4
cannot activate correctly, or have shut down
as a result of chronic malalignment issues,
it is important to get those muscles firing
again before attempting to engage them
in dynamic movements. An example of an
isometric exercise would be instructing your
client to stand with their feet abducted and
contracting their gluteus maximus to help
outwardly rotate their leg (photo 4).
Concentric
Concentric
muscle
action
involves
shortening a muscle to bring the origin
and insertion points of that muscle closer
together, and results in the movement of a
joint (e.g. contracting your biceps will bring
your forearm closer to your shoulder and flex
the elbow joint).
Eccentric
Contracting the gluteus maximus to outwardly
rotate the legs
5
Single leg lift
6
Eccentric muscle action involves the
lengthening of a muscle to slow down parts
of the body as they move (e.g. the biceps
lengthen to slow extension of the elbow joint
when lowering a heavy box from shoulder
to waist height). Clients unable to perform
an eccentric contraction correctly may
experience more stress to a joint and/or
pain if they attempt an eccentric movement.
Therefore, concentric exercises are usually
better choices when initially progressing
corrective strengthening exercises from
isometric to concentric/eccentric.
Both
concentric
and
eccentric
strengthening exercises can be performed
using a single joint, or many joints (i.e. a
multi-joint movement). Begin with single
joint movements like a single leg lift exercise
(photo 5) that involves using the glutes to lift
and lower the leg using just the hip joint (as
long as the lower back does not arch and
engage the lumbar erectors).
Progress to multi-joint movements when
you feel confident your client has control
over each joint involved in the sequence
(e.g. add an opposite arm lift to the exercise
above to incorporate spine extension).
Kinetic chain and multi-planar/
dimensional movements
Side lunge with reach
56 | NETWORK WINTER 2015
Once a client can control a muscle or
group of muscles both concentrically and
eccentrically, and the joints those muscles
cross, teach them how to use those
muscle(s) as part of a kinetic chain (e.g. a
series of motions or movements created
by muscles working in sequence) (Whiting,
2006). For example, the gluteal complex,
which includes the gluteus medius, minimus
The 30-second article
• Most personal training clients
experience muscle and joint pain
• Corrective exercise programming
should begin with the introduction of
self-massage techniques, progress to
stretching, and then to strengthening
exercises
• Self-myofascial release and trigger
point massage are effective
self-massage options.
• After self-massage has proved
effective, introduce passive
stretching, before progressing to
active and then dynamic stretching.
• Once the condition of the client’s soft
tissue structures has improved,
incorporate strengthening exercises
into their program.
and maximus, controls hip, leg and foot
function (due to attachments of these
muscles on the upper and lower leg). When
working together as a kinetic chain, these
muscles help slow forces to the feet, ankles,
knees and hips by transferring the weight
of the body to these structures at the right
speed and rate, such as in the side lunge
with reach (photo 6).
When groups of muscles are working
efficiently as part of a kinetic chain,
progress to whole-body, multi-planar
exercises that move the body in all different
directions such as forward and backward
(the sagittal plane), side-to-side (the frontal
plane) and in rotation (the transverse plane).
Performance of these types of exercises
correctly and efficiently is the ultimate goal
of corrective exercise programs. Clients
that have progressed to this highest level
should be free from pain, highly functional,
and able to execute well-coordinated,
dynamic movements.
For references read this article at
fitnessnetwork.com.au/resour 6R