Someone asked me the other day, “what’s the hardest part of training a client/athlete”. Is it getting them to push harder in a session, or get motivated to train? Nope… The hardest thing I have had to teach a client/athlete in 20 years is actually how to SLOW DOWN and focus on their weakness/weaknesses and use proper form.
When it comes to performing corrective exercises, if you are not focused on proper breathing and form you are literally defeating the whole purpose of “corrective”movements. I could write about which exercises strengthen what muscles for better posture, balance and to prevent overuse, but again it is irrelevant if you are doing the exercise wrong. My goal with this post is to teach you exactly what to focus on when going through a corrective exercise routine. Let’s get to it.
- Breathing. Let your breath rate (inhale/exhale) control you tempo of the movement. A slow and relaxed diaphramatic breath will keep you calm and focused on proper form. Remember this isn’t a hard session. Try a 3-4 second inhale followed by a 3-4 second exhale. This will give you time to complete a full range of motion and really focus on contracting the right muscles.
- Proper Form. As I said earlier, you negate the entire purpose of the movement if you are doing it incorrectly. I say this again and again because people ALWAYS mess this one up. I have to constantly remind folks that nothing magical happens if you make it to number twelve of the 3rd set if it’s done wrong. Corrective exercises should be focused on your weak muscle groups. So you may not be able to complete 3 sets of 12 repetitions. It’s ok!! Remember, again, you are working a weak muscle. Instead of trying to “make it to the end”, take notes and chart where in the set you begin to lose range of motion and form. Let’s say for example it’s on the 8th rep of the 3rd set. Simply make a note of that in your training log or in your phone “notes”. The next time you do that particular corrective movement try and complete 9 reps on the 3rd set. That’s it. That is progression. That 1 extra “proper” repetition means that weak muscle is getting stronger.
- Be Patient. Undoubtedly you didn’t develop, rather not develop, these weaknesses overnight. Plan to incorporate corrective exercises for at least 6-8 weeks in order to see the best result. How? Simple. If you are strength training 2-3 times a week begin each session with corrective movements. 5 minutes of foam rolling tight areas. 5 minutes of: 3×12 Shoulder External Rotation, 3×12 Glute Bridge, 3×30-60sec plank (yes planks can be corrective), 3×10 Bodyweight Reverse Lunge with Overhead Reach. Follow with 5 minutes of a dynamic warm up and BAM! You are better prepared for your workout AND you have worked on your weak points. I personally do some version of corrective movements before every strength session.
- “Light is Right”. Remember.. Ahgain… You are working weak and imbalanced muscles. You must establish proper firing of the muscle in order for it to grow stronger and to prevent you from compensating with other muscles (which will create more imbalance). There is plenty of time for you to train hard and work up a sweat. Now is not that time.
- Focus. When performing corrective movements it is important to focus on what is going on, not thumbing through your iTunes library or catching up on Sports Center. When I am performing corrective movements I literally envision the muscle contracting and moving through the range of motion. Sounds crazy but visualizing and focusing on the muscular contraction can dramatically help improve proper signaling and firing of the right muscles.
There you have it. Now that you have the 5 elements of Corrective Strength Training it’s time to put your patience to the test. Incorporate my top 4 corrective movements into your current training model for 6-8 weeks and let me know how much better you feel and move after.
1. Shoulder External Rotation (using resistance tubing) 3×12
2. Glute Bridge from floor (advanced can use swiss ball) 3×12
3. Reverse Body Weight Lunge to Overhead Reach 3×12
4. Plank 3×30-60 seconds
In Health,
Coach Mo