Asses and Correct.pdf

© Assess and Correct, 2009. All Rights Reserved.
www.AssessAndCorrect.com
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Copyright 2009 © by Eric Cressey, Bill Hartman, and Mike Robertson. All Rights Reserved.
No portion of this manual may be used, reproduced or transmitted in any form or by any
means, electronic or mechanical, including fax, photocopy, recording or any information
storage and retrieval system by anyone but the purchaser for their own personal use. This
manual may not be reproduced in any form without the express written permission of Eric
Cressey, Bill Hartman, or Mike Robertson except in the case of a reviewer who wishes to
quote brief passages for the sake of a review written for inclusions in a magazine,
newspaper, or journal – and these cases require written approval from Eric Cressey, Bill
Hartman, or Mike Robertson prior to publication.
For more information, please contact:
Indianapolis Fitness and Sports Training
9402 Uptown Drive, Suite 300
Indianapolis, IN 46256
Phone: 317.578.0998
Website: www.IFASTonline.com

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Disclaimer
The information in this book is offered for educational purposes only; the reader should be
cautioned that there is an inherent risk assumed by the participant with any form of physical
activity. With that in mind, those participating in exercise programs should check with their
physician prior to initiating such activities. Anyone participating in these activities should
understand that such training initiatives may be dangerous if performed incorrectly. The
author assumes no liability for injury; this is purely an educational manual to guide those
already proficient with the demands of such programming.

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Table of Contents
Section 1 – Introduction .........................................................................................................................7
Section 2 – The Assessment..................................................................................................................10
Purpose of the Assessment ..............................................................................................................11
The Effect of Posture......................................................................................................................11
The Effect of Asymmetry...............................................................................................................12
Static assessment...............................................................................................................................14
Head Posture..................................................................................................................................17
Shoulder Posture ............................................................................................................................17
Thoracic Spine (upper back) Posture.........................................................................................19
Lumbar Spine and Pelvic Posture................................................................................................20
Flat Back and Swayback Posture ...............................................................................................21
Lateral Tilt of the Pelvis ..................................................................................................................22
Lower Extremity Alignment...........................................................................................................23
Foot Alignment...............................................................................................................................25
Side View - Arms Overhead.........................................................................................................27
Hands Behind Head with Hip and Knee Flexed........................................................................28
Rear View - Hands on Hips ...........................................................................................................29
Rear View - Arms Overhead ........................................................................................................30
Active Assessment.............................................................................................................................31
Neutral Spine Test ..........................................................................................................................32
Cervical Flexion Range of Motion...............................................................................................33
Thoracic Spine Rotation Range of Motion ................................................................................34
Pectoralis Minor Length Test.........................................................................................................35
Pectoralis Major Length Test (clavicular head) ........................................................................36
Pectoralis Major Length Test (Sternal head)..............................................................................37
Shoulder Flexion Range of Motion ..............................................................................................38
Shoulder External Rotation Range of Motion............................................................................39
Shoulder Internal Rotation Range of Motion.............................................................................40
Scapular Upward Rotation...........................................................................................................41
Supine Straight Leg Raise .............................................................................................................42
Supine FABER..................................................................................................................................43
Supine Hip and Knee Flexion .......................................................................................................44
Seated Hip and Knee Flexion ......................................................................................................45
Quadruped Rock Back.................................................................................................................46
Prone Knee Flexion ........................................................................................................................47
Thomas Test.....................................................................................................................................48
Supine Hip Abduction and Adduction ......................................................................................49
Seated Hip Internal Rotation........................................................................................................50
Seated Hip External Rotation.......................................................................................................51
Prone Hip Internal Rotation ..........................................................................................................52

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Prone Hip External Rotation..........................................................................................................53
Closed Chain Ankle Dorsiflexion..................................................................................................54
Single-Leg Squat ............................................................................................................................55
Single-Leg Bridge ...........................................................................................................................56
References .........................................................................................................................................57
Section 3 – The Corrections .................................................................................................................60
1.1 – Supine Straight Leg Raise ....................................................................................................61
1.2 – High Knee Walk.....................................................................................................................62
1.3 – Single-Leg RDL.......................................................................................................................63
1.4 – High Knee Walk To Forward Lunge ....................................................................................64
2.1 – Kneeling Rockbacks.............................................................................................................65
2.2 – Squat-to-Stand......................................................................................................................66
2.3 – Goblet Squats .......................................................................................................................67
2.4 – Prisoner Squats ......................................................................................................................68
3.1 – Pulsed Hip Flexor Mobilizations ...........................................................................................69
3.2 – Wall Hip Flexor Mobilizations ...............................................................................................70
3.3 – Overhead Lunge Walk.........................................................................................................71
3.4 – Reverse Lunge with Posterolateral Reach........................................................................72
4.1 – Side-Lying Leg Raise.............................................................................................................73
4.2 – Split-Stance Kneeling Adductor Mobs ..............................................................................74
4.3 – Walking Spiderman ..............................................................................................................75
4.4 – Walking Spiderman with Hip Lift .........................................................................................76
4.5 – Walking Spiderman with One-Arm Overhead Reach ....................................................77
5.1 – Seated 90/90 Mobilizations .................................................................................................78
5.2 – Cradle Walks .........................................................................................................................79
5.3 – Split-Stance Kneeling Adductor Mobs ..............................................................................80
5.4 – Split-Stance Hip Swivels........................................................................................................81
5.5 – Hip Airplanes..........................................................................................................................82
6.1 – Kneeling Glute Mobs............................................................................................................83
6.2 – Cross-Behind Overhead Reverse Lunges..........................................................................84
7.1 – Lying Knee-to-Knee Pull-ins .................................................................................................85
7.15 – Prone Windshield Wipers ...................................................................................................86
7.2 – Split-Stance Hip Swivels........................................................................................................87
7.3 – Hip Airplanes..........................................................................................................................88
8.1 – Supine Bridge ........................................................................................................................89
8.2 – One-Leg Supine Bridge........................................................................................................90
8.3 – Wall March Isometric Hold ..................................................................................................91
8.4 – Bowler Squats ........................................................................................................................92
9.1 – Hip Abductor Wall Slide.......................................................................................................93
9.2 – X-Band Walks.........................................................................................................................94
9.3 – Side Bridge Wall Slides..........................................................................................................95
9.4 – Bowler Squats ........................................................................................................................96
10.1 – Side-Lying Clams.................................................................................................................97

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10.2 – Band Resisted Clams..........................................................................................................98
10.3 – Bowler Squats ......................................................................................................................99
11.1 – Lying Psoas March............................................................................................................100
11.2 – Seated Psoas Holds ..........................................................................................................101
11.3 – Wall March Isometric Hold ..............................................................................................102
11.4 – Standing Psoas Holds .......................................................................................................103
12.1 – Rocking Ankle Mobs.........................................................................................................104
12.2 – Wall Ankle Mobs ...............................................................................................................105
12.3 – Knee-Break Ankle Mobs...................................................................................................106
13.1 – Thoracic Extension on Roller ...........................................................................................107
13.2 – Bent-Over Thoracic Spine Rotation ...............................................................................108
13.3 – Quadruped Extension-Rotation......................................................................................109
13.3 – 3- Point Extension-Rotation..............................................................................................110
13.4 – Yoga Push-ups...................................................................................................................111
13.5 – Squat-to-Stand with Extension-Rotation........................................................................112
14.1 – Forearm Wall Slides...........................................................................................................113
14.2 – Feet-Elevated Scap Push-ups.........................................................................................114
14.3 – Push-up Plus .......................................................................................................................115
14.4 – Hand Switches...................................................................................................................116
14.5 – One-Leg Scap Push-ups ..................................................................................................117
15.1 – Side-Lying Cross-Body Stretch.........................................................................................118
15.2 – Sleeper Stretch..................................................................................................................119
15.3 – Prone Internal Rotation....................................................................................................120
15.4 – Dynamic Blackburns ........................................................................................................121
16.1 – No Money Drill ...................................................................................................................122
16.2 – Side-Lying Extension-Rotation.........................................................................................123
16.2 – Side-Lying Internal-External Rotation .............................................................................124
16.3 – Split-Stance Broomstick Pec Mobs.................................................................................125
16.4 – Side-Lying Extension-Rotation with Perturbations ........................................................126
16.5 – Supine No Money Drill with Band ...................................................................................127
17.1 – Scapular Wall Slides..........................................................................................................128
17.2 – Behind the Neck Pull-Aparts ...........................................................................................129
17.3 – Reach, Roll and Lift...........................................................................................................130
17.4 – Doorway Slides..................................................................................................................131
18.1 – Forearm Wall Slides...........................................................................................................132
18.2 – Prone Trap Raise (Y) .........................................................................................................133
19.1 – Supine Chin Tuck ..............................................................................................................134
19.2 – Standing Chin Tuck...........................................................................................................135
19.3 – Supine Nod and Lift..........................................................................................................136
19.4 – Quadruped Chin Tuck .....................................................................................................137

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Section 1 – Introduction

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Almost four years ago, Eric and Mike introduced the Magnificent Mobility DVD. We originally
intended for this research to be a collection of mobility drills and activation movements that
individuals of all ages, ability levels, and athletic backgrounds could use to prepare their
bodies for exercise. In reality, Magnificent Mobility turned into much more than that.
Exercises that seemed ordinary in the context of what we do with athletes and clients every
day made this resource more popular than we could have ever imagined. The DVD has
been purchased by individuals in more than 50 countries – to the tune of over 12,000 copies
sold. And, we have received hundreds of emails from individuals thanking us for
“accidentally” helping them resolve chronic problems such as hamstrings strains, lower back
pain, and annoying hip flexor tightness. People didn’t just warm up; they taught their bodies
to move more efficiently.
Just over a year later, Mike and Bill introduced the Inside-Out DVD. While Magnificent
Mobility focused primarily on the lower-body, with Inside-Out, we sought to achieve the
same results in the upper body – and the results were just as promising as with Magnificent
Mobility. It’s become a much sought-after product for those with shoulder and elbow
problems, folks trying to fix their hunchback postures, and those who want to be prepared to
for heavy bench presses and chin-ups.
In spite of the success of these two products, we all knew we could do better – particularly if
we combined the skill sets of all three of us, and with several years of additional coaching
experience with healthy and injured athletes alike. Eric has come to be known as a shoulder
guy. Mike understands the knees incredibly well. And, we haven’t met a physical therapist
with as broad a spectrum of knowledge with respect to back pain as Bill.
In the past few years, we’ve all learned new drills to not only keep things fresh for the
consumers who purchased the original DVDs, but also help them get to their goals faster.
Additionally, we received – and took to heart – some valuable suggestions from previous
customers on additions to the products that could make things even better.
So, in planning the DVD you’re viewing, we’ve also gone to great lengths to outline
appropriate progressions to enable you to attack flexibility and stability deficits in the most
efficient manner possible.
Before we ever get to addressing these inefficiencies, though, we’re going to outline a series
of self-assessments you can use to determine what areas are your weak links. Effectively,
before we can give you corrective exercise, we have to identify what you’re trying to
correct.
Accompanying this product is a collection of our favorite static stretches. The ideal time to
use these static stretches is either immediately post-workout, or even later in the evening,

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perhaps right before bed. If you have significant flexibility deficits and want to make some
quick improvements, you can perform these drills right after your foam rolling drills, but before
your dynamic warm-up drills.
We’ll also talk about how soft tissue work interacts with mobility and activation drills.
Obviously, this refers to a variety of soft tissue treatments you’d receive from a qualified
manual therapist, but in the context of this DVD and the handout that accompanies it, we’re
discussing soft tissue work that you can do on your own with a foam roller and other simple
tools.
Now there are those that feel that these self-applied methods of soft-tissue treatment are
ineffective and therefore unnecessary. We respectfully disagree.
Fascial research shows that the fascial system is abundant with mechanoreceptors that
when stimulated with manual pressure result in favorable changes in tissue fluid dynamics
and relaxation of muscle both locally and globally as well as desirable changes in
autonomic nervous systems tone. Couple this information with the vast volume of empirical
evidence from strength and conditioning coaches and therapists who also use these
methods and we believe them to be an effective tool to enhance and complement your
mobility training. For further references, we suggest reading articles by Robert Schleip.
As you can tell, there is certainly a science behind what we’re doing with this resource, but
as we move forward, we’ll concern ourselves much more with the “who”, “what,” “when,”
and “how” as opposed to the “why.” So, without further ado, we’ll get to our first progression.

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Section 2 – The Assessment

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Purpose of the Assessment
The assessment component of Assess and Correct consist of two parts: static and active.
The overall goal of the assessment in this program is to provide you with a tool that will allow
you to identify limitations and asymmetries in your own posture and movement that may
potentially limit your sport or exercise performance and influence your injury potential. The
results of your assessment will provide clues as to which methods and exercises will be most
effective to restore normal muscle and joint function and ultimately improve performance
and reduce injury risk. In doing so, your assessment results will allow you to personalize your
corrective mobility program and monitor your progress.
We realize that performance and injury potential are multifactorial concepts, and therefore
no single test or group of tests will ultimately determine your level of performance or injury
risk. However, a review of the literature shows the influences of posture, asymmetries in joint
alignment, flexibility, and balance, and muscle stiffness on many frequently experienced
injuries by athletes and fitness enthusiasts.
“Malalignment alters body biomechanics and creates stresses that may hinder the
athlete’s ability to progress and do well in a given sport, predispose the athlete to
injury, prolong the recovery time or even prevent full recovery.”(26)
THE EFFECT OF POSTURE
“Human posture, whether static or moving, is a synthesis of neuromuscular function, including
proprioceptive, vestibular, and visual inputs, any disturbance in any function can adversely
affect function elsewhere in the body.” (19)
If a muscle becomes facilitated or inhibited as a result of prolonged, undesirable posturing or
repetitive movements, it can cause a distortion in posture extending up or down the entire
kinetic chain. This can be the result of attempting to seek out postures to reduce tissue strain
elsewhere (25). In other words, by changing the tension in one muscle or one joint, the entire
alignment of the body can be affected.
For instance, consider the relationship of the hip joint position in the case of an anterior
pelvic tilt. An anterior pelvic tilt increases tension on the hamstrings, which may predispose
an athlete to hamstrings strains (8). The hip joint will also be placed in a position of hip
flexion, adduction, and internal rotation as a result of the anterior tilt. This will also predispose
the foot to pronate excessively. The result is an increase in ACL injury risk (18). In single leg
stance, there may also be a reduction in gluteus maximus activity if the knee collapses
medially in a valgus position and the rearfoot drops into excessive eversion which can also
increase ACL injury risk and predispose the athlete to anterior knee pain (17,18).

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In the upper quarter, head, shoulder, and upper back posture will also influence
performance and injury potential. A “slouched” or “rounded shoulder” posture with a
forward head position limits upward rotation and posterior tilt of the scapula, reduces
scapular and rotator cuff muscle strength, and increases superior translation of the scapula.
All of these factors are associated with shoulder impingement (11,14). It’s been shown that
performing appropriately selected exercises, like those found in your Assess and Correct
program, can reduce the potential for shoulder impingement (15,19).
THE EFFECT OF ASYMMETRY
Various right-to-left asymmetries that may be identified in your assessment have been shown
to influence performance and injury potential.
For instance, in regard to balance, single-leg standing balance asymmetry has been shown
to result in a greater number of ankle sprains in football, soccer, and volleyball players (28).
Hip range of motion and strength play an important role in physical performance and injury
potential. Hip range of motion deficits or asymmetrical hip rotation potentially reduces hip
extension strength, hip adduction and/or flexion strength (22), and increases frontal plane
excursion. Such findings are common predisposing factors for lower back pain and anterior
knee pain (3,6,22). Deficits in hip strength are commonly associated with groin strains,
iliotibial band syndrome, hamstring strain, patellofemoral pain, and ACL injuries (23). Hip
abduction weakness specifically is associated with increased pronation of the foot,
patellofemoral pain, and ACL injury (9,17,18).
In the shoulder, deficits in internal rotation and horizontal adduction have been shown to
predispose athletes to internal impingement (1). Asymmetrical scapular positioning,
sometimes referred to SICK scapula syndrome, is frequently associated with glenoid labrum
or rotator cuff injuries (2).
Over time, depending on prolonged posturing and selected activities, tissues have been
shown to lengthen, shorten, and increase or decrease in stiffness. Asymmetries in hip muscle
stiffness and shortness can result in functional leg length discrepancies often at a high rate.
Strong correlations exist with leg length discrepancies and pain and injuries including
chronic/recurrent sciatica, unilateral hip pain, and therapy resistant lower back pain (5,24,
27).
These examples represent just a small portion of the information available regarding the
influences of posture, flexibility, and mobility on performance and injury potential. The take-
away is that many of these issues can be identified before they become problematic, limit
training time or performance, or turn into real injuries.

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We recommend that you periodically repeat the following procedures in your Assess and
Correct Assessment to monitor your progress and make adjustments to your personalized
exercise program.
For each test, you’ll be instructed on how to properly perform the test and what an ideal
result should look like. Should your test result in failure compared to the optimal, a reference
to the appropriate corrective exercises will be provided.

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Static assessment
To provide objectivity and accuracy in regard to the static component of your self-
assessment, we recommend that you take a series of photos. These photos will not only
establish your initial alignment, but by retaking them regularly, but they will also provide a
reference for improvements in alignment and for making adjustments to your programming
as your body adapts.
Front tall and relaxed Left side tall and
relaxed
Left side arms
overhead
Left side hands
behind head, right
hip and knee flexed
Rear tall and relaxed Rear hands on hips
Rear arm overhead
Rear hands behind
head, right hip and
knee flexed
Rear hands behind
head, left hip and
knee flexed
Right side tall and
relaxed
Right side arms
overhead
Right side hands
behind head, left hip
and knee flexed

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Understanding Your Static Assessment
Your static postural assessment is designed to provide clues as to specific areas of concern
for imbalances among muscle groups that may result in – at the very least – impairment of
normal movement and – at worst injury. While no one may truly possess perfect posture,
working toward the recommended ideal can improve joint range of motion, joint function,
and movement efficiency (16).
Your Relaxed Views
In Muscles: Testing and Function, Kendall has identified a representation of ideal postural
alignment with the use of plum lines as such:
The line begins at the ear
Midway through the shoulder
Through the lumbar spine
Slightly posterior through the hip
joint
Slightly anterior to the axis of the
knee joint
Slightly anterior to the ankle

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Standing posture from the front or back would ideally be divided into symmetrical right and
left halves.
Appling gridlines or a straight edge to your own photos will allow you to approximate your
posture to the ideal. Simply use specific landmarks such as the end of your clavicles, the
hips, knees, and ankles.
Keep in mind that asymmetries are
commonly found on the dominant side of
overhead athletes. For instance, healthy
baseball and tennis players may be found to
have scapulae that are internally rotated
and anteriorly tilted as pictured at left. (J
athletic training. 2008 Nov-Dec; 43(6): 565-
570.)

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HEAD POSTURE
Optimal head position finds the head
centered equally between the shoulders
and with the ear directly over the midline of
the shoulders.
It is common to see shortening of posterior
neck muscles and weakening of the deep
neck flexor muscles; this can result in a
forward head position.
Forward head posture
Shortened Muscles Lengthened Muscles
Suboccipital muscles Deep cervical flexors
strenocleidomastoid
(12,13,20,21,24)
Potential corrective exercises to address forward head posture: 19.1–19.4
SHOULDER POSTURE
In the side view, the position of the shoulder
girdle is strongly determined by the position
of the scapula. The scapula should rest
against the ribcage such that the plum line
reference passes through the midline of the
shoulder. If the shoulder rests well in front of
the plum line, this may indicate shortening of
the anterior shoulder girdle musculature and
lengthening or weakening of the scapular
musculature.

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From the rear, the scapulae should rest
symmetrically at an equal distance from the
spine of about three inches with the
scapular muscles relaxed.
If one scapula sits a significant distance from the spine, it is considered to be abducted. This
is commonly a result of shortened or stiff pectoralis major and minor muscles
Abducted Right Scapula Shortened Right Pectoralis Major
Pectoralis major Middle trapezius
Pectoralis minor Lower trapezius
Subscapularis Infraspinatus
Supraspinatus
(12,13,20,21,24)
Potential corrective exercises for scapular positioning: 14.1, 16.1–16.5, 17.1–17.4, 18.2

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THORACIC SPINE (UPPER BACK) POSTURE
In the side view, the thoracic spine has a mild backward curve. If the curve is excessive, an
increased thoracic kyphosis, the chest may appear flattened or vertically aligned and the
upper back may be visible in addition the scapula being more prominent.
Normal thoracic spine curve Increased thoracic spine curve
This distortion of posture – which includes a forward head, increased thoracic kyphosis,
rounded shoulders, and internally rotated upper arms – is commonly referred to as “upper
crossed syndrome” (13,20). An upper crossed posture results from a combination of muscles
that tend to shorten and others that lengthen as a consequence of daily activities,
imbalanced exercise program, and frequently assumed postures.
Cervical erectors Deep cervical flexors
Pectoralis major Rhomboids
Pectoralis minor Serratus Anterior
Upper trapezius Lower trapezius
Scalenes Middle trapezius
Levator Scapulae
(12,13,20,21,24)
Potential corrective exercises for excessive thoracic kyphosis: 13.1–13.5

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LUMBAR SPINE AND PELVIC POSTURE
The lower back and pelvic alignment are
intimately related, as altering one will affect
the other. An optimal lumbar curve will have
a slight inward curve and the pelvis will be
relatively level to a slight anterior tilt of about
10 degrees.
The pelvis can tilt forward or backward excessively resulting in an increase or decrease of the
lumbar curve respectively.
In the case of an anteriorly tilted pelvis,
increased lumbar lordosis, and flexed hip,
this posture of commonly referred to as
“lower crossed syndrome.” The lower
crossed syndrome results from a
combination of muscles that tend to shorten
and others that lengthen as a consequence
of daily activities, imbalanced exercise
program, and frequently assumed postures.
Lumbar erectors Abdominal muscles
Psoas Hamstrings
Iliacus Gluteus maximus
Rectus femoris Gluteus medius
Sartorius Gluteus minimus
Adductors
Tensor Fascia Latae
(12,13,20,21,24)
Potential corrective exercises for anterior pelvic tilt: 3.1–3.4, 4.5, 8.1–8.4

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FLAT BACK AND SWAYBACK POSTURE
The flat back posture is essentially the
opposite of the lower crossed posture. The
pelvis is tilted posteriorly, which reduces the
lumbar curve.
The swayback posture is a combination of
two adjustments at the pelvis. It combines a
posterior pelvic tilt and anterior shift or
“sway” of the entire pelvis. This pelvic
alignment increases the distance forward of
the hip from the plum line in a side view of
standing posture.
Flat back Sway Back
Shortened/Overactive Muscles Lengthened/Weakened Muscles
Lumbar erectors (sway back) Lumbar erectors (flat back)
Hamstrings Psoas
Gluteus Maximus Iliacus
Abdominals External obliques (sway back)
(12,13,20,21,24)
Potential corrective exercises for flat lumbar spine: 1.3, 2.1,11.1-11.2, 13.4, 16.2

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LATERAL TILT OF THE PELVIS
If the pelvis is seen to have a lateral tilt, it appears that one leg is longer than the other. More
often than not, it is due to lengthening of muscles on the outside of the hip (the hip
abductors), and a shortening of the muscles on the inside of the hip (the hip adductors) on
the high side of the pelvis.
It’s quite simple to confirm the muscular imbalance around the hip versus a true leg length
discrepancy by assuming a widened foot stance. This effectively shortens the hip abductors
on both sides, which will level the pelvis.
Right pelvis high Pelvis level
Hip abductors (low side) Adductors (high side)
(12,13,20,21,24)
Potential corrective exercises for lateral pelvic tilt: 4.1-4.5, 5.1–5.4, 6.1-6.2, 7.1, 8.4

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LOWER EXTREMITY ALIGNMENT
Lower extremity alignment tends to follow that of the pelvis in predictable patterns.
If the pelvis alignment is neutral, the legs will
appear to be relatively straight with the
knees facing forward and the feet pointing
straight ahead to slightly outward about 15
degrees.
In the case of anterior pelvic tilt, the hip will
tend to be flexed, internally rotated, and
adducted. This will also influence the knee
alignment in favor of a valgus alignment or
“knock-kneed” alignment.
Tensor fascia latae Abdominals
Adductors Gluteus maximus
Semitendinosis Gluteus medius
Semimembranosis Gluteus minimus
Biceps femoris
(12,13,20,21,24)
Potential corrective exercises for valgus knee alignment: 3.4, 4.1–4.5, 5.1–5.5, 10.1–10.3

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In the case of a posterior pelvic tilt, the hip
will tend to be extended, externally rotated,
and abducted. This will also influence the
knee alignment in favor of a varus alignment
or “bow-legged” alignment
Hip external rotators Adductors
Biceps femoris Semimembranosis
Gluteus maximus Semitendinosis
Gluteus medius
Gluteus minimus
Tensor fascia latae
(12,13,20,21,24)
Potential corrective exercises for varus knee alignment: 1.3, 2.1, 7.1, 7.15, 7.3, 8.4
As a side note, there are cases where there
may be a torsion or twist in a bone that
results in a similar appearance to the varus
knee. This photo shows a torsion in the left
tibia or shin bone that creates a “bowed
leg.” A short iliotibial band may contribute
to such an alignment.

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FOOT ALIGNMENT
Foot alignment is a subject of great complexity. Because this is not a program about the
only the foot, we’ll take a very simplified view of foot alignment.
The pronated foot is often identified by collapsing the arch of the foot resulting in a “flat
foot.” While there are local structural issues within the foot that may influence the
appearance of excessive pronation, it often a consequence of the relationships of the joint
positions of the lower extremity. For instance, an anterior pelvic tilt promotes hip internal
rotation, the internal rotation of the femur (thigh bone) drive the tibia (shin bone) into
internal rotation which ultimately results in pronation of the foot
Bilateral pronation Right foot pronation
Gastrocnemius Tibialis anterior
Soleus Tibialis posterior
Peroneals Intrinsic foot muscles
Hip Internal rotators Hip external rotators
(12,13,20,21,24)
Potential corrective exercises for pronation: 5.1–5.5, 8.1–8.3, 10.1-10.2, 12.1–12.3

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The supinated foot is often identified by a “high arch.” While there are local structural issues
within the foot that may influence a supinated foot, it often a consequence of the
relationships of the joint positions of the lower extremity. For instance, a posterior pelvic tilt
promotes hip external rotation, the external rotation of the femur (thigh bone), which drives
the tibia (shin bone) into external rotation and, in turn, ultimately results in supination of the
foot.
It is also not uncommon to see supination of the foot as a compensation for pronation in an
attempt to change lower extremity alignment from the ground up. Based on the pelvic
alignment and that of the knee, the expectation at the foot may be pronation, but instead,
the compensation of supination is seen.
Supination Supination as compensation
Tibialis anterior Peroneals
Tibialis Posterior Lateral Gastrocnemius
Extensor digitorum longus
Extensor Hallucis longus
Medial Gastrocnemius
Soleus
Hip external rotators
(12,13,20,21,24)
Potential corrective exercises for a supinated foot: 7.1, 7.15, 12.1–12.3

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SIDE VIEW - ARMS OVERHEAD
The side view with arms overhead photo
provides more information about your upper
body mobility and confirms several of the
active tests that will follow your static
assessment.
The key points to identify:
• The shoulder should flex to 180
degrees (straight up) without an
increase in your lumbar curvature.
• The lower ribcage should not be more
prominent than in the side view
relaxed.
• The inferior angle of the scapula
should reach the midline of the trunk
with upper back extension.
A B
A. Limited shoulder flexion with limited
upper back mobility and prominence
of lower ribcage
B. Improved shoulder flexion with
improved upper back mobility and
reduced prominence of lower ribcage
Potential corrective exercises: 13.1-13.5, 16.2, 16.3

28
HANDS BEHIND HEAD WITH HIP AND KNEE FLEXED
The hands behind head with hip and knee
flexed photos provide information about
general strength and stability in the trunk
and hip as well as hip flexion and extension
flexibility.
• Hip flexes to >90 degrees as indicated
by knee reaching a level higher than
hip
• Support leg is fully extended
• Spine remains in neutral alignment
similar to side view relaxed
A B
A. Weak hip flexors and limited support leg
hip extension.
B. Poor stability in support hip and weak hip
flexors causing substitution of quadratus
lumborum and trunk side bend.
Refer to corrective exercises: 1.2, 1.4, 3.1–3.4, 4.3, 4.5, 6.2, 8.1–8.4

29
REAR VIEW - HANDS ON HIPS
The rear view - hands on hips photo provides
information regarding the muscles that
stabilize the scapulae. In this position, there
should be low intensity activity of the
scapular stabilizers that keeps the scapula
resting symmetrically and flat against the
ribcage.
• Scapulae are equidistant from the
spine.
• One scapula does not rest significantly
higher or lower than the other (note:
dominant side may be slightly lower
which is normal)
• Scapulae rest against the ribcage
without any bony prominence.
A
A. Scapular winging (medial scapular
border prominence) as a result of pectoralis
major and minor shortening, posterior
shoulder shortening, and weakness of lower
trapezius and serratus anterior.
B
B. The scapula is tilted anteriorly, making the
inferior angle of the scapula prominent. The
rhomboid muscle is also dominant, and this
leads to downward rotation of the scapula.
Potential corrective exercises: 14.1, 15.1–15.4, 16.1–16.5, 17.1–17.4, 18.2

30
REAR VIEW - ARMS OVERHEAD
The rear view - arms overhead provides
information regarding the ability to fully flex
or abduct the shoulders and shows how far
the scapulae will upwardly rotate at full
shoulder flexion/abduction.
• Shoulders flex/abduct to 180 degrees
(straight upward)
• Scapulae upwardly rotate to
approximately 60 degrees
• No excessive shrugging of shoulders
Shoulder flexion and abduction are limited.
Scapular upward rotation is limited and
asymmetrical.
Potential corrective exercises: 14.1-14.5, 16.3, 17.1, 18.2

31
Active Assessment
Please refer to the DVDs for active demonstrations of the active assessment tests.

32
NEUTRAL SPINE TEST
Purpose ƒ To assess your ability to achieve a neutral spinal alignment.
Set-up
ƒ Back up to a wall with your feet about 12 inches away.
ƒ Make 3 points of contact on the wall with your tailbone, the upper back
between the shoulder blades, and the back of the head.
ƒ If you have to tilt your head backward to make contact with the wall, bring
it away from the wall to make the head level.
ƒ To assess the lower back curve, slide one hand along the wall behind the
back. An optimal lumbar curve should allow you to slide your hand behind
your back to about the knuckles.
Result
ƒ If you can’t keep the head level and easily make contact with the wall,
you most likely have a forward head.
ƒ If you have too much curve behind the back and a forward head, you will
most likely have too big a curve in the thoracic spine (upper back).
ƒ If you have too much curve, your hand will slide further than the knuckles.
ƒ If your curve is too flat, you won’t be able to get the hand behind your
back.
Corrective Exercises
Forward Head correction: 19.1-19.4
Thoracic Spine corrections: 13.1–13.5
Increased lumbar curve correction: 3.1–3.4, 4.5, 8.1–8.4
Decreased lumbar curve Correction: 2.1,11.1-11.2, 13.4, 16.2

33
CERVICAL FLEXION RANGE OF MOTION
Purpose ƒ To assess your active cervical flexion range of motion.
Performance ƒ To test your cervical flexion, simply bend the head forward.
Result
ƒ You should be able to touch your chin to your chest with your teeth closed.
ƒ If you’re unable to reach your chest with your chin, you most likely have
shortened posterior neck muscles and weak deep flexor muscles in the
front of the neck.
Corrective Exercises ƒ 19.1–19.4

34
THORACIC SPINE ROTATION RANGE OF MOTION
Purpose ƒ To assess your thoracic spine rotation.
Performance
ƒ Assume a seated position with the arms crossed across the chest holding a
stick evenly across the chest.
ƒ Keeping the spine tall, turn your shoulders to the right as far as possible
while keeping your weight even on both hips.
ƒ Repeat to both sides.
Result
ƒ You should be able to rotate approximately 60 degrees based on the
position of the stick as you turn.

35
PECTORALIS MINOR LENGTH TEST
Purpose ƒ To assess the length of the pectoralis minor muscle.
Performance
ƒ Lie face up on a firm surface. Measure the distance from the posterior
aspect of the acromion to the surface.
Result
ƒ A measurement of 1 inch or less indicates a normal length for pec minor.
ƒ Anything greater than one inch would indicate a short pec minor.
Corrective Exercises ƒ 14.1, 16.2-16.4, 17.1-17.4, 18.2

36
PECTORALIS MAJOR LENGTH TEST (CLAVICULAR HEAD)
Purpose ƒ To assess the length of the clavicular head of the pectoralis major muscle.
Performance ƒ Lie face up with the arms abducted to 90 degrees with your palms up.
Result
ƒ You should be able to make full contact with the arms to the floor without
the shoulder joint shifting forward.
Corrective Exercises ƒ 14.1, 17.1-17.2, 17.4, 18.1

37
PECTORALIS MAJOR LENGTH TEST (STERNAL HEAD)
Purpose ƒ To assess the length of the sternal head of the pectoralis major muscle.
Performance ƒ Lie face up with the arms abducted to 135 degrees with your palms up.
Result
ƒ You should be able to make full contact with the arms to the floor without
the shoulder joint shifting forward.
Corrective Exercises ƒ 14.1, 16.2-16.4, 17.1-17.4, 18.2

38
SHOULDER FLEXION RANGE OF MOTION
Purpose
ƒ To assess shoulder flexion range of motion which is influenced by latissimus
dorsi length, pectoral muscle length, and thoracic spine mobility.
Performance
ƒ Lie face up and raise both arms fully overhead and attempt to touch the
floor above your head.
Result
ƒ You should be able to reach overhead a full 180 degrees without the
shoulder internally rotating as indicated by the palms facing upward or the
elbow pointing outward.
Corrective Exercises ƒ 13.1-13.5, 16.2-16.3

39
SHOULDER EXTERNAL ROTATION RANGE OF MOTION
Purpose
ƒ To assess shoulder external rotation range of motion which is influenced by
shoulder internal rotators such as the pectorals, lats, subscapularis, and
anterior deltoid.
Performance
ƒ Lie face up with your arm abducted 90 degrees and your elbow bent 90
degrees.
ƒ Rotate the shoulder to bring the back of your hand to the floor.
Result
ƒ You should be able to lay the entire arm on the floor to achieve 90 degrees
of external rotation.
Corrective Exercises ƒ 15.4, 16.2-16.3, 17.1-17.4

40
SHOULDER INTERNAL ROTATION RANGE OF MOTION
Purpose
ƒ To assess shoulder internal rotation range of motion which is influenced by
stiffening and shortening of the posterior shoulder musculature.
Performance
ƒ Lie face up with your arm abducted 90 degrees and your elbow bent 90
degrees.
ƒ Rotate the shoulder to bring the palm of your hand to the floor.
Result ƒ You should be able to achieve 70 degrees of external rotation.
Corrective Exercises ƒ 15.1-15.4, 16.2

41
SCAPULAR UPWARD ROTATION
Purpose
ƒ To assess scapular upward rotation which is influenced by serratus anterior
strength, lower trapezius strength, pectoral muscle length, and shoulder
external rotation range of motion.
Performance
ƒ Stand facing a wall with shoulders externally rotated, elbows bent and the
pinky side of your hand against the wall.
ƒ Slide your arms up the wall in a “Y” shape to 135 degrees of abduction
without shifting the body away from the wall or arching the back.
Result
ƒ You should be able to reach 135 degrees, lift the arms away from the wall
without shrugging the shoulders, or arching the lower back.
Corrective Exercises ƒ 14.1-14.5, 16.3, 17.1, 18.2

42
SUPINE STRAIGHT LEG RAISE
Purpose
ƒ To assess the extensibility of the posterior aspect of the lower extremity and
hip flexor strength.
Performance
ƒ Lie supine with your hands behind your lower back.
ƒ Your hands should fill the natural curve of the lower back, and you should
actively maintain it throughout the test.
ƒ Raise a straightened leg as high as possible without bending the knee or
allowing the back to flatten on the hands.
ƒ Once you are unable to maintain a neutral spine, estimate the angle of the
leg to the floor.
Result
ƒ A normal result would be approximately 90 degrees of leg raise. If you’re
unable to achieve at least 70 degrees of straight leg raise, it may also
indicate weakness of the hip flexors.
Corrective Exercises ƒ 1.1-1.4, 11.1-11.4

43
SUPINE FABER
Purpose
ƒ To assess the stiffness of the groin muscles and your ability to flex (F), abduct
(AB), and externally rotate (ER) the hip.
Performance
ƒ Lie supine and place your foot on top of the opposite knee.
ƒ Allow the bent knee to lower as far as is comfortable.
Result
ƒ A normal result will have the bent leg achieve a position parallel to the floor
without any pelvic movement
Corrective Exercises ƒ 2.2-2.4, 4.1-4.5, 5.1–5.4

44
SUPINE HIP AND KNEE FLEXION
Purpose
ƒ To assess the stiffness of the hip in flexion without the limitation of the
posterior leg musculature.
Performance
ƒ Lie supine with your hands behind your lower back.
ƒ Your hands should fill the natural curve of the lower back, and you should
actively maintain it throughout the test.
ƒ Begin the test by flexing the hip and knee without allowing your back to
flatten onto your hands or the opposite leg to lift from the floor.
ƒ Once you are unable to maintain your neutral spine or if the opposite leg
cannot remain in contact with the floor, estimate the angle of hip flexion
achieved.
Result ƒ A normal result is 120 of hip flexion.
Corrective Exercises ƒ 2.1–2.4, 3.3-3.4, 4.3, 4.5, 11.1

45
SEATED HIP AND KNEE FLEXION
Purpose ƒ To assess hip flexor (primarily psoas muscle) strength.
Performance
ƒ Start by sitting tall with the hips and knees bent 90 degrees and place on
hand on the lower back to monitor your lower back alignment. Flex the hip
as high as possible without altering your neutral back alignment.
Result
ƒ You should be able to achieve 120 degrees of hip flexion as in the Supine
Hip/Knee Flexion test.
ƒ If you were able to achieve 120 degrees of hip flexion in the supine test but
cannot in the seated test, your hip flexor muscles are weak.
ƒ If you are able to achieve 120 of hip flexion in the seated test, apply a
downward force on the thigh. The ability to hold 120 degrees of flexion
against resistance is a normal test and no correction is needed.
Corrective Exercises ƒ 1.1-1.2, 1.4, 11.1-11.4

46
QUADRUPED ROCK BACK
Purpose
ƒ The first part of the test involves the alignment of the spine, neck, and head.
The spine should be able to achieve a neutral alignment with a slight
lumbar curve, slight outward thoracic curve, and a slight inward curve at
the neck.
ƒ The second part of the quadruped test involves assessing your hip flexion in
a bilateral pattern much like a squat.
Performance
ƒ Part 1: To determine your alignment, you can place a stick along the spine
and it should make 3 points of contact. One at the tailbone, one at the
thoracic spine between the shoulder blades and one at the head with the
head in neutral alignment and not tilted back to the stick.
ƒ Part 2: Start the test from your neutral spinal alignment in quadruped with
the hips at 90 degrees of flexion. Shift the weight posteriorly by flexing the
hips and the knees.
Result
Part 1:
ƒ If you cannot make contact with the stick without tilting the head back,
you would be considered to have a forward head posture due to thoracic
spine and cervical spine mobility issues.
ƒ If the space between your back and the stick is larger than the thickness of
your hand at the knuckles your lumbar curve is greater than normal.
ƒ If the space between your back and the stick is less than the thickness of
your hand at the knuckles, your lumbar curve is too flat.
Part 2:
ƒ A normal result is to achieve 120 degrees of hip flexion without a change in
the alignment of the spine.
Part 1:
ƒ Forward Head correction: 19.1-19.4
ƒ Thoracic Spine corrections: 13.1–13.5
ƒ Increased lumbar curve correction: 3.1–3.4, 4.5, 8.1–8.4
ƒ Decreased lumbar curve correction: 2.1,11.1-11.2, 13.4, 16.2
Part 2:
ƒ 2.1-2.4, 3.3-3.4

47
PRONE KNEE FLEXION
Purpose ƒ To assess the flexibility of the anterior thigh and hip.
Performance
ƒ Lie prone with leg straight. Bend one knee as far as possible without
allowing your spine to extend or rotate or your pelvis to tilt.
Result
ƒ A normal result would be at least 120 of knee flexion without movement of
the spine or pelvis.
Corrective Exercises ƒ 3.1–3.4, 8.1-8.2

48
THOMAS TEST
Purpose
ƒ To assess the extensibility of the hip flexor muscles and hip extension range
of motion.
Performance
ƒ Sit on the edge of a stable surface and lie back bringing both knees to your
chest and allow the spine to flatten to the surface. Release one leg with
the knee bent and allow the hip to extend.
ƒ If you are unable to touch the back of the thigh to the surface with the
knee bent, a hip flexor muscle is short. Extend the knee.
ƒ If still unable to touch the thigh to the surface, allow the hip to abduct.
Result
ƒ A normal result is the ability of the hip to rest on the table with the knee in
line with the hip and the knee flexed. No correction is needed.
ƒ If you extend the knee and the hip extends to the surface, then the rectus
femoris is short.
ƒ If you extend the knee and the thigh does not touch the surface the psoas
is short.
ƒ If you allow the hip to abduct and thigh touches the surface, the tensor
fascia latae is short.
ƒ Rectus femoris: 3.1-3.2, 8.1
ƒ Psoas: 1.2, 1.4, 3.3, 4.3, 4.5, 8.3
ƒ Tensor Fascia Latae: 3.4, 6.2, 8.4

49
SUPINE HIP ABDUCTION AND ADDUCTION
Purpose ƒ To assess hip abduction and adduction range of motion.
Performance
ƒ Lie supine with legs straight. Abduct one hip to first determine your
abduction range of motion.
ƒ Then adduct the opposite hip without lifting the leg or rotating the hip.
Result
ƒ Abduction: A normal result is approximately 45 degrees of hip abduction
without any movement of the pelvis or hip rotation.
ƒ Adduction: A normal result will be between 10 and 30 of hip adduction
without any movement of the pelvis, leg elevation, or hip rotation.
ƒ Abduction: 5.1–5.5
ƒ Adduction: 6.1-6.2, 7.1, 8.4

50
SEATED HIP INTERNAL ROTATION
Purpose ƒ To assess hip internal rotation with the hip flexed.
Performance
ƒ Sit as tall as possible with your weight positioned evenly on both hips.
ƒ To internally rotate the hip move the foot outward as far as possible without
abducting the hip, side bending the spine, or shifting your weight to the
opposite side.
Result ƒ A normal result is 35 degrees of internal hip rotation.
Corrective Exercises ƒ 5.4, 6.1, 7.1-7.3

51
SEATED HIP EXTERNAL ROTATION
Purpose ƒ To assess hip external rotation with the hip flexed.
Performance
ƒ Sit as tall as possible with your weight positioned evenly on both hips.
ƒ To externally rotate the hip move the foot inward as far as possible without
abducting the hip, side bending the spine, or shifting your weight over the
hip.

52
PRONE HIP INTERNAL ROTATION
Purpose ƒ To assess hip internal rotation with the hip extended.
Performance
ƒ Lie prone with one knee flexed to 90 degrees.
ƒ To internally rotate the hip, move the foot outward without abducting or
flexing the hip or rotating the spine and pelvis.
Corrective Exercises ƒ 5.4, 7.2-7.4

53
PRONE HIP EXTERNAL ROTATION
Purpose ƒ To assess hip internal rotation with the hip extended.
Performance
ƒ Lie prone with one knee flexed to 90 degrees.
ƒ To externally rotate the hip, move the foot inward without abducting or
flexing the hip or rotating the spine and pelvis.

54
CLOSED CHAIN ANKLE DORSIFLEXION
Purpose
ƒ To assess ankle dorsiflexion with the knee flexed and the foot on the
ground.
Performance
ƒ Without wearing shoes, stand facing a wall with the foot pointed at the
wall.
ƒ Keeping the midline of the kneecap in line with the midline of the foot and
the heel on the floor, bend the knee and ankle until the knee touches the
wall.
ƒ Repeat the test until you can determine the maximum distance away from
the wall that you can position your foot and still make contact with the wall
while maintaining alignment of the knee and foot and keeping the heel on
the ground.
Result
ƒ A normal result is the ability to touch the wall with your foot approximately 3
inches from the wall.

55
SINGLE-LEG SQUAT
Purpose
ƒ To assess gross hip stability including upper gluteus maximus and gluteus
medius strength.
Performance
ƒ Stand on one with the other leg bent.
ƒ With your arms out in front of you, lower yourself downward on the support
leg until the knee bends about 60 degrees.
Result
ƒ A normal result shows the midline of the knee in line with the midline of the
foot or slightly more lateral.
ƒ Movement of the knee inside the midline of the foot would indicate a
weakness/instability in hip.
Corrective Exercises ƒ 4.1, 5.5, 9.1-9.4, 10.1-10.2

56
SINGLE-LEG BRIDGE
Purpose ƒ To assess gluteus maximus strength in hip extension.
Performance
ƒ Lie face up on the floor with your knees bent approximately 90 degrees.
ƒ Brace the abdominals to maintain neutral spine and lift the hips until a
straight line is formed from the knee to the hip the shoulder.
ƒ Lift one foot off the floor.
Result
ƒ Normal gluteus maximus function is indicated by no change in alignment
by going from two foot support to single foot support.

57
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60
Section 3 – The Corrections

61
1.1 – SUPINE STRAIGHT LEG RAISE
Purpose ƒ To improve unilateral hip flexion mobility.
Set-up
ƒ Lie on your back with your fingers placed in the small of your back.
ƒ Keep both legs straight, with the toes pointed upwards.
Performance
ƒ Keeping both legs straight, lift your leg up until you feel an increase in the
pressure on your fingers.
ƒ Lower under control to the starting position.
Coaching Points
ƒ Don’t worry about your range of motion! Get your mobility from your hips
versus your lower back.

62
1.2 – HIGH KNEE WALK
Purpose
ƒ To improve unilateral hip flexion mobility, while integrating stability from the
opposite foot and hip.
Set-up
ƒ Stand up tall; think about a rope pulling your head and body upwards to
lengthen you.
Performance
ƒ Take a step forward; while stepping, flex your right hip and knee.
ƒ Grab your shin and pull your knee to your chest.
ƒ Relax and repeat on the opposite leg.
Coaching Points
ƒ Focus on keeping your chest up and back flat throughout.
ƒ Don’t allow the chest to cave, or the lower back to round.

63
1.3 – SINGLE-LEG RDL
Purpose
ƒ To improve unilateral hip flexion, while integrating stability from the opposite
foot, hip and the core.
Set-up
lengthen you.
Performance
ƒ Take a step forward with the weight on your heel.
ƒ With a slight knee bend and good posture, push the hips back and lower
the torso to perform a toe touch while the opposite leg swings back.
ƒ Maintain good posture throughout. You should have your chest out and a
slight arch in the lower back.
Coaching Points
ƒ Don’t rush through reps, and stand up completely in between each
repetition.

64
1.4 – HIGH KNEE WALK TO FORWARD LUNGE
Purpose
ƒ To improve unilateral hip flexion while integrating stability from the opposite
foot and hip.
Set-up
lengthen you.
Performance
ƒ Take a step forward; while stepping, flex your right hip and knee.
ƒ Grab your shin and pull your knee to your chest.
ƒ From this flexed position, take the elevated leg and lunge forward.
ƒ Step up and repeat on the opposite leg.
Coaching Points
ƒ Focus on keeping your chest up and back flat throughout.

65
2.1 – KNEELING ROCKBACKS
Purpose
ƒ To improve bilateral hip flexion mobility and teach someone the necessary
mobility and stability patterns to squat effectively.
Set-up
ƒ Set-up in an all-fours position with the hands underneath the shoulders, and
knees underneath the hips.
ƒ Your chest should be up, and you should have a slight arch in the lower
back.
Performance
ƒ Slowly push the hips backwards towards the heels.
ƒ Push back to a point just before you lose your arch, and then return to the
starting position.
Coaching Points ƒ Focus on keeping your chest up and back flat throughout. No rounding!

66
2.2 – SQUAT-TO-STAND
Purpose
ƒ To improve bilateral hip flexion mobility and improve length in the
hamstrings and adductors.
ƒ To teach someone the necessary mobility and stability patterns to squat
effectively.
Set-up ƒ Set-up with your feet in a slightly wider than shoulder-width stance.
Performance
ƒ Bend over to grab the bottom of your feet, and then “pull” yourself into a
deep squat position.
ƒ As you move into the bottom position, focus on forcing the chest up,
pushing the knees out, and keeping the heels down.
ƒ From the bottom position, raise the hips back up without letting go of your
feet.
ƒ Hold this hamstring stretch for a count of one-one-thousand, and then pull
yourself back down into the deep squat position.
Coaching Points
ƒ Do not set-up with the arms outside the knees.
ƒ Focus on keeping the chest up and knees out throughout.

67
2.3 – GOBLET SQUATS
Purpose
ƒ To re-groove a proper squat pattern, while simultaneously improving
mobility in the hips and thoracic spine.
Set-up
ƒ Grab a light dumbbell or kettlebell and hold it against your chest.
ƒ Set-up with your feet in a slightly wider than shoulder-width stance, and the
toes turned out slightly.
ƒ Your chest should be elevated, and you should have a slight arch in your
lower back.
Performance
ƒ Brace the core, sit back, and push your knees out to the side.
ƒ In the bottom position, your elbows should graze against your knees.
ƒ Keep your chest up and out, and return to the starting position.
Coaching Points
ƒ Don’t allow any rounding of the lower back.

68
2.4 – PRISONER SQUATS
Purpose
ƒ To re-groove a proper squat pattern, while simultaneously improving
mobility in the hips ankles and thoracic spine.
Set-up
ƒ Set-up with your feet in a slightly wider than shoulder-width stance, and the
toes turned out slightly.
ƒ Place your fingertips behind your head to help keep your chest elevated
and a slight arch in your lower back.
Performance
ƒ Brace the core, sit back, and push your knees out to the side.
ƒ Go as deep as your mobility allows, or just before your lower back starts to
round.
ƒ With your chest up and knees out, return to the starting position.
Coaching Points
ƒ Don’t allow any rounding of the lower back.

69
3.1 – PULSED HIP FLEXOR MOBILIZATIONS
Purpose
ƒ To improve length of the hip flexors.
ƒ To teach your body the difference between hip extension and lumbar
extension.
Set-up
ƒ Set-up with your left knee down on a towel or Airex pad.
ƒ Your right leg should be directly in front of the body with your foot flat on
the floor.
ƒ Make sure that both legs are completely straight and parallel to each
other.
Performance
ƒ With the chest up and out, gently brace the core and tense your left glutes
to drive your hip forward.
ƒ Push to the point where you get a mild stretch in the front of your left hip.
ƒ Hold for a two count, and then return to the starting position.
Coaching Points
ƒ Keep the core tight and tense the glutes to get the stretch. Don’t extend
with your lower back!
ƒ Don’t worry about your range of motion initially. If you do this properly, you
won’t need to move much to get a killer stretch.

70
3.2 – WALL HIP FLEXOR MOBILIZATIONS
Purpose
ƒ To improve length of the rectus femoris muscle.
ƒ To teach your body the difference between hip extension and lumbar
extension.
Set-up
ƒ Set-up with your left knee down on a towel or Airex pad. Reach back with
your left hand to grab your left ankle.
ƒ Your right leg should be directly in front of the body with your foot flat on
the floor.
ƒ Both legs should be completely straight and parallel to each other.
ƒ Make sure to do this close to a wall so you can use it for balance.
Performance
ƒ With the chest up and out, gently brace the core and tense your left glutes
to drive your hip forward.
ƒ Push to the point where you get a mild stretch in the front of your left hip.
ƒ Hold for a count of one-one-thousand, and then return to the starting
position without letting go of your ankle.
Coaching Points
ƒ Keep the core tight and tense the glutes to get the stretch. Don’t extend
with your lower back!
ƒ Make sure you don’t lean forward. Doing so will reduce the intensity of the
stretch.

71
3.3 – OVERHEAD LUNGE WALK
Purpose
ƒ To improve length of the hip flexors without using the lower back.
ƒ To integrate hip mobility with thoracic spine mobility.
ƒ To add in elements of stability and motor control.
Set-up
ƒ Stand up tall with your feet together and your arms outstretched overhead.
ƒ Gently brace the core – this will ensure you’re stabilizing your lumbar spine,
while extending through your thoracic spine.
Performance
ƒ Take an exaggerated step forward, landing on the heel.
ƒ Lower under control to a point where the trailing leg knee is just above the
ground.
ƒ Drive through the heel to return to the upright position.
Coaching Points
ƒ Keep the core tight and thoracic spine extended throughout.
ƒ Land on the heel and drive off the heel.

72
3.4 – REVERSE LUNGE WITH POSTEROLATERAL REACH
Purpose
ƒ To improve length of the hip flexors without using the lower back.
ƒ To integrate hip mobility with thoracic spine rotation.
Set-up
ƒ Stand up tall with your chest out and feet together.
ƒ Gently brace the core – this will ensure you’re stabilizing your lumbar spine.
Performance
ƒ Take an exaggerated step backward, keeping the majority of your weight
on your front heel.
ƒ Drop down into the lunge position, while simultaneously reaching up and
back with the opposite arm over the lead leg.
ƒ Push through the heel to reverse the momentum and return to the starting
position.
Coaching Points
ƒ Keep the chest up and out, and the core tight.
ƒ Make sure to rotate from your thoracic spine (upper back) versus your
lumbar spine (lower back).

73
4.1 – SIDE-LYING LEG RAISE
Purpose
ƒ To improve hip abduction strength and mobility.
ƒ To feel the difference between hip mobility and lumbar spine mobility.
Set-up
ƒ Lie on your left side with your body in a straight line and feet stacked on top
of each other.
Performance
ƒ Gently brace the core and lift the right leg, leading with the heel.
ƒ Lift as high as you can using your hip, and then return to the starting
position.
Coaching Points
ƒ Don’t worry about your range of motion initially! Get your mobility from
your hips versus your lower back.
ƒ Keep your core tight and make sure to lead with your heel.

74
4.2 – SPLIT-STANCE KNEELING ADDUCTOR MOBS
Purpose ƒ To improve the length of the adductor magnus.
Set-up
ƒ Set-up on all fours on the floor, and then put one leg directly out to the side
with the knee straight.
ƒ The chin should be tucked and the lower back arched.
Performance
ƒ Rock back, maintaining neutral spine and stopping short of the point where
your lower back rounds.
ƒ As you rock back, shift the weight on your outside foot towards your heel so
your toes come up slightly.
Coaching Points ƒ Maintain neutral spine throughout and do not allow your back to round.

75
4.3 – WALKING SPIDERMAN
Purpose ƒ To improve the length of the hip flexors and adductors.
Set-up ƒ Stand with your feet together and chest up and out.
Performance
ƒ Take a long stride forward into a lunge position.
ƒ Keeping the chest up and out, lower the same-side elbow to the heel of
your forward leg.
ƒ In the bottom position, squeeze the glute of the trailing leg and drive the
hip towards the ground.
ƒ Stand up and return to the starting position.
Coaching Points
ƒ Maintain neutral spine throughout and do not allow your back to round.
ƒ Keep the chest up and out.
ƒ Make sure to take long strides to lengthen the adductors.

76
4.4 – WALKING SPIDERMAN WITH HIP LIFT
Purpose ƒ To improve the length of the hip flexors, adductors and hamstrings.
Performance
your forward leg.
ƒ Push your hips back and up, keeping your hands on the ground.
position.
Coaching Points
ƒ Maintain neutral spine as much as possible and do not allow your back to
round.

77
4.5 – WALKING SPIDERMAN WITH ONE-ARM OVERHEAD REACH
Purpose
ƒ To improve the length of the hip flexors, adductors and hamstrings.
ƒ To incorporate thoracic spine rotation.
Performance
your forward leg.
ƒ Reach to the sky with the arm opposite your down leg
position.
Coaching Points
ƒ Maintain neutral spine throughout and do not allow your back to round.

78
5.1 – SEATED 90/90 MOBILIZATIONS
Purpose ƒ To improve hip external rotation mobility.
Set-up
ƒ Sit on a chair or bench, and move to the edge so that only your glutes and
upper thighs are supported.
ƒ Lift your chest and sit up tall, setting a small arch in your lower back.
ƒ Take your right ankle and place it on your left knee.
Performance
ƒ Use your right hand to slowly press down on your right knee, while using your
left hand to pull up on the foot.
ƒ Hold for a one-two count, and then relax.
Coaching Points
ƒ This is a mobilization, not a stretch. Hold for a one-two count, and then
relax.
ƒ Ease into the movement, and never move into pain.
ƒ Keep the chest up and a small arch in the lower back throughout.

79
5.2 – CRADLE WALKS
Purpose
ƒ To improve hip external rotation mobility, while developing stability in the
opposite foot and hip.
Set-up ƒ Stand up tall with your feet together.
Performance
ƒ Take a step forward with your left leg, grabbing your right foot and ankle,
pulling your instep upward.
ƒ Keep the chest up and out throughout, and don’t allow the lower back to
round.
ƒ It may help to think about actively pulling the foot up rather than just
grasping it.
Coaching Points ƒ Keep the chest up and a small arch in the lower back throughout.

80
5.3 – SPLIT-STANCE KNEELING ADDUCTOR MOBS
Set-up
Performance
ƒ Rock back, maintaining neutral spine and stopping short of the point where
your lower back rounds.
ƒ As you rock back, shift the weight on your outside foot towards your heel so
your toes come up slightly.
Coaching Points ƒ Maintain neutral spine throughout and do not allow your back to round.

81
5.4 – SPLIT-STANCE HIP SWIVELS
Set-up
Performance
ƒ Drive hip internal and external rotation by rolling back and forth between
your heel and toes on the outside foot.
ƒ Hold at the end range of each direction for a count of one-one-thousand.
ƒ We typically perform this exercise for time versus reps.
Coaching Points
ƒ Maintain neutral spine throughout with the chin tucked and lower back
arched.
ƒ Rotate from the hips and not the lumbar spine. Use the toe motion to drive
hip motion.

82
5.5 – HIP AIRPLANES
Purpose
ƒ To improve hip internal and external rotation mobility.
ƒ To develop stability in the down-leg hip and foot.
Set-up
ƒ Split your legs from front to back and place all your weight on the front leg.
ƒ Incline the upper body forward and extend the back leg so you develop a
straight line between your upper body and back leg.
ƒ Abduct your arms to 90 degrees for balance.
Performance
ƒ Lift the back foot to balance on the front leg.
ƒ Rotate the pelvis towards the front leg, and then away from the front leg.
ƒ The upper body and back leg should be in a straight line throughout.
Coaching Points
ƒ Maintain the incline of the upper body throughout the exercise.
ƒ Rotate from the hips and not the lumbar spine.

83
6.1 – KNEELING GLUTE MOBS
Purpose ƒ To improve hip adduction mobility.
Set-up
ƒ Set-up in an all-fours position with the hands underneath the shoulders and
the knees underneath the hips.
ƒ Take your right ankle and place it on the back of your left knee.
ƒ Set a slight arch in your lower back.
Performance
ƒ With your back set, think about pushing “back” into your right hip.
ƒ Hold for a 1-2 count, and then return to the starting position.
Coaching Points
ƒ Maintain neutral spine throughout.
ƒ Keep the hips pointed towards the front, rather than allowing them to
rotate or side-bend.

84
6.2 – CROSS-BEHIND OVERHEAD REVERSE LUNGES
Purpose
ƒ To improve hip adduction mobility, with an added element of stability from
the supporting hip and foot.
Set-up
ƒ Stand up tall with your feet shoulder-width apart and arms outstretched to
the sides.
Performance
ƒ As you stride backward and behind you with one leg, reach overhead.
ƒ The shin on your stance leg should be completely vertical throughout.
ƒ Drive off the front heel and return to the starting position.
Coaching Points
ƒ Keep the torso upright, and do not allow the shoulders and upper back to
round.
ƒ Make sure not to stride too far laterally; if you do, you’ll tip over.

85
7.1 – LYING KNEE-TO-KNEE PULL-INS
Purpose
ƒ To improve hip internal rotation mobility which are caused by muscular
restrictions.
Set-up
ƒ Lie on your back with your knees bent and feet flat on the floor.
Exaggerate the width between your feet.
Performance
ƒ From the starting position, think about trying to touch your knees together
while keeping your feet on the floor.
Coaching Points
ƒ Don’t worry if your feet are totally flat on the ground; as long as you’re
getting a stretch in the hip region, it’s not a big deal.

86
7.15 – PRONE WINDSHIELD WIPERS
Purpose
ƒ To improve hip internal rotation mobility which are caused by hip capsule
restrictions.
Set-up
ƒ Lie on your stomach with your arms out to the sides. Your knees should be
together and feet up in the air.
Performance
ƒ Keeping the knees together, let the feet fall out to the sides.
Coaching Points
ƒ Focus on keeping the knees together throughout the course of this
exercise.

87
7.2 – SPLIT-STANCE HIP SWIVELS
Purpose ƒ To improve hip internal rotation mobility.
Set-up
Performance
ƒ Drive hip internal and external rotation by rolling back and forth between
your heel and toes on the outside foot.
ƒ Hold at the end range of each direction for a count of one-one-thousand.
ƒ We typically perform this exercise for time versus reps.
Coaching Points
ƒ Maintain neutral spine throughout with the chin tucked and lower back
arched.
ƒ Rotate from the hips and not the lumbar spine. Use the toe motion to drive
hip motion.

88
7.3 – HIP AIRPLANES
Purpose
ƒ To improve hip internal and external rotation mobility.
ƒ To develop stability in the down-leg hip and foot.
Set-up
ƒ Split your legs from front to back and place all your weight on the front leg.
ƒ Incline the upper body forward and extend the back leg so you develop a
straight line between your upper body and back leg.
ƒ Abduct your arms to 90 degrees for balance.
Performance
ƒ Lift the back foot to balance on the front leg.
ƒ Rotate the pelvis towards the front leg, and then away from the front leg.
ƒ The upper body and back leg should be in a straight line throughout.
Coaching Points
ƒ Maintain the incline of the upper body throughout the exercise.
ƒ Rotate from the hips and not the lumbar spine.

89
8.1 – SUPINE BRIDGE
Purpose
ƒ To improve hip extension, and learn the difference between hip motion
and lumbar spine motion.
ƒ To activate the gluteals.
Set-up
ƒ Lie on your back with your arms at your sides, knees bent and feet flat on
the floor.
Performance
ƒ Tense your abs and squeeze your glutes to initiate the movement.
ƒ Go only as high as your glutes will take you; don’t arch your back!
ƒ Lower under control to a point just above the ground, and repeat.
Coaching Points
ƒ Drive through the heels and use the glutes to promote the movement,
versus the lower back and hamstrings.
ƒ Don’t go further than your glutes can take you, and definitely don’t
hyperextend the low back. Do it right!

90
8.2 – ONE-LEG SUPINE BRIDGE
Purpose
ƒ To activate the gluteals in a unilateral fashion.
Set-up
ƒ Lie on your back with your arms at your sides, knees bent and feet flat on
the floor.
ƒ Pull one leg up to your chest.
Performance
ƒ Tense your abs and squeeze your glutes to initiate the movement.
ƒ Go only as high as your glutes will take you; don’t arch your back!
ƒ Lower under control to a point just above the ground, and repeat.
Coaching Points
ƒ Drive through the heels and use the glutes to promote the movement,
versus the lower back and hamstrings.
ƒ Don’t go further than your glutes can take you, and definitely don’t
hyperextend the low back. Do it right!
ƒ Avoid rounding the back when grabbing the shin. Your head should not
come up off the floor.

91
8.3 – WALL MARCH ISOMETRIC HOLD
Purpose
ƒ To activate the gluteals in a unilateral fashion.
ƒ To train opposing hip function – one hip flexes, one hip extends.
Set-up
ƒ Stand facing a wall; you should be a few feet away with your hands and
fingertips resting gently up against it.
ƒ There should be a natural amount of forward lean in this position.
Performance
ƒ Gently brace your core and actively drive the heel of your stance leg in the
ground. Simultaneously raise your opposite knee as high as it will go.
ƒ In this position, you should be actively contracting the glute of your stance
leg, your chest should be out, and your opposite knee should be as high as
it will go.
Coaching Points
ƒ Stay tight/tall throughout.
ƒ Squeeze the glute of the stance leg. No hamstrings allowed!

92
8.4 – BOWLER SQUATS
Purpose
ƒ To train the gluteals to produce and resist motion in all three planes of
movement.
Set-up
ƒ Stand on your left foot with a slight bend in your knee and your right foot
held slightly off the ground.
ƒ Your chest should be out and your back flat.
Performance
ƒ From the starting position, sit back into your left hip while reaching across
your body with your right hand.
ƒ Sit back until you get a nice stretch in the glutes, or until you feel as though
you’re going to lose your balance.
ƒ Return to the starting position.
Coaching Points
ƒ Keep the chest up and back flat throughout.
ƒ Shorten the range of motion initially if need be. It will increase as your hip
mobility and strength improves over time.

93
9.1 – HIP ABDUCTOR WALL SLIDE
Purpose ƒ To activate and strengthen the glute max and posterior glute medius.
Set-up
ƒ Take your shoes off and lie up against a wall on your side. Your entire body
should be up against the wall; feet, glutes, upper back and head.
ƒ Slightly externally rotate the toes of the left foot.
Performance
ƒ Gently brace the core and pull the heel back into the wall while lifting it
upwards.
ƒ Lift in a controlled fashion to a point where you run out of hip motion, and
then return to the starting position.
Coaching Points
ƒ Keep the toes externally rotated, and pull back into the heel throughout
the exercise.
ƒ Focus on keeping the core tight, and moving from the hip versus the lower
back.

94
9.2 – X-BAND WALKS
Purpose
ƒ To activate and strengthen the glute max and posterior glute medius.
ƒ To strengthen the core, scapular stabilizers and shoulder external rotators.
Set-up
ƒ Take a resistance band and step on it so that both feet are resting on the
band.
ƒ Cross it over itself so the band forms an “X,” and hold it with your hands
facing each other and your arms tucked into your sides.
Performance
ƒ Brace your midsection, get tall, and walk slowly from side-to-side.
ƒ Think about leading from your heels versus your toes. This will make sure
you’re using all the muscles to abduct your hip, not just your TFL.
Coaching Points
ƒ Focus on leading with the heel, not the toes.
ƒ Stay tall and tight throughout. Do not allow the torso to side-bend.

95
9.3 – SIDE BRIDGE WALL SLIDES
Purpose
ƒ To activate and strengthen the glute max and posterior glute medius.
ƒ To build functional movement patterns by integrating the opposite side
quadratus lumborum.
Set-up
ƒ Take your shoes off and lie up against a wall on your side. Your entire body
should be up against the wall; feet, glutes, upper back and head.
ƒ Slightly externally rotate the toes of the left foot.
Performance
ƒ Gently brace the core and drive up into a side bridge position. Your feet,
hips and torso should be in a straight line.
ƒ Next, pull the heel back into the wall while lifting it upwards.
ƒ Lift in a controlled fashion to a point where you run out of hip motion, and
then return to the starting position.
Coaching Points
ƒ Make sure to keep a neutral spinal alignment, and keep the hips up
throughout.
ƒ Keep the toes externally rotated, and pull back into the heel throughout
the exercise.
ƒ Focus on keeping the core tight, and moving from the hip versus the lower
back.

96
9.4 – BOWLER SQUATS
Purpose
ƒ To train the gluteals to produce and resist motion in all three planes of
movement.
Set-up
ƒ Stand on your left foot with a slight bend in your knee and your right foot
held slightly off the ground.
ƒ Your chest should be out and your back flat.
Performance
ƒ From the starting position, sit back into your left hip while reaching across
your body with your right hand.
ƒ Sit back until you get a nice stretch in the glutes, or until you feel as though
you’re going to lose your balance.
Coaching Points
ƒ Keep the chest up and back flat throughout.
ƒ Shorten the range of motion initially if need be. It will increase as your hip
mobility and strength improves over time.

97
10.1 – SIDE-LYING CLAMS
Purpose ƒ To train the gluteals to produce and resist external rotation.
Set-up ƒ Lie on your side with your hips and knees bent, and feet together.
Performance
ƒ Brace your core, and slowly rotate your left leg away from the floor.
ƒ Keep both feet together throughout the movement, and rotate your hip as
far as you can without moving the lower back.
Coaching Points
ƒ Keep the core tight and rotate from the hips versus the lower back. Hip
range of motion may be limited at first.
ƒ It may help to think about swiveling through your heel. This should facilitate
better gluteal function.

98
10.2 – BAND RESISTED CLAMS
Purpose ƒ To train the gluteals to produce and resist external rotation.
Set-up
ƒ Place a light band around your feet, and slide it up so that it rests just
above your knees.
ƒ Lie on your side with your hips and knees bent, and feet together.
Performance
ƒ Brace your core, and slowly rotate your left leg away from the floor.
ƒ Keep both feet together throughout the movement, and rotate your hip as
far as you can without moving the lower back.
Coaching Points
ƒ Keep the core tight and rotate from the hips versus the lower back. Hip
range of motion may be limited at first, especially when adding resistance.
ƒ It may help to think about swiveling through your heel. This should facilitate
better gluteal function.

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