Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT

In the world of fitness, the notion that a single exercise program can effectively meet the needs of every individual is a misconception. The reality is that each person has unique biomechanical imbalances, movement patterns, injury history, and fitness goals that require a personalized approach to exercise. In this chapter, we’ll delve into the importance of corrective exercise and testing in creating individualized exercise programs that address the specific needs of each individual.

Understanding Corrective Exercise

Corrective exercise is a specialized approach to fitness programming that focuses on identifying and addressing movement dysfunctions, imbalances, and limitations that may contribute to pain, injury, or suboptimal performance. Unlike traditional exercise programs, which may overlook or exacerbate underlying issues, corrective exercise aims to restore proper movement patterns, improve joint alignment and stability, and enhance overall functional movement capacity.

Importance of Testing

1. Movement Assessment: Before designing an exercise program, it’s essential to conduct a comprehensive movement assessment to identify any areas of dysfunction, asymmetry, or weakness. This may involve observing basic movement patterns like squatting, lunging, pushing, pulling, and bending, as well as more advanced assessments like the Functional Movement Screen (FMS) or Selective Functional Movement Assessment (SFMA).
2. Muscle Imbalances: Testing can reveal muscle imbalances and asymmetries that may predispose individuals to injury or limit their performance. By assessing muscle length, strength, and activation patterns, trainers and therapists can tailor exercise programs to address specific imbalances and restore optimal muscle function.
3. Mobility and Flexibility: Testing mobility and flexibility can uncover restrictions in joint range of motion and muscle length that may impede movement quality and performance. Targeted stretching, mobility drills, and myofascial release techniques can be incorporated to improve joint mobility, reduce stiffness, and enhance overall movement efficiency.
4. Stability and Motor Control: Testing stability and motor control can identify deficits in neuromuscular coordination and proprioception that may compromise movement integrity and increase the risk of injury. Exercises that challenge balance, stability, and core strength can help improve motor control and enhance movement proficiency.

Individualized Exercise Programming

1. Customized Exercises: Based on the results of testing, corrective exercises can be selected and tailored to address specific movement dysfunctions, imbalances, and limitations. This may include exercises to improve posture, strengthen weak muscles, activate underutilized muscles, and improve movement mechanics.
2. Progressive Overload: Corrective exercise programs should incorporate the principles of progressive overload to gradually increase the intensity, volume, and complexity of exercises over time. This allows individuals to safely and effectively build strength, stability, and mobility while minimizing the risk of overuse injuries or setbacks.
3. Monitoring and Feedback: Regular reassessment and feedback are essential to track progress, identify areas of improvement, and make necessary adjustments to the exercise program. Trainers and therapists can provide guidance, encouragement, and corrective cues to ensure proper form and technique during exercises.
4. Holistic Approach: Corrective exercise should be integrated into a holistic approach to fitness that addresses not only movement dysfunction but also other factors that influence overall health and well-being, such as nutrition, stress management, sleep, and recovery.

Conclusion

The premise that one size does not fit all in exercise underscores the importance of individualized approaches that take into account each person’s unique needs, limitations, and goals. Corrective exercise and testing play a crucial role in creating personalized exercise programs that address movement dysfunctions, imbalances, and limitations, leading to improved movement quality, reduced injury risk, and enhanced performance. By embracing a tailored approach to fitness, individuals can optimize their movement capacity, achieve their fitness goals, and enjoy a lifetime of health and vitality.

The Functional Movement Screen (FMS) is a movement tool used to determine how well an individual moves. The FMS determines both mobility and stability. It provides information that we use to make precision programming decisions. FMS does this by identifying movement patterns the individual does well. It also identifies patterns that need protection and correction. The FMS Level 1 certifies that the trainer will accurately conduct the screen. Gino and Bill both hold this certification. Gino and Bill both hold this certification.
FMS Level 2 (FMS2) teaches the trainer to correct the issues discovered by the screen. Gino and Bill both hold this certification.
The Fundamental Capacity Screen (FCS) is fitness testing. The data are used to get athletes on the most efficient path to optimal performance. FCS tests the key components of athletic capacity. It identifies the issues that affect an individual’s ability to 1) Produce power, 2) Store and reuse energy, 3) Maintain posture under load, and 4) Control balance. Gino and Bill both hold this certification.
The Y Balance Test (YBT) is an easy way to test a person’s risk for injury as well as determine functional symmetry. The Y-Balance Test is a thoroughly researched test of functional symmetry and performance. It also tests a person’s risk for injury. This protocol is highly accurate and can be used for measuring pre and post-rehabilitation performance, improvement after performance enhancement programs, dynamic balance for fitness programs, and return to activity readiness. Bill holds this certification.
Functional Breathing Screen (FBS). Dysfunctional breathing affects health and musculoskeletal performance. It contributes to many symptoms and functional musculoskeletal issues. It can contribute to decreased pain threshold, impaired motor control, and movement dysfunction. Each of these impairments adversely affects performance in fitness and rehabilitation. Bill holds this certification.
Combining Screens.
The basic screen allows us to determine issues with your body that used to take several sessions to find. Hence, we produce better programs sooner. Combining FMS with FCS gives us the data to optimize athletic performance. FMS with YBT allows us to predict your likelihood of injury with an 89.6% degree of accuracy. Adding FBS to any screen leads to better corrective exercises for all populations.
I will continue to expand the explanations of all the components of FMS in future posts or contact us for more information.

Contact us here

We all know how important a good night’s sleep is. But for some of us, actually falling asleep and staying asleep is easier said than done. If you’re someone who just cannot seem to get a good night’s rest, don’t despair – there are things you can do to improve your sleep quality. Here are some tips to help you sleep better when you suck at sleeping:

1. Follow a routine before bedtime.

Having a set bedtime routine will signal to your body that it’s time to wind down and prepare for sleep. So try to stick to the same bedtime every night, and include calming activities in your routine like reading or taking a warm bath.

2. Create an optimal sleeping environment.

Your sleeping environment is important, too. Make sure your room is dark, quiet, and cool – and keep electronic devices out of the bedroom.

3. Avoid caffeine and alcohol before bedtime.

Caffeine and alcohol can both interfere with sleep, so try to avoid them in the hours before bedtime.

4. Get up and move around every few hours.

If you’re struggling to fall asleep, getting up and moving around every few hours can help get your body back in sync. Walking or stretching are great ways to get moving without disrupting your sleep.

5. Use a noise machine or earplugs if needed.

Some people find that environmental noise like traffic or neighbors can make it difficult to sleep. If this is the case for you, try using a noise machine or earplugs to help block out unwanted noise.

6. Practice some relaxation techniques before bedtime.

Relaxation techniques like deep breathing or progressive muscle relaxation can help ease you into sleep. Try practicing them for a few minutes before bedtime.

7. Determine where the problem lies.

If the problem is falling asleep some people find melatonin helpful. If the problem is staying asleep phGABA is reported by some people as helpful.

8. Consider using a sleep tracker.

If you’re still having trouble identifying the root of your sleep issues, consider using a sleep tracker to monitor your sleep habits. This can help you see where changes need to be made in order to get better sleep. I purchased an Oura ring and a Whoop. Ultimately I liked the Oura better.

I found that I needed additional help. I invested in an Ooler by ChiliSleep. This is a great tool to use if you find that you need more than just simple tips to get a good night’s sleep. The Ooler slowly lowers the temperature of your bed during the night which leads to deeper, more restful sleep. I highly recommend it! My current program has the bed heating up one-half hour before my bedtime (118 degrees). An hour later it cools to 65 degrees. Another hour later it cools to 55 degrees. One half-hour before I need to wake up it heats the bed to 118 degrees, a very gentle way to awaken. This process simulates the way our ancestors slept. Animal skin blanket warmed at the campfire, the ground slowly cooling, the sunrise warming the earth up.”

If you’re still struggling to get a good night’s sleep, consult with your doctor. They may be able to help identify the root of the problem and recommend some additional treatments. With a little effort, you can start getting the rest you need and feel more refreshed and energetic during the day.

If you need more help reach me at Contact.

We are different from all the other gyms in town.

Sure, we have all the usual equipment: Racks, bars, plates, dumbbells. But what really sets us apart is our approach to fitness.

We use current science to power our coaching and programming. We evaluate progress because the only things that consistently improve are the things that are consistently measured. We use the industry-standard Functional Movement Screen to measure and course-correct every client’s journey.

But most importantly, we are a community not just a place to work out. We celebrate each other’s successes and support each other through failures. It’s what makes us strong – both physically and mentally.