Movement Dysfunction And Corrective Excercise

What Is Bad Posture ?

In simple Bad posture can be defined as misalignment of joints via muscle imbalances. This effects our movement via impairments and dysfunction. Specific flexibility and strength exercises in the correct order can correct bad posture. In 1916 the Journal of the Osteopathic Association defined normal posture as “an equilibrium in which there is no strain on the ligaments and a minimum expenditure of muscular force over and above the energy called muscle tone, a nice balance in which the centre of gravity passes in the correct relation to the bony structures.”

Since then, there have been various definitions of normal posture all concluding without proper sagittal alignment the spine and body will undergo compensatory changes both physically and mechanically. Bad posture will not only cause pain, but can alter breathing mechanisms. 

Posture & Joint alignment explained simply

Our muscles all have a resting tone & length; this is the amount of tension needed to keep our posture and joints aligned in a neutral position (healthy position/well balanced). The Central nervous system can alter this resting tone, for numerous reasons. When the resting tone changes our postures and joints can become misaligned and cause movement dysfunctions. Some muscles become mechanically shortened, mechanically lengthened, over active, underactive, hypertonic (increased tone), and hypotonic (decreased tone). When the CNS stores a altered resting length (muscle dysfunction) for the muscle we get movement impairments. Sometimes the tissue itself can have restrictions, and needs manual thearpy.

In the clinic, the main emphasis is to return the body to the correct resting tone and length, via flexibility and strength exercises in the right order (lengthen the short (massage, foam roll & stretch) then strengthen the lengthened muscle). This will realign the joints and bring everything back to a optimal (neutral) position for more neuromuscular efficiency as the muscles will start functioning again.

There are many theories on what happens when we stretch. But for a fact we know the muscle gets "calmed down" and elongates. Which increases muscle compliance. I think its something to do with the motor neurons (inhibition and excitability).

There are many schools of thought in the physio and fitness industry. It is unfortunate that some reject flexibility methods and the whole corrective method. Sadly for physios this will leave their clients with unresolved movement impairments. For the fitness instructor it puts their client at a greater risk of injury due to adaptive shortening which changes biomechanics and neuromuscular efficence. Nasm and brookbush institutes are really advanced in the human movement system. If your interested to learn about sports medicine i recommend these 2 providers. Neurokinetic thearpy is spreading which is helping alot of people.

https://www.google.com/amp/s/blog.premierglobal.co.uk/opt-the-best-training-model%3fhs_amp=true

Mark wong is a physiotherapist who has a lot of experience treating bad posture. His take away message is that the body works its best when it is aligned correctly. Bad posture strains the joints and muscles causing stiffness and pain. It can increase the risk of injury and degeneration of joints. A minor posture issue if not treated early can turn complex. On his website he shows the bad postures and the fixes for free. www.posturedirect.com

There is a lot of Misdiagnosis when it comes to movement dysfunction. Most dysfunction, comes from tissue trauma or an imbalance due to a hypertonic shortened muscle which weakens the opposing muscle.

Causes of Muscle Imbalances

• Postural stress (Bad Posture)
• Repetitive movement or positions
• Cumulative trauma
• Poor training technique
• Lack Of Core strength
• Lack of neuro muscular effecinacy. 

Sometimes the fix can just be a massage to get rid of adhesions on a painful muscle and it regains function which corrects your movement.

A corrective exercise specialist will identify any imbalances with the following assessments:

• Postural 
• Movement 
• Range of Motion 
• Muscle strength

Next Steps are Generally: 

1. Shortened and lengthened muscles are identified.
2. Shortened muscles are inhibited and lengthened (PNF) Stretching.
3. Lengthened (weakened)  muscles are activated. Muscle activation techniques. like tapping the muscle and its insertion points wakes them up.
4. Integration into functional movement. 

Corrective exercise normalises the resting tone of muscles to correct altered reciprocal inhibition (causes weakness and stiffness), synergist dominance and compensations. A muscle release (stretching or foam rolling) program with a balanced strength program can prevent muscle imbalances. 

Hips Imbalances:

The most common hip imbalances are when the hip flexor muscles inhibit the glute maximus. Hip extension should be at least 20 degrees, any shorter, the hip flexors will need to be relaxed, lengthened and then then glute max should be activated.

Hip abduction should normally be 45 degrees any less indicates short adductor muscles which inhibit the glute Medius. The adductors will need to be inhibited and stretched and then the glute Medius will need to be activated. There are many imbalance syndromes and pelvic tilts. Also Isometric squeezes and tapping are good activation methods.

A Case Study Of A British Hurdler

This was told to me by my dry needling practitioner, there was a lad he suffered a lot of back pain. He was seen by the physios of the Olympic British team, they subscribed him squats etc. to try and strengthen his posterior chain. After a while he saw no results and had to leave to the team. He was then assessed by my practitioner, who checked his entire complex; his hip flexors were tight and had inhibited his glutes which caused the back (synergist) to be over active. The correct treatment of stretching the hip flexors and activated the glutes was given and he re-joined the team. So even at an elite level the knowledge seems to be lacking on how the muscular system actually works.  NASM corrective exercise specialists are competent and well trained.

The following book explains muscle imbalances excellently and can help you treat your own or prevent them in the first place: 

By definition Corrective Exercise Training accomplishes two things. First and foremost it is designed to correct muscle imbalances, joint dysfunctions, neuromuscular problems, and postural distortion patterns that the everyday person or athlete may have developed during everyday actives or from playing a long season. The second thing that Corrective Exercise can be used for is the process of injury reduction. When used for this purpose one is taking a proactive approach to protecting one’s self from injury. Establishing correct length tension relationships in muscles, creating mobility around joints, activating (or turning on) muscles, establishing core stability, and integrating the human movement system are all by products of corrective exercise; all of which will improve life quality and performance as well as to help reduce the likelihood of injury.

It corrects problems, reconditions individuals and improves total kinetic chain structural integrity or it will help prevent / reduce injury and prepare the individual for the higher-intensity training that will come down the road.

Clinical Trial Sci Rep. 2020 Nov 26;10(1):20688. doi: 10.1038/s41598-020-77571-4.

Comprehensive corrective exercise program improves alignment, muscle activation and movement pattern of men with upper crossed syndrome: randomized controlled trial

Foad Seidi 1, Mohammad Bayattork 2 3, Hooman Minoonejad 1, Lars Louis Andersen 4 5, Phil Page 6

Abstract

Upper crossed syndrome (UCS) refers to the altered muscle activations and movement patterns in scapulae along with some abnormal alignment in the upper quarter, which may contribute to the dysfunction of the cervicothoracic and glenohumeral joints. The present study aimed to investigate the effectiveness of a comprehensive corrective exercise program (CCEP) and subsequent detraining on alignment, muscle activation, and movement pattern in men with the UCS. This randomized controlled trial included 24 men. The intervention group conducted CCEP (8 weeks), followed by four weeks of detraining and the control group maintained normal daily activities. Electromyography of selected muscles, scapular dyskinesis test, head, shoulder, and thoracic spine angle were measured at baseline, post-test, and follow-up. There were significant differences for Group x time interaction and also for within-group from pre-test to post-test and follow-up in all outcomes. Also, significant differences were observed in three outcomes at post-test and follow-up between the CCEP and control group in favor of the CCEP. In Conclusion, the present study demonstrates that the CCEP for individuals with UCS is feasible and effective, improving muscle activation imbalance, movement patterns, and alignment. Importantly, these improvements were maintained after four weeks of detraining, suggesting lasting neuromuscular re-training adaptations.

https://blog.nasm.org/uncategorized/top-three-postural-problems-caused-by-sitting-and-how-to-fix-them

Muscle dysfunction causes joint dysfunction which causes overall movement dysfunction.