7a
7b
7c
Figure 7: (a) Neck extensors stretch (b) Foot and toe stretch (c) Calf stretch
Sample stretching exercises
As the health of the myofascial structures
improves, stretching techniques should
be introduced to the client’s program to
increase range of motion of those areas
surrounding the head and feet. For example,
stretching exercises for the back of the neck,
underside of the foot and back of the calf
should be implemented (see Figure 7).
Sample strengthening exercises
Finally, strengthening exercises should
be integrated into your client’s program to
retrain the appropriate muscles to help pull
the head back (see Figure 8) and support
the foot to prevent it from collapsing (i.e.
overpronating) (see Figure 9).
As the health of the myofascial
structures improves, stretching
techniques should be introduced
8
9
Assessing your client’s musculoskeletal
system, identifying problematic imbalances,
and resolving these problems with the regular
application of corrective exercise can prevent
the underlying causes of lower back pain and
dysfunction, helping your clients feel better
both in the short and long term.
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The 30-second article
• Lower back pains is experienced by
80% of the population at some time in
their lives, but it’s causes are not
always obvious
• Two less obvious causes of back pain
are overpronation of the feet, and
having a forward head position
• Your corrective exercise program for
addressing either imbalance should
begin with a program of self-
myofascial release
• As the health of the myofascial
structures improves, a series of
stretching and then strengthening
exercises can help correct the foot
and neck imbalances.
26 | NETWORK SUMMER 2018
Figure 8: Wave Goodbye strengthening exercise
(Pull head and butt back in contact with the wall; tuck chin in; keep shoulder
blades back and down; tilt pelvis to flatten lower back against the wall; then
rotate upper arms back to the wall and hold).
Figure 9: Big Toe Pushdowns strengthening exercise
(Supinate feet so arches are raised; spread toes and align feet facing forward;
lean forward at the ankle and push the big toe down).
Justin Price, MA is the creator of the Network Corrective Exercise Trainer
Specialist Certification course, The BioMechanics Method®. His techniques
are used in over 25 countries by specialists trained in his unique pain-relief
methods. fitnessnetwork.com.au/courses/corrective-exercise.
Justin’s new book, BioMechanics Method for Corrective Exercise (with online
video), published by Human Kinetics is available now. Save 20% when you use
the code HK20 at the checkout HERE.