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A great program for the beginning phases of working with someone with lower extremity pronation.

Correction of posture is generally reserved for the introductory phases of periodization, although applying a few of these key exercises in advanced phases can be very beneficial as a “prophylactic” injury preventative approach.

Pronation Distortion Posture - Generally characterized by excessive lower extremity pronation (flat feet, valgus/knock knees) during static and/or dynamic movement patterns.

(NOTE: The order of the below stretches and exercises can/will vary from client to client, this is not an absolute blueprint!)


Warm Up
Stretch (SMFR, Static and/or Contract Relax modes):

Gastrochnemius & Soleus
Peroneals
ITB (Iliotibial Band)
Hamstrings
Adductors
Iliopsoas


Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Tube Shuffle - Lateral Exercise 1-3 30-60 secs N/A 60 secs
Bridge - Supine With Tubing Exercise 1-3 12 N/A 3/1/3 60 secs
Quadruped Arm Opposite Leg Raise Exercise 1-3 5-10 each side N/A 10 sec hold 60 secs
Squat Touchdown - 1 Leg Exercise 1-3 12 N/A 3/1/1 60 secs
Lunge - Multiplanar Exercise 6-12 each side N/A 2/1/1 60 secs
Abdominal Draw Leg Slide Exercise 1-3 12-24 N/A 2/1/2 60 secs


Cool Down
Supine 90/90 Deep Breathing (heels elevated, knees/hips bent 90 degrees) -40 breaths or 15 minutes

TUBE SHUFFLE - LATERAL
Reps : 30-60 secs Sets : 1-3 Intensity :
Tempo : Rest : 60 secs Duration : N/A


Preparation :

Place tubing (elastic resistance) around mid-lower leg.
Place feet straight ahead and shoulder width apart.
Position your body in a quarter squat position.

Movement :
From the quarter squat position, draw your belly button inward toward your spine.
Maintaining proper spine and leg alignment, perform a SLOW, CONTROLLED, lateral shuffle the right (15-30 seconds).
Repeat lateral movement and time to left.
Generating strength from the core and hip musculature is the key! At first, perform movements in front of a mirror to ensure optimal alignment is executed.
Do not allow your knees to cave inward. Maintain tone in the transversus abdominus.








BRIDGE - SUPINE WITH TUBING
Reps : 12 Sets : 1-3 Intensity :
Tempo : 3/1/3 Rest : 60 secs Duration : N/A



Preparation :

Comfortably place tubing around your upper thigh as depicted.
Lie flat on your back with your knees bent, feet straight ahead and arms to your side.


Movement :
Brace the spine by drawing your abdomen inward.
Squeeze glutes and raise pelvis vertically from floor.
Maintain glute activity throughout the entire exercise.
It is important not to let your back arch at any time during the movement.
Use a slow tempo (4 second eccentric / 2 second isometric / 2 second concentric).
Do not allow knees to “jut” forward. The pelvis should move straight up and down.
To increase glute activity, lift toes up.
Maintain a level pelvis throughout the entire exercise.







QUADRUPED ARM OPPOSITE LEG RAISE
Reps : 5-10 each side Sets : 1-3 Intensity :
Tempo : 10 sec hold Rest : 60 secs Duration : N/A


Preparation :

Begin on all fours, in neutral spine, with abdomen drawn in and chin tucked.

Movement :
Slowly raise one arm (thumb up) and the opposite leg, toe pointed away (triple extension).
Keep both arm and leg straight while lifting to body height.
Hold and return both arm and leg slowly to the ground, maintaining optimal alignment and repeat alternating sides.







SQUAT TOUCHDOWN - 1 LEG
Reps : 12 Sets : 1-3 Intensity :
Tempo : 3/1/1 Rest : 60 secs Duration : N/A


Preparation :

Begin balanced on one leg (opposite leg remains parallel to stance leg) while positioning entire body in optimal posture.

Movement :
Draw your belly button inward toward your spine.
Controllably, squat down bending the ankle, knee, and hip whilereaching toward, OR, touching your toe with the opposite hand.
While maintaining drawn-in maneuver, activate glutes & return to starting position.







LUNGE - MULTIPLANAR
Reps : 6-12 each side Sets : Intensity :
Tempo : 2/1/1 Rest : 60 secs Duration : N/A


Preparation :

Stand in proper alignment with hands on hips and feet straight ahead.

Movement :
Draw your belly button inward toward your spine.
While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
Use your hip and thigh muscles to push yourself up and back to the start position.
Repeat directions on opposite leg and then progress to side lunges followed by turning lunges.






ABDOMINAL DRAW LEG SLIDE
Reps : 12-24 Sets : 1-3 Intensity :
Tempo : 2/1/2 Rest : 60 secs Duration : N/A


Preparation :

Lay on your back with knees bent and feet flat on an inflexible surface.
Place a blood pressure cuff (BPC), under your low back (optional). Note: you may also use your hands as a pressure control.

Movement :
Draw your lower abdomen inward toward your spine.
Perform a slight posterior tilt. The backward motion of your pelvis (posterior pelvic tilt) should place slight pressure on your hands or BPC (+20-30mmhg). Be sure to relax your glutes!
While maintaining pressure on your hands or BPC, breathe diaphragmatically (from your belly) and slowly slide one leg forward. If pressure changes more than + or – 5mmhg, return leg to starting point.
The key is to increase the challenge by sliding the leg away from your body while maintaining pelvic/abdominal stabilization.


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Old School Fitness
Personal Trainer Plano, Personal Trainers Frisco, Dallas Personal Trainers.