written by Matt Marchant, Corrective Exercise Specialist
To continue to do the things that we enjoy doing in life.
What is Corrective Exercise?
It is a scientifically structured exercise program, designed to restore and maintain correct posture and body movement mechanics. It is programmed for the uniqueness of each client, and adds a comprehensiveness to any rehabilitation or fitness program.
Scientifically Structured means it honors the biomechanics and biochemistry of each person.
Biomechanics: your frame, posture, and ability to move are all unique to you. A Corrective Exercise program takes that into consideration when prescribing and demonstrating exercising for your fitness results.
Biochemistry: your physical and mental stress load is unique to you and so is your hormonal response to it. Each person should work out (spend energy) and work in (receive energy) according to their needs. Example: when cortisol (the “stress” hormone) is mismanaged, other important hormones for the building and recovery of muscle and bone are seriously affected.
Systematically Structured means it honors the personal needs and neurology of each person.
Expert Assessments: your goals and needs for fitness or rehabilitation require unique assessments of posture and movement. Typically body fat and weight are not one of them. Other fitness programs may spend time doing assessments that have little to do with enhancing movement and posture, whereas a Corrective Exercise program only does measures that which will help you to move and feel better.
Sophisticated Program Design: your nervous system (brain and nerves) controls all movement and posture. Your nervous system craves sophistication of movement. Sophistication means exercises are purposefully challenging, not hard for the sake of being hard. A Corrective Exercise program selects exercises for movement enhancement, not because an exercise looks tough or makes you sweat more.
Who can benefit from Corrective Exercise?
Everyone. Not matter what your age, activity or athletic endeavor, having better posture, awareness, and movement, will continue you on your path to your dreams and goals.
How does Corrective Exercise fit in with your current exercise program? Are you...
Under the care of a physical therapist, chiropractor, or doctor for any orthopedic injury?
Corrective exercise will help you to further bridge the gap between recovery and a getting back to optimal physical health. After an injury, the muscles must be isolated to improve their connection with the nervous system. Once initial adaptation has occurred, you must immediately move into the integration phase of your recovery. By combining the movements of specific and key muscle groups, you will be able to get back to and even gain an improved sense of total body awareness and movement. This is not just the isolated strengthening of muscles, but improving the way the human body was meant to move in an upright posture.
Key Theory: Isolate then Integrate
Enrolled in an exercise program as an individual or with a team?
Corrective Exercise will help you to make a true connection with your Posture & Power. We must first train to correct our body awareness and mechanics before we can get optimal use out of our strength or functional training program. Corrective exercise integrates the core (midsection) as the primary focus of all training. Not only is the core used in every movement, it is the center of balance and of rotational strength. If a training program is not addressing the core first, true potential for strength & power will be hard to acquire. By training the 5 muscles of the core, and correctly using strength and functional exercises, any program that you are currently involved in, will be enhanced.
Key Theory: Integrate in order to Improve
Not on any exercise program?
Corrective Exercise is perfect for you! All corrective exercise programs must be tailored to the individual. Your current level of strength and mobility will dictate the program that you need. This is not a one size fits all approach, where every one does the same workout whether they need it or not. Your health & exercise history, and your goals are important. Lets consider that when designing your program!
Key Theory: Information for the Individual
How does Corrective Exercise work?
The following method explains it all:
Mobility precedes Stability, Stability precedes Strength, Strength precedes Power.
There is no other way
Mobility: Each joint must have the appropriate range of motion before weight is lifted.
Stability: Each joint must first be stabilized using the correct muscles and with the proper timing before weight is lifted.
Strength: Each joint and muscle must work together with sufficient mobility and stability while lifting any amount of weight. Strength is the lifting of a weight irrespective of time. Example: lifting an object from point A to point B, without considering how long it takes. The client must still maintain correct posture and technique.
Power: Each joint and muscle must work together with sufficient amounts of mobility, stability, and strength to lift or move a weight, with respect to time. Example: lifting an object from point A to point B, within a certain amount of time, or as fast as one can do it. The client must still maintain correct posture & technique.
* (In some individuals who have excessive joint range of motion, stability exercises might be prescribed before mobility exercises)
Does technique while lifting, how much to lift & how often, and exercise selection really matter?
YES, YES, and YES!
The four concerns with how bodybuilding has influenced and directed how people exercise:
1. The exercises themselves are typically done incorrectly.
According to current research, it takes around 300 repetitions of performing a movement before it is programmed into the movement pattern of the nervous system. It could take as much as 5,000 repetitions in order to change that programming. If you use bad technique even once, you are setting yourself up for a long road of trying to “un-do” that faulty movement pattern.
When you move incorrectly, muscles, joints, and bones have incorrect and potentially harming amounts of force applied to them. Exercising correctly will keep you out of the doctor’s office, and back out in life.
2. The exercises incorrectly isolate muscles that your brain cannot use later in real life situations.
After an injury, muscles should be properly isolated only until they are ready to be put back into their naturally integrated role with the other muscles of the body. Most bodybuilding exercises isolate muscles at unsafe, unreasonabel, and unnecessary angles. Typically the exercises are performed for years without ever changing them for more functional, real life movements.
- Example: How does a leg extension machine safely prepare you for walking? It does not.
3. The exercises themselves and the way they are taught create physical dysfunction.
One of the worst postures for a human to be in is the seated position. Why would you, after having to sit all day at work, having to sit in the car on the way to the gym, want sit down to exercise? Only then to go back home to sit more. Exercise machines have a limited role in the recovery of some injuries, and no role for most people in need of exercise.
Research has shown that sitting while pushing or pulling, puts more strain on the back than lifting a box off the floor incorrectly.
4. The exercises can create the aesthetic appearance of improved function, while underneath the skin, is a poorly functioning body.
You strengthen only what you intend to and actually do. Your core (midsection) is your center of balance and power. If it is not trained at all, or trained in an inappropriate manner, your hard work might lead to a great looking body, but a poorly functioning one that can still be susceptible to the same injuries as the un-trained person.
Train what truly matters. Train from the inside out - start with core and stability.
Corrective Exercise Creates Correct and Pain-Free Movement
Please contact me for your Free 30 minute appointment today to get you moving Pain Free!!!
To contact Matt: email@example.com or (714) 342-0359
The Marchant Training Method’s approach to Corrective Exercise has been influenced by the following authors, speakers and experts across many subjects:
Paul Chek, Gray Cook, Gary Gray, Scott Sonnon, Kelly Starrett, Brett Jones, Lee Burton, Thomas Myers, Guy Voyer, Moshe Feldenkrais, Thomas Hanna, Nikolai Bernstein, Serge Gracovetsky, Robin McKnenzie, R. Louis Shultz, Beate Carriete, Blandine Calais-Germain, Linda Hartley, H. David Coulter, Dr. Konstantin Butyeko, Mike Clark, Pavel Tsatsouline, Dr. Yang, Jwing-Ming, Shifu Yan Lei.
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