Corrective exercise is a specialized method. It identifies and addresses movement disorders, imbalances, and compensations. The main goals are to improve mobility, reduce chronic pain or discomfort, and improve overall movement efficiency.
This process typically has four main phases, according to the National Academy of Sports Medicine (NASM):
- Inhibit: Reduce overactivity in muscles using techniques such as foam rolling.
- Lengthen: Stretch tight muscles to improve flexibility.
- Activate: Strengthen weak muscles to restore balance.
- Integrate: Incorporate improved movement patterns into functional activities.
Corrective exercise is used by fitness professionals, physical therapists, and chiropractors to help clients move better and prevent injury.
WHAT AGE IS CORRECTIVE EXERCISE SUITABLE FOR?
Corrective exercise is accessible to almost everyone, including beginners. Here are a few reasons:
- Simple: Many corrective exercises are simple and can be done without specialized equipment. For example, foam rolling and basic stretching exercises are easy to learn and can be done at home.
- Instructions: There are many resources available, such as online guides, fitness apps, and books, that provide step-by-step instructions. Additionally, many gyms and fitness centers offer classes or personal training sessions focused on corrective exercise.
- Customizable: Corrective exercises can be tailored to suit individual needs and fitness levels. A fitness professional can help design a program that addresses specific imbalances or issues you may be experiencing.
- Convenience: These exercises can be integrated into your daily routine, making them convenient and easy to maintain. For example, you can do a few stretches or foam rolling exercises while watching TV or during breaks at work.
Correctional training is suitable for all ages, as it can be adapted to meet the unique needs and goals of each group. Here’s how different age groups can benefit:
Children and Teens:
- Helps develop correct movement patterns and correct early imbalances.
- It can be integrated into athletic training to prevent injuries and improve performance.
Adults:
- Addresses issues caused by a sedentary lifestyle, such as poor posture and muscle imbalances.
- Improve overall mobility and reduce the risk of chronic pain and injury.
Seniors:
- Focus on maintaining mobility, balance, and strength to support independence and reduce the risk of falls.
- Help manage age-related conditions such as arthritis by improving joint function and reducing pain.
- Corrective exercise is versatile, making it accessible and beneficial for everyone, regardless of age or fitness level.
SHOULD I INTRODUCE MY OLDER PARENTS TO CORRECTIVE EXERCISE?
Yes, encouraging your parents to practice corrective exercise can be very beneficial. Here are a few reasons:
- Improved mobility: Corrective exercises can help improve joint function and flexibility, making daily activities easier and more comfortable.
- Reduced pain: These exercises can reduce chronic pain by addressing muscle imbalances and improving posture.
- Prevent falls: By improving balance and stability, corrective exercises can reduce the risk of falls, which is especially important for older adults.
- Overall health: Regular physical activity, including corrective exercises, can help manage or prevent chronic conditions such as arthritis, diabetes, and heart disease.
It is important to start slowly and ensure that the exercises are appropriate for their fitness level. Consult a physical therapist or certified exercise professional who can provide personalized guidance and ensure safety.
- Can incorrect movements cause you pain?
- Neck, shoulder, and nape pain due to frequent use of phones and computers?
- In fact, every movement in life has a “user manual” to help you achieve high performance! A correct posture not only helps avoid pain but also makes the body more flexible and healthy.
