the difference between success and failure.
• Addressing obstacles before hand could save you time, money, and effort trying to “work through” pain or the effects of past injuries.
• Instead, make these techniques a part of your training program and everyday life!