Muscle Imbalances (Distortion Patterns)

[Dan Ma]

Pronation Distortion Syndrome

Characterized with flat feet that promotes feet turning out and adducted & internally rotated knees (knock knees), which can become visible while doing squat exercises.

Feet Turned Out

Probable overactive muscles, which are too tight (shortened) and need to be foam rolled (self-myofascial release) include:

1. Soleus
2. Lateral gastrocnemius
3. Biceps femoris (short head)

Probable underactive muscles, which are lengthened and need to be strengthened include:

1. Medial gastrocnemius
2. Popliteus
3. Medial hamstring complex
4. Gracilis
5. Sartorius

Stretches:

• SMR Gastrocnemius/Soleus
• SMR Biceps femoris (short head)
• Static gastrocnemius stretch
• Static supine biceps femoris stretch

Exercises:

• Single-leg balance reach or doing the wing chun kick slowly

Knees Turned In

Probable overactive muscles include:

1. Adductor complex
2. Tensor fascia latae
3. Biceps femoris (short head)
4. Vastus lateralis

Probable underactive muscles include:

1. Gluteus medius/maximus
2. Vastus medialis oblique (vmo)

[Dan Ma]

Lower Crossed Syndrome

Excessive forward lean in the LPHC

Probable overactive muscles:

1. Soleus
2. Gastrocnemius
3. Hip flex complex (TFL, rectus femoris, psoas)
4. Abdominal complex (recus abdominis, external obliques)

Probable underactive muscles:

1. Anterior tibialis
2. Gluteus maximus
3. Erector spinae

Stretches:

• SMR adductors
• SMR TFL/IT band
• Static supine biceps femoris stretch
• Static standing TFL stretch

Exercises:

• Tube walking (side to side)

Low back arches

Probable overactive muscles:

1. Hip flex complex (TFL, rectus femoris, psoas)
2. Erector spinae
3. Latissimus dorsi

Probable underactive muscles:

1. Hamstring complex
2. Gluteus maximus
3. Intrinsic core stablizers

Stretches:

• SMR Quadriceps
• SMR Latissmus dorsi
• Static kneeling hip flexor stretch
• Static latissimus dorsi ball stretch

Exercises:

• Quadruped arm/opposite leg raise (Bird dog pose)
• Ball wall squats

[Dan Ma]

Upper Crossed Syndrome

Arms fall forward

Probable overactive muscles:

1. Pectoralis major/minor
2. Latissimus dorsi
3. Teres major

Probable underactive muscles:

1. Mid/lower trapezius
2. Rhomboids
3. Rotator cuff

Stretches:

• SMR Thoracic spine
• SMR Latissimus dorsi
• Static latissimus dorsi stretch
• Static pectoral wall stretch

Exercises:

• Squat to row

Shoulders elevate

Probable overactive muscles:

1. Upper trapezius
2. Levator scapulae
3. Sternocleidomastoid

Probable underactive muscles:

1. Mid/lower trapezius

Stretches:

• SMR Upper trapezius (Thera Cane)
• Static stretch upper trapezius
• Scalene Stretch

Exercises:

• Ball cobra

Head protrudes forward

Probable overactive muscles:

1. Upper trapezius
2. Levator scapulae
3. Sternocleidomastoid

Probable underactive muscles:

1. Deep cervical flexors

Stretches:

• SMR Upper trapezius (Thera Cane)
• Static stretch upper trapezius
• Scalene Stretch

Exercises:

• Keep your chin tucked in during exercises

[Alyda Rodriguez82]

oh wow dan!! this is amazing. so detailed! I know how tedious all of that work can be. this is a great resource for anyone looking to figure out how to do educated selfcare to the body.

[Dan Ma]

Thanks Alyda,

I pulled the info out of my NASM book, and it has really helped my lower back problems. I feel like I’m pulling out of my chronic conditions. I also think not having a desk job also has something to do with it.

[Author]

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