What are the best strategies for incorporating corrective exercises into home workouts?

1 Assess your movement

Before you start any corrective exercise program, you need to assess your movement patterns and identify your strengths and weaknesses. A simple and reliable way to do this is to use the Selective Functional Movement Assessment (SFMA), a system of seven basic movements that test your mobility and stability in different planes of motion. You can perform the SFMA at home with minimal space and equipment, and use a mirror, a camera, or a partner to observe your form. The SFMA will help you pinpoint the areas that need improvement and prioritize the corrective exercises that match your needs.

3 Follow the right sequence

The order in which you perform your corrective exercises matters. You want to optimize your movement quality and prepare your body for the functional training that follows. A general rule of thumb is to start with self-myofascial release to release any tension or trigger points in your muscles and fascia. Then, move on to stretching to improve your flexibility and range of motion. Next, activate the muscles that are weak or inhibited and mobilize the joints that are stiff or restricted. Finally, stabilize and integrate the muscles and joints that are involved in the functional movements that you want to perform.

4 Monitor your progress

Corrective exercises are not meant to be done once and forgotten. They are part of an ongoing process of improving your movement quality and reducing your risk of injury. You should monitor your progress regularly and adjust your corrective exercise program accordingly. You can use the SFMA as a tool to re-assess your movement patterns and see if there are any changes or improvements. You can also use other indicators, such as pain level, movement ease, performance, and feedback, to evaluate your results. If you are not seeing any progress, you might need to change the type, frequency, intensity, or duration of your corrective exercises.

5 Seek professional help

While corrective exercises can be done at home, they are not a substitute for professional diagnosis, treatment, or advice. If you have a serious or chronic injury, pain, or dysfunction, you should consult a qualified health care provider, such as a physical therapist, chiropractor, or sports medicine doctor. They can perform a comprehensive assessment, prescribe a customized corrective exercise program, and monitor your recovery. They can also provide you with guidance, feedback, and support to ensure that you are doing the corrective exercises correctly and safely.