Julia Pilliar, B.H.K., CPT, HLC1
Personal Trainer
Corrective exercises are used to restore health to the muscular system by determining muscular imbalances which cause joint and muscle pains. Imbalances occur in daily life, from sitting for prolonged periods at a desk, performing unbalanced exercises at the gym, and playing lopsided sports such as golf and tennis which strengthen one side of the body at the expense of the opposite side. These activities reinforce a state of muscular imbalance which can eventually result in back, joint, and muscle pain. Prevention and remedy lie in corrective exercises and functional movements which work to put muscles and muscle groups back into balance. Weak and inactive muscles become active and strong, and tight muscles are stretched and relaxed back to a healthy length, reducing stress on tendons and joints and alleviating pain. This leads to improved posture, reduced pain (in the low back, knees, neck and shoulders), and general well-being.
Functional movements are those that mimic real-world biomechanics, or movements that occur in everyday life. Squatting down to interact with a child, bending over to pick up a box, lunging and swinging a tennis racquet, and pulling open a heavy door are all examples of daily activities that are adapted in the gym as functional movements. These moves require the use of many muscles and joints working synergistically. If complex movements such as these are performed inappropriately, stresses may be placed on weaker muscles and tendons which, if repeated often enough, will lead to chronic back pain, joint pain, and inability to enjoy activity. Training the body in a functional way results in proper muscle balance and neural recruitment and reinforces appropriate movement mechanics to prevent and alleviate chronic pain. For athletes, functional training means training specific moves that are used in the sport of interest, so that muscle strength and power gains actually lead to improved performance. This is more desirable than non-transferable strength increases which are typical of isolation (typically machine-based) exercises.
Our six-week exercise program will build upon six functional movements that incorporate all muscles and joints of the body in moves that strengthen the body as a complete unit. Muscles are not isolated but must work together, which results in balanced strengthening of large muscles, small muscles, and stabilizing muscles. Dynamic stretching and balance exercises are also incorporated, which further balance muscles and improve muscular control. There is also flexibility to perform functional moves specific to your sport of choice!
