OHS Compensation Exercises

foot turns out (flexibility)

• calf stretch

• hamstring stretch

• standing TFL stretch

foot turns out (strengthening)

• sing-leg balance reach

knee moves inward (flexibility)

• adductor stretch

• hamstring stretch

• TFL stretch

• calf stretch

knee moves inward (strengthening)

• lateral tube walking

• ball squat w/abduction

• ball bridge w/abduction

knee moves outward (flexibility)

• piriformis stretch

• hamstring stretch

• TFL stretch

knee moves outward (strengthening)

• ball squat w/adduction

• ball bridge w/adduction

excessive lean forward (flexibility)

• calf stretch

• hip flexor stretch

• ball abdominal stretch

excessive lean forward (strengthening)

ball squat

low back arches (flexibility)

• hip flexor stretch

• latissimus dorsi stretch

• erector spinae stretch

low back arches (strengthening)

• ball squat

• floor bridge

• ball bridge

low back rounds (flexibility)

• hamstring stretch

• adductor magnus stretch

• ball abdominal stretch

low back rounds (strengthening)

• floor cobra

• ball cobra

• ball back extension

arms fall forward (flexibility)

• latissumus dorsi stretch

• pec stretch

• SMR thoracic spine

arms fall forward (strengthening)

• floor cobra

• ball cobra

• squat to row

forward head (flexibility)

• levator scapula stretch

• sternocleidomastoid stretch

• scalene stretch

forward head (strengthening)

tuck chin, keeping head in neutral position during all exercises

shoulder elevation (flexibility)

• upper trapezius stretch

• sternocleidomastoid stretch

• levator scapulae stretch

shoulder elevation (strengthening)

• floor cobra

• ball cobra

foot flattens (flexibility)

• peroneal stretch

• calf stretch

• hamstring stretch

foot flattens (strenghtening)

• single leg balance reach

• sing leg medial calf raise

heel rises (flexibility)

soleus stretch

heel rises (strengthening)

• single leg balance reach

• single leg squat

asymmetrical weight shift (flexibility)

• adductor stretch (same side)

• tensor fascia latae stretch

• piriformis stretch

asymmetrical weight shift (strengthening)

• gluteus medius (same side)

• adductor complex (opposite side)