Thank you for visiting this blog!
In this blog, we will introduce “Corrective & Preparation Exercises,” which represent the final destination of meaningful subdivision in the Original K-Map, the first map of the Performance Treasure Map.
We aim to provide a deeper understanding of each exercise by exploring:
- The purpose, procedure, and precautions for each exercise
- The principles underlying the exercises
- How performance (the treasure) is linked to these exercises
などを紐解き、そのエクササイズをより深く理解することを目的としています。
I hope that after reading this blog, you will be better equipped to prescribe exercises for your clients or athletes!
This time, we will introduce “Leg Lowering.”
Exercise Classification in the Original K-Map
When we subdivide performance factors, we can classify them as follows:
Range of motion Muscle function Technique
Further breaking down “Muscle Function,” we have:
Normalization of breathing patterns
Acquisition of mobility and stability
Core reflex and co-contraction
Activation of surrounding muscle groups
“Leg Lowering” is mainly used for:
Core reflex and co-contraction
Acquisition of mobility and stability
Let’s explain the reasons for this usage.
Principles and Fundamentals
First, let’s cover the principles underlying the exercise.
The “Joint by Joint Theory” and the concept of “Core” introduced in previous blogs are key!
▼Joint by Joint Theory【General Principle】
▼Core【General Principle】
The human body has joints with roles for mobility and stability, linked in a chain as depicted in the accompanying image.
A fundamental principle of programming is that to gain distal mobility, proximal stability must be acquired. Stabilizing the lumbar-pelvic region while allowing hip mobility is crucial.
Get the Performance Treasure Map®️ ＞Intent Behind Choosing Leg Lowering
Reverse Patterning
In the movement pattern of hip flexion, the common action involves lifting one leg while the other remains on the ground, as seen in Aufbau exercises. However, often we see improper movement patterns where the pelvis remains in a fixed anterior tilt, without proper core co-contraction.
In corrective exercises, “Reverse Patterning” is utilized as a method to correct these improper movement patterns.
Reverse Patterning means performing the movement pattern in reverse order.
This allows the body to recognize the correct movement pattern of moving the hip while maintaining core co-contraction.
For clients who may have flexibility but struggle with core co-contraction, such as: “I can raise my leg to about 80° when assisted but can’t do it myself,” this pattern is very effective!
Reciprocal Inhibition
Leg Lowering is performed while maintaining one leg in an elevated position.
This promotes contraction of the primary movers—the iliopsoas and quadriceps—while allowing the hamstrings, which act as antagonists, to relax.
Reciprocal inhibition is a mechanism that suppresses the activity of antagonistic muscles when the primary movers contract, leading to increased flexibility in hip flexion.
(From Japan Stretching Association, a non-profit organization)
This lead to improvement of the range of motion of hip flexion.
While the main goal is to promote core co-contraction, maintaining slight flexion in the hip and knee during the exercise can provide a secondary benefit of stretching the hamstrings.
Leg Lowering
Purpose
To promote core co-contraction.
Starting Position
Lie on your back, keeping your head and buttocks on the ground, and lift both legs.
Procedure
Exhale for 3 seconds while lowering one leg toward the ground, and inhale for 3 seconds as you return to the starting position.
Key Points
Keep your head and buttocks firmly on the ground throughout the exercise.
Conclusion
This time, we introduced “Leg Lowering.”
Regarding core co-contraction, while performing the exercise, ensure:
✅ You maintain a steady tempo.
✅ You feel engagement throughout your entire abdominal region, not just one specific muscle.
It’s crucial to avoid holding your breath or tensing your shoulders, as these indicate a failure to maintain coordinated movement.
When instructing training, check these aspects with your clients!
Next time, we will introduce “Aufbau.”
Please look forward to it!
▼For more information about PTM and K-Map, visit the following links:
▼For purchasing the Original K-Map, please visit here:
This post is also available in ja.
