Overactive and Underachieve Muscles (through static and dynamic assessments)

During Overhead Squat Assessment, what muscles are overactive if feet turn out?

• soleus

• gastrocnemius

• hamstring

During Overhead Squat Assessment, what muscles are under active if feet turn out?

• glutes, posterior + anterior tibialis(shin muscles)

During Overhead Squat Assessment, what muscles are overactive if knees cave in(valgus)?

• TFL(muscles near the hips), adductor complex(inner thigh)

During Overhead Squat Assessment, what muscles are under active if knees cave in(valgus)?

• gluteus maximus and medius

• anterior and posterior tibialis

During Overhead Squat Assessment, what muscles are overactive if excessive forward trunk lean?

• hip flexors

• gastrocnemius/soleus

• rectus abdominis

• external obliques

During Overhead Squat Assessment, which muscles are under active if excessive forward trunk lean?

• gluteus maximus

• hamstring complex

• lumbar extensor

During Overhead Squat Assessment, which muscles are over active if arms fall forward?

• lats

• pectorals major + minor

• teres major(post. shoulder muscle)

During Overhead Squat Assessment, which muscles are under active if arms fall forward?

• middle + lower trapezius(mid back muscles)

• rhomboid(muscles near shoulder blades)

• posterior deltoids

• portion of rotator cuffs

During Overhead Squat Assessment, what muscles are overactive if lower back arches?

• hip flexors(rectus femoris, psoas, TFL)

• lumbar extensors

• latissimus dorsi

During the Overhead Squat Assessment, what muscles are under active if lower back arches?

• gluteus maximus

• hamstrings

• abdominals

What do overactive muscles require?

Stretching

• specifically SMR and lengthening techniques in order to reduce tension, re-align muscle fibers, and improve ROM

What do underactive muscles require?

Additional strengthening to help correct and restore balance through activation

During the Single Leg Squat Assessment, which muscles are considered overactive if stabilizing leg caves in(valgus)?

• TFL

• adductor complex

During the Single Leg Squat Assessment, what muscles are considered under active if stabilizing leg caves in(valgus)?

• gluteus maximus + medius

• anterior + posterior tibialis

During the Pushing Assessment, which muscles are considered overactive if the lower back arches?

• Hip flexors(rectus femoris, psoas, TFL)

• lumbar extensors

During the Pushing Assessment, which muscles are considered underactive of the over back arches?

• gluteus maximus

• hamstring

• abdominals

During the Pushing Assessment, which muscles are considered overactive if the shoulders shrug(scapular elevation)?

• levator scapula(posterior neck muscle)

• upper traps

During the Pushing Assessment, which muscles are considered underactive if the shoulders shrug(scapular elevation)?

• lower traps

During the Pushing Assessment, which muscles are considered overactive if the head juts forward?

• levator scapula

• sternocleomastoid( anterior neck muscle)

During the Pushing Assessment, which muscles are considered underactive if the head juts forward?

• deep cervical flexors(deep stabilizer muscles)

During the Pulling Assessment, which muscles are considered overactive if lower back arches?

• Hip flexors(rectus femoris, psoas, TFL)

• lumbar extensors

During the Pulling Assessment, which muscles are considered underactive if the lower back arches?

• gluteus maximus

• hamstring

• abdominals

During the Pulling Assessment, which muscles are considered overactive if the shoulders shrug(scapula elevation)?

• levator scapula

• upper trapezius

During the Pulling Assessment, which muscles are considered underactive if the shoulders shrug(scapula elevation)?

• lower trapezius

During the Pulling Assessment, which muscles are considered overactive if the head juts forward?

• levator scapula

• sternocleomastoid

During the Pulling Assessment, which muscles are considered underactive if the head juts forward?

• deep cervical flexors

What are key terms to look for when talking about overactive muscles?

• short

• tight

• they need to be foam rolled

• stretched for 20-30 seconds

What are the key terms to look for when talking about underactive muscles?

• lengthened

• weak

• need to be strengthened using 4-2-1-1 tempo

Which static postural distortion pattern is characterized by flat feet, knee valgus, and adducted + internal rotated hips?

Pes planus distortion syndrome

What are potential overactive muscles if pes plantus distortion syndrome is present?

• calves

• adductor complex

• hip flexors

What are potential underactive muscles if per plantus distortion syndrome is present?

• anterior + posterior tibialis

• gluteus maximus and medius

Which static postural distortion pattern is characterized by anterior pelvic tilt and excessive lordosis(concave of spine)?

Lower crossed syndrome

What are the potential overactive muscles if lower crossed syndrome is present?

• hip flexors

• lumbar extensors

What are the potential underactive muscles if lower crossed syndrome is present?

• gluteus maximuis + medius

• hamstring

• abdominals

Which static postural distortion is characterized by forward head and protracted(round) shoulders?

Upper crossed syndrome

What are potential overactive muscles if upper crossed syndrome is present?

• pectoralis major + minor

• levator scapula

• sternocleomastoid

What are potential underactive muscles if upper crossed syndrome is present?

• middle and lower traps

• rhomboid

• deep cervical flexors

What stretches should you do more overactive muscles?

30-60 second foam roll followed by lengthening muscle through static stretches 30 second hold for key muscles like hip flexors, calves and lats to improve joint mobility

Top 5 major underactive muscles on test:

• Anterior tibialis

• VMO(vastus medialis oblique located inner knee above thigh)

• gluteus maximus

• middle trapezius

• deep cervical

Top 5 major overactive muscles:

• latissimus dorsi

• adductors(inner thighs)

• upper trapezius

• gastrocnemius

• pectorals major