Corrective exercise library
55 moves in the order a corrective routine runs: release, trigger point, stretch, mobilize, then strengthen.
Myofascial release
Slow passes with a foam roller or ball to calm overactive tissue before stretching.
- Foam roll calves45 s each side
- Foam roll inner thighs45 s each side
- Foam roll outer hip (TFL)45 s each side
- Foam roll quads and hip flexors45 s each side
- Foam roll lats45 s each side
- Foam roll upper back45 s
- Ball roll glutes45 s each side
- Foam roll outer shins45 s each side
- Foam roll hamstrings45 s each side
Trigger point
Steady pressure on one tender spot until it eases, usually 30 to 90 seconds.
Static stretch
A held stretch, 30 to 60 seconds, to lengthen a tight muscle. No bouncing.
- Calf stretch45 s each side
- Half-kneeling hip flexor stretch45 s each side
- Side lunge adductor stretch45 s each side
- Standing TFL stretch45 s each side
- Lat stretch (child pose reach)45 s each side
- Doorway chest stretch45 s each side
- Upper trap stretch45 s each side
- Levator scapulae stretch45 s each side
- Standing side bend stretch45 s each side
- Figure 4 glute stretch45 s each side
- Hamstring stretch45 s each side
- Outer hamstring stretch45 s each side
- Runner's hamstring stretch45 s each side
Dynamic stretch
Controlled movement through range to build mobility you can use.
- Leg swings10 each way
- World's greatest stretch5 each side
- Thread the needle6 each side
- Cat cow8 slow reps
- Knee to wall ankle rocks10 each side
- Arm circles and wall angels10 each way
- Standing hip circles8 each way
- Runner's lunge rocks8 each side
- Toe touch progression8 slow reps
- Alternating toe touches8 each side
- Standing trunk rotations10 each way
- Open book rotation8 each side
Strengthen
Activation and strength work for the muscles that should be doing more.
- Glute bridge2 x 12
- Side-lying leg raise (glute med)2 x 12 each side
- Band monster walks2 x 10 steps each way
- Clamshells2 x 15 each side
- Single leg balance reach2 x 8 each side
- Toe raises (front shin)2 x 15
- Dead bug2 x 8 each side
- Bird dog2 x 8 each side
- Chin tucks2 x 10
- Prone Y raises (lower trap)2 x 10
- Band pull aparts2 x 15
- Serratus wall slides2 x 10
- Side plank2 x 20 s each side
- Pallof press (band anti-rotation)2 x 10 each side
- Hip hinge with a dowel2 x 10
- Box squat to a bench2 x 10