Updated: May 9
With hospitals and other clinical services remaining booked or busy due to the current COVID-19 pandemic, some patients have experienced increased amounts of inactivity. These sedentary activities such as sitting on the couch for a period of time can often lead to joints becoming brittle and/or can reduce muscle activation.
Corrective Exercises are workouts that aim to help strengthen muscle imbalances, range of motion, and movement efficiency to decrease the risk of certain injuries. These workouts result in healthier stability joints and muscles to treat very common lower back pain and get proper muscle activation.
What are regressive and progressive corrective exercises?
Since limb movement can vary from person, exercises can be either regressed or progressed. For instance, when the muscle demand is overwhelming regression exercises are needed to lessen demand but still strengthen and stabilize muscle with a resistance band and/or bodyweight exercises. On the other hand, progression exercises are for more advanced athletes or individuals with small imbalances because the workouts require weights.
Here are 5 Corrective Exercises to consider:
Lie face up on the floor, with knees bent and flat feet on the ground. Keep arms on the side of your body with palms facing down.
Lift hips off the ground until your head, shoulders, hips, and knees are all in a straight line. (Do not forget to squeeze glutes and flex your core for extra muscle activation).
Hold the position for a couple of seconds and repeat.
Types of variation
Regressive: Alternate driving your weight through your feet while keeping only the heels of the foot on the ground with the rest of the body.
Progressive: Wrap resistance bands slightly above kneecaps on the lower part of the thigh then continue to do the regular bridge movement.
Get into a kneeling push-up position with shoulders being shoulder-width apart.
Lift one leg until the hamstring is in line with your back at a 90-degree angle.
Repeat and then alternate
Types of Variation
Regressive: Fully extend one leg to be in a straight line with the rest of the body.
Progressive: Move leg in a counterclockwise or clockwise direction using a resistance band and do original.
Side Plank w/ leg abduction
Push hips up and forward as high as possible to hold the position. Only the forearm should be touching the ground from the arm and also be at a 90-degree angle
Lift the top leg up towards the ceiling while keeping it straight and in line with your body.
Lower and repeat
Type of Variations
Regressive: Instead of keeping your leg off the ground, put your legs into a side V-shape line a clam with a resistance band.
Progressive: Follow the instructions above utilize a resistance band.
Single-Leg squat on an elevated surface
Stand with one foot on an elevated surface, one leg off
Get into a squatting position and go down while pushing the hips back (make sure to keep the chest up and back flat)
Brings arms to chest in an X formation
Lower hips until parallel with the ground
Repeat and alternate
Type of Variations:
Add more resistance to weight
Tips for the amount of frequency during workout:
For regressive exercises, you can start by doing 2 sets of 6-8 reps to familiarize the body with each movement. Once you begin to balance movement throughout each workout then increase to 4 sets of 10-16 with 45-second break intervals
For progressive exercise, usually requires more weights, so in this case, fewer reps are needed. We recommend starting off with 3 sets of 4 to 8 reps.
Regular exercise following each instruction list above for the required workout then breaks for 30-60 seconds depending on intensity.
As a jumpstart, we recommend doing at least 1 exercise for each area for at least 2 days a week.