Explain the role of stability and mobility in movement and in preventing injury.
Identify which joints require an emphasis on mobility and which require an emphasis on stability.
Describe the differences between active and passive stability.
Explain the importance of stability and mobility to posture and postural control.
Identify the benefits of muscle balance.
Describe the consequences of muscle imbalance on neuromuscular function and movement efficiency.
Explain how to manipulate key training variables to design effective corrective exercise programs.
Demonstrate stability and mobility exercises for specific regions of the body.
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Ken is a software engineer for a large corporation who spends the majority of his workday seated in front of his computer. Although he manages to visit his local health club three times a week to participate in cardiovascular exercise, weight training, and some light stretching, he has been struggling with almost constant pain in his shoulders and neck. In addition, he has been having some pain and tightness in the front of his hips. Ken tells his doctor that he has begun skipping his afterwork exercise sessions because of headaches and is concerned about becoming too inactive and too reliant on painkillers. Ken's doctor refers him to an occupational physiologist, who suggests that the design of Ken's workstation may be at least partially to blame for his chronic pain.
What adjustments can be made to Ken's work environment to help alleviate his symptoms? In addition, how might Ken's exercise program be modified to meet his current needs?
Amy is Ken's occupational physiologist, and she visits Ken's office to evaluate the ergonomics of his workstation. She immediately recognizes that his computer monitor is too low, causing Ken to bend his neck downward while working. Ken also sits with his shoulders rounded forward, which helps explain the tightness in his chest and fatigue in his upper back. Amy provides Ken with a series of exercises to help with his posture and recommends he stand, stretch, and move about more frequently throughout the day. Amy also recommends that he include a daily walk during his lunch hour. These activities will help manage the tightness and discomfort he experiences throughout the day while at work. Amy also discovers that Ken's company offers a corporate wellness program, so she arranges a meeting with Tricia, the company's employee fitness director.
Ken, Amy, and Tricia discuss Ken's concerns and agree to a plan: Ken will use his company's wellness center twice each week and continue with his cardiovascular and flexibility program; but instead of performing resistance training on his own, Ken will begin working with Tricia once each week to evaluate and potentially redesign his program.
During their first session, ...
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