What is Corrective Exercise?

What is Corrective Exercise?

At Innovative Health & Fitness, we specialize in Corrective Exercise and help clients reach their fitness goals safely through proper progression methods, and nutritional guidance. You may be asking yourself, “what’s Corrective Exercise”?

By definition, Corrective Exercise means; “The systematic process of identifying a neuromusculoskeletal dysfunction, developing a plan of action, and implementing an integrated corrective strategy”.

In simple terms, it is the process of fixing the bodies weak muscle groups, and overly-strong muscle groups, that are causing postural and movement dysfunction.

Why do you care?

Every person can and will benefit from Corrective Exercise, while some need to take more time to focus on it, others might need to just make sure they are doing a regular corrective routine to maintain proper function of the body.

If an individual decides they want to start working out and getting back into shape, most of the time they join a gym and go straight for the weights, or cardio machines. While this is better than not doing any sort of activity, if you have not taken the right steps towards correcting the bodies imbalances, you will have a hard time performing exercises correctly, and are on a fast track to injury.

Having guidance through a Corrective Exercise routine designed specifically for you and your imbalances, can assure faster progression, more strength gained in the long-term, and less chance of injury.

Think of it this way, if your natural posture has rounded shoulders, and a shifted pelvis, your form on exercise will mimic that posture. You need to start at a lower intensity level and focus on relaxing your over-active (too strong) muscle groups, and strengthening your weak/non-active muscle groups. Once you have fixed yourself and your body is restored back to a good postural position, you would then be ready to start progressing to more advanced movements such as squats, deadlifts, or running that really burns the calories.

The Problem With Most Personal Trainers

Most personal trainers will skip the corrective exercise stage and jump right into beating up their clients through advanced exercise routines. The reality is, the trainer is actually doing more harm than good to their clients; the clients body will start to remember an even worse movement pattern due to the increase in stress during workouts, and lack of engagement in the correct muscle groups. This will worsen posture and movement over time, leading to injuries later on down the road.

What to do next?

If you’re not sure where to start, have been out of the gym for a while, or live a sedentary lifestyle, you may need some guidance on where to start your fitness journey. If you have tried to get into the routine before, but every year fall into the same pattern of getting out of the habit, we can definitely help you get back on track, the right way.

We teach movement and proper exercise progression, as well as taking the time in the beginning of our training to correct any muscular imbalances you have before progressing you to the next stage of exercise.

It’s time to make a change, and we can help! To receive a complimentary consultation, contact us below or give us a call to learn more!

 

Strong Glutes, No Pain.

It may sound weird to some, but having strong “butt muscles” is arguably the most important part of maintaining functionality, exercising properly, and making long-term progress in the gym. I can also argue that Glutes are the bodies main source of stability, strength, and support of all the joints within the human body, without them you will have a low chance of engaging your core as well.

I can’t feel my Glutes?

A very common issue and main cause of injury when it comes to any physical activity is the fact that most people actually can NOT activate their Glutes. Due to our sedentary lifestyles, our bodies are transforming from the most functional species on earth, to one of the most dysfunctional. When we were born, we were able to move correctly with ease because our bodies had not been exposed to the real world of sitting for 10+ hours per day, and not doing enough exercise to counter-act the effects of this lifestyle.

As our bodies adapt to our lack of movement and positions we sit in every day, the body will start to get over-active and tight in certain muscle groups, as well as weak in other muscle groups. Even though there are tons of different postural and movement dysfunctions found in people, the most common issue is getting way TOO TIGHT in the front side of your body, and losing tons of strength all down the backside of the body.

Because of the lack of activity and signal from the nervous system, commonly the Glutes and posterior chain will lose strength to the point where an individual will experience atrophy in certain muscle groups, losing the ability to fire them during exercises.

How does this effect my workout?

Having the in-ability to activate your Glutes can have a HUGE negative impact on progress and results. Lack of Glute Strength will reduce functionality in all planes of motion, limit your ability to do certain exercises, increase joint pain, increase chance of injury, weaken core musculature, stiffen low back, and reduce the total amount of calories burned each workout.

This means that you will slowly have to eliminate high impact or repetitive movements out of your workout routine, over time your joints will start to hurt and your strength will go down.

How do I fix it?

Unfortunately the answer is “it depends”.Every single person will need to take a different approach but there are some general rules and exercises that should point you in the right direction. If you have tons of aches, pains, and atrophied muscles, you may want to come see us and learn more about our Corrective Exercise programs. For now, here’s some advice!

You will want to go in the following order before you start any type of workout routine. This will be the structure of your warm-ups to allow the right muscle groups to “wake up” and the overly tight/strong muscles to chill out a little bit. *Do this after you have properly identified which muscle groups need to be strengthened and or weakened.*

  1. Foam Roll or SMR: You will need to do a form of Self Myo-fascial Release on the TIGHT muscle groups. In most cases you will want to spend a lot of time releasing the front side of your body. By doing so, you will weaken the overly tight muscle groups, allowing the weakened muscle groups to activate. Hold each muscle group for about 2 minutes or more.
  2. Stretch: For some reason, people hate to stretch! But, it is necessary for allowing your weak muscle groups to get stronger. Remember, you should not just stretch every single muscle group, you need to identify which muscle groups are in-hibiting your Glutes from firing, and stretch those. Hold for 2 minutes or more.
  3. Activate: The last step is to activate the muscle group needing strengthening, in this case, the Glutes. Slow controlled movements with holding the squeeze at the top for about 3 seconds should really wake those muscles up!

Here is a great exercise worth trying to help you activate your Glutes:

Floor Bridge: 

The floor bridge is a great way to activate those butt muscles! Holding the squeeze at the top for 3 seconds and controlling your weight down for about 3 seconds. Tuck your butt under and pull in your belly button; performing as many sets/reps necessary for you start feeling the burn.

 

Hopefully this made you aware of the importance of keeping those Glutes strong and functional. If you don’t know where to start or how to identify which muscle groups need help, contact us for a complimentary consultation and fitness assessment down below!

 

By:

Jake Behan

NASM Personal Trainer & Certified Corrective Exercise Specialist

 

 

 

 

3 Reasons Why You’ve Hit a Weight Loss Plateau

There are so many reasons why you may have hit a plateau when it comes to losing weight, and most of the time it’s due to one or multiple of the reasons I’m about to list below. Remember, nutrition and training is individualized, so everyone’s results and things they have to do get in better shape will be slightly different from one another.

 

  1. You have dropped your calories TOO LOW.

Yeah, I said it. You probably dropped your calories TOO LOW! While this is hard to wrap your head around, there is a certain point in where calories can be too low, to the point where your bodies processes will slow down and put your fat loss to a halt. As a general rule, men should not go below 1,800 calories per day, and women should not go below 1,200 calories per day. If you are near or below these numbers for a long duration of time, your body will most likely respond in a negative way by slowing down the metabolism and potentially start gaining weight.

If you are a victim of this, try slowly adding calories back into your diet every week, even 50 calories added each week, until you are back to a healthy caloric intake will help slowly speed everything back up. If you are not intaking enough energy, the body will most likely start eating away muscle for energy, and storing its fat as a safety mechanism to reserve energy.

 

2.  You are NOT including weight training in your exercise routine. (TOO MUCH Cardio)

When you walk into the gym, what machines are most people on? Treadmill, Elliptical, Bike, etc. While cardio is important for weight loss and aids in creating more of a caloric deficit to lose weight, if you are doing too much, without proper strength training, it will hinder long term fat loss results.

Every single person will be different on how much cardio they need to do, so the answer to how much you should do is “it depends”. MOST clients of mine respond well to 2-3x/week of weight training, and about 2x/ cardio sessions. This will ensure that you are keeping your muscles active and strong during your fat loss phase. Doing only cardio 5-6x/week will most likely lead to muscle loss, further leading to a slowed metabolic rate.

Pick up those weights! BUT, make sure you know what you’re doing. And if you don’t, hire someone to teach you! 🙂

 

3. NOT Drinking ENOUGH Water & Not Eating Enough Fiber

Water and Fiber intake play a huge role in weight loss. If you are not drinking enough water, your body will retain water as a safety mechanism, making it harder for you to lose weight. You also need to stay hydrated for your muscles to stay healthy and active. To learn more about how much water you should drink click here. 

We all know what Fiber does, it mainly helps with digestive purposes. Having a decent amount of Fiber per day will ensure healthy bodily and digestive functions, as well as showing a sufficient amount of veggies and fruits in your diet.

Fiber intake will vary greatly from person to person, but you should be somewhere between 20-55g per day. The lower body fat percentage you are, you typically need a little more fiber than someone of average body fat levels.