The most common muscle imbalances and movement deviations you'll see with clients...

For the average individual who just sits too much at their job we'll almost always see some degree of "lower-crossed syndrome." This is where the low back, hamstrings, and hip flexors get overly tight, while the glutes, transverse abdominus and other core muscles become weak and inhibited. A similiar imbalance can be found with the upper back called "upper crossed syndrome" which is caused by sitting too much, poor posture, and a lack of strength training on the upper back musculature. In essence when you sit in crunched up position for most of the day, over time your body conforms to that struture. Rounded shoulders, headaches, poor posture, a sore low back, the list goes on. These are all symptoms of muscle imbalances that can be corrected with exercises and stretches. While these are just a couple of examples, there are numerous muscle imbalances. Listed below are the corrective exercise charts used by our Charleston personal trainers at Shaping Concepts to identify muscle imbalances and prescribe the appropriate exercises and stretches to fix it.

Hip Tightness
Difficulty internally or externally rotating hips Muscle Groups Involved: Hip Abductors: Tensor Facsia Latae, Gluteus Minimus, Glutues Medius Hip External Rotators: Glutues Maximus, Piriformis, External rotators of the hip control deceleration of internal rotation of the femur during the heel strike of the gait cycle. Muscle Imbalances: Tight: low back, hamstrings, illiotibial band, hip flexors, adductors, piriformis, psoas Weak: Gluteus maximus, gluteus medius, gluteus minimus Possible Indicators: - Difficulty internally or externally rotating hips during step ups

- Forward leaning posture - Increased forward lean when squatting, heels coming off ground - Tightness in hamstrings, low back, hip flexors, etc - Rotational movement of the knee when performing a single leg mini-squat (20 degrees) - Shifting of trunk when performing a single leg mini-squat (20 degrees) - Knees caving in when squatting - Foot (lead leg) turning in when performing forward reaches - Trail leg caving in (moving towards mid-line) when performing forward reaches - Instability when performing forward reaches or lunges - Instability when performing step ups to single leg stabilization - Foot turning inward during gait cycle - Flat foot or lack of arch showing abnormal wear on shoes or calluses on feet Protocol For Correction: 1. Dynamic Flexibility Exercises 2. Motor Control Exercises 3. Strength Training Exercises 4. Static Flexibilty/Self Myofascial Release Dynamic Flexibility Exercises: Quadraped Hip Mobility (Fire Hydrants) Over/Under Drills Hurdle Exercises Reverse Lunge w/ Twist Squat to Stand Motor Control Exercises: Scorpions Mini Band Side Steps Mini Band Monster Walks

Elevated Step Single Leg Reaches Elevated Step Single Leg Squats Floor Bridges SB Hip Bridges Quadraped (Birddogs) Single Leg Cone Reaches Reverse Hyperextensions Bodyweight Squats (90 degree) 2x4 Squats Split Squats MB Forward Reaches Bulgarian Squats Box Step Ups Box Step Ups w/ Single Leg Stabilization Box Step Ups w/ External Rotation Box Step Ups w/ Internal Rotation Single Leg Squat variations Strength Training Exercises Squats Lunge (static, dynamic, walking, 6 box) Bulgarian Squats Glute/Ham Raise Box Step Ups 1 Leg Romanian Deadlifts Cable Pull Throughs Static Stretching: Kneeling Hip Flexor Stretches Bulgarian Hip Flexor Stretches 90/90 Seated Hip Flexor Stretches Seated Groin Stretch Lateral Step w/ Forearm to Foot Stretch Standing Adductor Stretch Lying Tensor Fascia Latae Stretch Standing Hamstring Stretch (foot raised) Self Myofascial Release: Foam Roller Stretch (Iliopsoas) Foam Roller Stretch (Hamstrings) Foam Roller Stretch (IT Band) Foam Roller Stretch (Calves) Foam Roller Stretch (Low Back)