ghd training drills 1-4
straight1. Hypers
2. Rev Hyper 3. Side Plank |
twist 1.Hyper Twist
3. Side Twist 4. Oh Press 5. Resisted Hyper |
pump1. Uni Leg
2. Hyper Twist 3. Side Twist 4. DB Pulls 5. DB Press 6. Full Motion |
uno1. Uni Leg
2. Dyna Twist 3. Uni T-Twist 4. Uni Pull 5. Uni Press 6. Full GHD |
Common Patterns of Compensation
Within Human Movement, various patterns of compensation and the Movement Dysfunction as a result in eventually limiting an individual’s capability in performance and general life activities as well as dramatically increasing the risk of, if not guaranteed, a future injury. Conversely, trainers, coaches, and athletes that can identify common patterns of compensation in Human Movement have an opportunity to correct the associative Movement Dysfunctions, restore Biomechanical Integrity, improve Movement Quality, and limit the risk of injury as well as contribute positively to both training and performance.
Life Shapes Our Movement As Well As Movement Shapes Our Lives
Patterns of Compensation develop in Human Movement for many reasons. All movement and lack there of is constantly being shaped and re-modeled through the process of action, reaction and energy flows. In other words, Human Movement continuously shapes and re-shapes the Human Body. What’s most alarming about this relationship between movement and the body is that movement can re-shape the body for the worst, and will at times lessen the body’s capability to function as it could or as it is designed to function. Thus, the scope of Human Movement can have a ‘negative’ influence on the evolution of the Human Body.
Modern Living
As most people already know many professionals have already laid claim to in books and research papers, the collective summation of Daily Life Activities (such as texting or sitting) in today's world a high amount of technology and automation systems for survival is undermining, if not eroding an our capacity to maintain proper function when moving. In short, modern living is making individuals move poorly.
Compensation
Compensation is the body’s attempt to make up for the lack of movement in one area by adding a new movement. More specifically, a compensation pattern is a neuromuscular strategy to move in a way to avoid dysfunctional movements by way of pain which creates a ‘new’ firing and movement sequence. Essentially, a compensation pattern is an alternate patterns of movement the body applies as a strategy when the naturally programmed neuromuscular pattern/strategy is no longer the best option. For instance, walking on a limb after an ankle sprain is an example of a compensation pattern. The body simply replaces its normal gait (walking) mechanics with an alternate version or strategy that limits the amount of weight placed on the injured ankle. Redistribution of mechanical force is the number one concern
Subtle Changes
Many compensation patterns are subtle or hardly noticeable and grow over time to a larger scaled compensation. This ‘domino effect’ is detrimental to an individual’s Biomechanical Integrity and Movement Quality.
Dominos Falling
The act of habitually walking on hard, flat surfaces overworks the Posterior Tibialis and allows the arch of the foot to become compromised, eventually collapsing towards the floor. The next domino to fall is the adduction or inward movement of the Tibia (Shin bone) that causes the Peroneals (Lateral Calf Muscles) and Biceps Femoris (Lateral Hamstring Muscles) to eccentrically (negatively) contract as a compensation strategy for neutral alignment and stability of the knee joint. In short, one form or strategy of compensation in Human Movement eventually leads to another and another – no matter how subtle the first form of compensation is at the start.
Patterns Form
In the game dominos, when one tile falls, another is quick to follow, just like compensations and Movement Dysfunctions. When one muscle forms a compensation, another compensation will follow, it’s only a matter of where and when. For example, when the foot continuously pronates (allows for a collapsed arch), then there is a high probability that the Peroneals and Biceps Femoris will become overactive or tight because one Movement Dysfunction leads the way for another Movement Dysfunction. No movement and no Movement Dysfunction ever occurs in the body in isolation. The Human Body is a symbiotic system of physiological structures and Human Movement is an interdependent system of movements and Movement Dysfunctions. Thus, every structure in the body, i.e. joints, muscles, tendons, ligaments, etc., is connected to all other structures within the body. All of Human Movement, as well as Movement Dysfunctions and Compensation Strategies, exist in ‘patterns’ within the body.
Important to Recognize
Having the ability to recognize patterns of compensation and Movement Dysfunction provides the individual with the opportunity to correct and neutralize the risks and damage associated with patterns, as well as allows the individual to develop more efficiency and integrity in regard to functional and quality of movements.
Unfortunately, if uncorrected or undetected, the patterns of compensation and associated Movement Dysfunctions can and will disrupt Human Movement, increasing the risk of injury and damage to the body, even if the individual is pain free and unaware of these risks. Learning to recognize some of the common patterns of compensation is a reliable tool an individual should use in the effort to minimize risk of injury and damage associated with Movement Dysfunctions.
Common Patterns of Compensation
Many patterns of compensation are ‘common,’ or found in the movement of many individuals across the world, due to the high rate of exposure to the causes of these compensation patterns. In other words the habitutal state is very similiar for millions. Basically the forces from sitting, texting, overused repetitive movements etc... initiates a coordinating pattern of compensation in the body. Most of the modern developed world is equipped with hard, flat surfaces, on which millions, perhaps billions, of people walk and stand every single day. Therefore, the probability that a large number of people experience the same pattern of compensation in their movements is highly likely if not almost definite. An effective goal for an individual, is to identify common patterns of compensation to address and correct the associated Movement Dysfunctions, limit the risk of injury, and improve Movement and Quality of Life
Life Shapes Our Movement As Well As Movement Shapes Our Lives
Patterns of Compensation develop in Human Movement for many reasons. All movement and lack there of is constantly being shaped and re-modeled through the process of action, reaction and energy flows. In other words, Human Movement continuously shapes and re-shapes the Human Body. What’s most alarming about this relationship between movement and the body is that movement can re-shape the body for the worst, and will at times lessen the body’s capability to function as it could or as it is designed to function. Thus, the scope of Human Movement can have a ‘negative’ influence on the evolution of the Human Body.
Modern Living
As most people already know many professionals have already laid claim to in books and research papers, the collective summation of Daily Life Activities (such as texting or sitting) in today's world a high amount of technology and automation systems for survival is undermining, if not eroding an our capacity to maintain proper function when moving. In short, modern living is making individuals move poorly.
Compensation
Compensation is the body’s attempt to make up for the lack of movement in one area by adding a new movement. More specifically, a compensation pattern is a neuromuscular strategy to move in a way to avoid dysfunctional movements by way of pain which creates a ‘new’ firing and movement sequence. Essentially, a compensation pattern is an alternate patterns of movement the body applies as a strategy when the naturally programmed neuromuscular pattern/strategy is no longer the best option. For instance, walking on a limb after an ankle sprain is an example of a compensation pattern. The body simply replaces its normal gait (walking) mechanics with an alternate version or strategy that limits the amount of weight placed on the injured ankle. Redistribution of mechanical force is the number one concern
Subtle Changes
Many compensation patterns are subtle or hardly noticeable and grow over time to a larger scaled compensation. This ‘domino effect’ is detrimental to an individual’s Biomechanical Integrity and Movement Quality.
Dominos Falling
The act of habitually walking on hard, flat surfaces overworks the Posterior Tibialis and allows the arch of the foot to become compromised, eventually collapsing towards the floor. The next domino to fall is the adduction or inward movement of the Tibia (Shin bone) that causes the Peroneals (Lateral Calf Muscles) and Biceps Femoris (Lateral Hamstring Muscles) to eccentrically (negatively) contract as a compensation strategy for neutral alignment and stability of the knee joint. In short, one form or strategy of compensation in Human Movement eventually leads to another and another – no matter how subtle the first form of compensation is at the start.
Patterns Form
In the game dominos, when one tile falls, another is quick to follow, just like compensations and Movement Dysfunctions. When one muscle forms a compensation, another compensation will follow, it’s only a matter of where and when. For example, when the foot continuously pronates (allows for a collapsed arch), then there is a high probability that the Peroneals and Biceps Femoris will become overactive or tight because one Movement Dysfunction leads the way for another Movement Dysfunction. No movement and no Movement Dysfunction ever occurs in the body in isolation. The Human Body is a symbiotic system of physiological structures and Human Movement is an interdependent system of movements and Movement Dysfunctions. Thus, every structure in the body, i.e. joints, muscles, tendons, ligaments, etc., is connected to all other structures within the body. All of Human Movement, as well as Movement Dysfunctions and Compensation Strategies, exist in ‘patterns’ within the body.
Important to Recognize
Having the ability to recognize patterns of compensation and Movement Dysfunction provides the individual with the opportunity to correct and neutralize the risks and damage associated with patterns, as well as allows the individual to develop more efficiency and integrity in regard to functional and quality of movements.
Unfortunately, if uncorrected or undetected, the patterns of compensation and associated Movement Dysfunctions can and will disrupt Human Movement, increasing the risk of injury and damage to the body, even if the individual is pain free and unaware of these risks. Learning to recognize some of the common patterns of compensation is a reliable tool an individual should use in the effort to minimize risk of injury and damage associated with Movement Dysfunctions.
Common Patterns of Compensation
Many patterns of compensation are ‘common,’ or found in the movement of many individuals across the world, due to the high rate of exposure to the causes of these compensation patterns. In other words the habitutal state is very similiar for millions. Basically the forces from sitting, texting, overused repetitive movements etc... initiates a coordinating pattern of compensation in the body. Most of the modern developed world is equipped with hard, flat surfaces, on which millions, perhaps billions, of people walk and stand every single day. Therefore, the probability that a large number of people experience the same pattern of compensation in their movements is highly likely if not almost definite. An effective goal for an individual, is to identify common patterns of compensation to address and correct the associated Movement Dysfunctions, limit the risk of injury, and improve Movement and Quality of Life
Common Patterns of Movement Dysfunctions:
Many patterns of compensation are ‘common,’ or found in the movement of many individuals across the world, due to the high rate of exposure to the causes of these compensation patterns. As mentioned before, walking on hard, flat surfaces creates a collapsed arch in the foot and initiates a coordinating pattern of compensation in the body. Most of the modern developed world is equipped with hard, flat surfaces, on which millions, perhaps billions, of people walk and stand every single day. Therefore, the probability that a large number of people experience the same pattern of compensation in their movements is highly likely if not almost definite. An effective goal for an individual, especially for trainers, coaches and athletes, is to identify common patterns of compensation in Human Movement to address and correct the associated Movement Dysfunctions, limit the risk of injury, and improve Movement Quality.
List of common patterns of dysfunction:
Forward Head Posture
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