Components of Training - Corrective Exercise

Corrective Exercise - Stretching and Strengthening

• Simply put, this practice consists of using combinations of stretches and strengthening exercises to correct posture and movement abnormalities.

• Stretch what is short not what is tight, strengthen what is long

  • Muscles can be eccentrically tight meaning that they are in a lengthened position already and stretching them will only serve to exacerbate the muscle imbalance

  • I recommend the guidance of a professional and or judicious use of a mirror and or recording with posture and movement analysis whenever uncertain about a stretching routine. This can become very complicated due to the way various muscles and muscle groups relate to each other.

• Best done before exercising so that the body learns to use the muscles at the proper length

  • Can also be overdone. I like the metaphor of a joint as a bicycle wheel. As you stretch you loosen the spokes following that with strength training tightens the spokes back up leaving you with a balanced wheel when done correctly

• There are some more obvious cases when corrective stretching would be helpful, such as when you lack sufficient range of motion to perform an exercise

• Stretches to change muscle length should be held for approximately 2 minutes. Less may be done depending on the circumstances.

  • Any stretching of this length should ALWAYS be followed by at least PAILs and RAILs (Progressing and Regressive Angular Isometric Loading) and I would also recommend resistance based strength training that includes the stretched muscles to strengthen the muscles in the lengthened position. This is what separates flexibility from mobility. Flexibility is passive while mobility is active.

    • PAILs and RAILs

      • These begin, and some cases complete, the process of “tightening the spokes” after stretching. They are a safe form of strength training for stretched muscles in ranges of motion that they may have never been in. By performing strength exercises in the new range of motion the muscles and nervous system will have an easier time of maintaining the range of motion.

      • How

        • PAILs (Progressive Angular Isometric Loading) are performed by contracting the stretched tissue (the progressive tissue, on the progressively larger angle of the joint) as if to return the joint to a neutral position though you will need to hold the joint in place so that the muscles are worked in the new range of motion.

        • RAILs (Regressive Angular Isometric Loading) are performed by contracting the tissue on shortened side of the stretch (the regressive tissue, on the regressively smaller angle of the joint) as if to use the muscles around the joint to pull the joint deeper in to the stretch though because you are at the end of your range of motion (for now) the motion you will be able to create will be minimal.

      • You may find that after a set or several sets of PAILs and RAILs you can achieve more range of motion. You may continue in this manner if advised or continue on with your training and or day coming back to this at another time.

      • Sets of PAILs and RAILs

        • Ramp up the PAILs contraction (intensity of the contraction will depend on the individual) and hold for 5-30 seconds (depending on individual), switch to the RAILs contraction (intensity of the contraction will depend on the individual) quickly and hold for 5-30 seconds (depending on the individual.

        • The number of times this is repeated will depend on the individual.

        • It is recommended to start with low intensity and short durations. From there you can quickly build up the number of repetitions. Then increase time and intensity as the muscles and nervous system become accustomed to the exercise. As the length of the repetitions increase you may decrease the number of repetitions (the total time may stay similar though that time will be broken up in to fewer reps).