Today is time for the talk, not about the birds and bees but about a subject equally as important − how to improve and safeguard the way your body moves.In order to accomplish this, it requires a true and in-depth understanding of four phases that make up the the National Academy of Sport Medicine (NASM) Corrective Exercise Continuum (CEx).
What is Corrective Exercise?
Corrective Exercise uses knowledge of anatomy, kinesiology and biomechanics to detect and fix movement compensations and imbalances. One of the most important elements of Corrective Exercise is a proper assessment.
A NASM Certified Corrective Exercise Specialist (CES) will analyze a client’s movement patterns, identify overactive and underactive muscle groups and compensations. A CES then creates programs to fix these imbalances, restore good posture, reduce joint and muscle pain, increase mobility and prevent injury.
Who needs Corrective Exercise?
Everyone needs Corrective Exercise because moving well is important whether you’re a professional athlete or have a sit down job. When we are less active, that means that we will have a body that is less prepared to adapt and recover from activity, and this leads to pain and injury.
NASM’S Four Step Exercise Continnuum:
Phase 1: Inhibiting Overactive Muscles
The first step in Corrective Exercise involves inhibiting overactive muscles. This phase aims to prepare these muscles for the subsequent lengthening phase by enhancing local tissue mechanics. Techniques commonly employed include foam rolling, percussion devices, manual methods, and Instrument Assisted Soft Tissue Manipulation.
Phase 2: Lengthening/Stretching Muscles
Contrary to popular belief, stretching does not elongate muscle fibers that are already at an optimal length. Instead, it targets muscles and tissues that have become shortened. It’s crucial to identify and focus on muscles deemed short and overactive through movement assessments. This prevents the common mistake of stretching muscles that feel tight, as certain stretch receptors may mislead us. Hence, using the findings from assessments guides corrective exercises for optimal results.
Phases 1 and 2 can be thought of as the Mobility sections of corrective exercises. They precede activation to enhance tissue extensibility and joint range of motion.
Phase 3: Activating Underactive Muscles
The third phase entails activating underactive muscles. Corrective Exercise Specialists typically utilize isolated strengthening exercises recommended by organizations like NASM. Isolated strengthening isolates specific muscles or emphasizes particular parts of muscles without involving adjacent muscle groups.
Phase 4: Integrating with Multi-Joint Movements
Integration marks the final phase and aims to reteach functional movement patterns by promoting coordinated movement and reestablishing neuromuscular control. Integration exercises involve multi-joint actions and multiple muscle synergies, resembling movements encountered in daily activities.
In summary, Corrective Exercise aims to reteach better movement patterns, benefiting all clients, not just those recovering from injury. It involves identifying movement dysfunctions, following the four-phase Corrective Exercise Continuum, and executing the program with optimal form and control. This comprehensive approach ensures effective and sustainable results in improving movement quality and reducing injury risk.
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