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Let's find out Modified Overhead Squat.
Modified Overhead Squat: Lift heels / Hands on Hips
- If the Overhead Squat Assessment shows ankle and upper body compensations, assist the muscles to prevent compensations and check for other problems.
1. Modified Overhead Squat: Lift heels
Heels rise off floor: The tension in the calf muscles has lifted the heels up.
-Lower the tension of the Soleus, gastrocnemius, allow the center of gravity to move forward, and re-assess.
-> Step on the tool that can lift the heel up and try the overhead squat again with it raised.
- Improving Squat's posture:
Foot and ankle dysfunction – lock of ankle range of motion can be seen as compensation.
-> Increases joint range of feet and ankles, relaxes and stretches calf muscles.
- If there is no change in Squat's posture:
You can see that the compensation was due to a dysfunction of the Lumbo-Pelvic-Hip-Complex (LPHC).
-> Relax and stretch the overactive muscle.
-> Reinforce and retrain the underactive muscle.
2. Modified Overhead Squat: Hands on Hips
Excessive Forward Lean: The torso is tilted forward.
Arm fall forward: The arm does not hold up and the arm falls forward when the assessment.
-Re-assess Lattissimus Dorsi with reduced tension of pectoralis Major/minor, coracobracchial, and terse Major.
-Re-assess the inner core with a slight reduction in its intensity of use.
->Try Squat again with both hands in the pelvis.
- Improving Squat's posture:
We can see that the imbalance in upper body muscles has a huge impact on lower body movements.
->First of all, relax/strengthen the muscles of the upper and lower body separately to solve the imbalance of the muscles.
- If there is no change in Squat's posture:
Rather than the imbalance of upper body muscles, we can see that the tightening of hip flexor complex and the weakening of the gluteus and inner core are compensating.
-> Relax and stretch hip flexor complex.
-> Strengthen and retrain the gluteus and inner core.
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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