Corrective exercise library

The four phases of a corrective programme

The four-phase corrective continuum — inhibit, lengthen, activate, integrate — this library is ordered by. — Clark MA, Lucett SC. NASM Essentials of Corrective Exercise Training. Lippincott Williams & Wilkins; 2011.

1 — Release and inhibit

The first phase of a corrective programme is release: easing the tension and sensitivity of overactive tissue — usually with gentle pressure from a ball or foam roller — so that the movements after it come more easily and more cleanly.

• Upper trapezius release
• Pectoral release
• Thoracic foam roll
• Hip flexor release
• Plantar fascia release
• TFL and lateral thigh release

2 — Lengthen

The second phase is lengthening: stretching a muscle or tissue that has shortened, so the joint regains the range it needs for a better posture.

• Levator scapulae stretch
• Upper trapezius stretch
• Doorway pectoral stretch
• Half-kneeling hip flexor stretch
• Quadriceps stretch
• Hamstring stretch
• Calf and Achilles stretch
• Adductor stretch
• Quadratus lumborum stretch
• Latissimus stretch
• Wrist extensor stretch
• Wrist flexor stretch
• Soleus stretch (bent knee)
• Supine hamstring stretch
• Figure-4 buttock stretch
• Cat-camel
• Open book (thoracic rotation)

3 — Activate the weak

The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.

• Chin tuck — deep neck flexors
• Prone Y — lower trapezius
• Wall serratus slide
• Wall angel
• Glute bridge
• Dead bug
• Clamshell — gluteus medius
• Side plank
• Banded lateral walk
• Short foot exercise
• Tibialis posterior strengthening
• Peroneal strengthening
• Heel raise
• Wall squat with knee control
• Straight leg raise — quadriceps
• Bird dog
• Standing hip flexor lift
• Prone back extension
• Side-lying shoulder external rotation
• Standing hamstring curl
• Wrist extensor loading
• Wrist flexor loading
• Tendon gliding
• Soft ball squeeze
• Biceps curl (biceps loading)
• Overhead triceps extension
• Side-lying hip abduction
• Single-leg bridge
• Wall push-up plus
• Prone T
• McGill curl-up

4 — Integrate

The fourth phase is integration: using the new pattern in whole, everyday movements — standing, bending, squatting, walking — so the correction does not stay on the exercise mat.

• Hip hinge pattern
• Single-leg balance and squat
• Controlled step-down
• Plank with neutral pelvis
• Standing posture reset
• Lateral elongation for scoliosis
• Diaphragmatic breathing
• Gait pattern drill
• Nordic hamstring exercise
• Bodyweight squat
• Split squat
• Single-leg deadlift

Which exercise is for me?

The choice depends on the finding and its grade. What corrective exercise is, and how a programme is written. Each postural finding page has its own example programme, and the posture analysis builds one from your own measurements.

These pages are for education and do not replace assessment or a therapist's advice. If a movement causes pain, stop it.