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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
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 “Aufbau (Flexion).”
Exercise Classification in the Original K-Map
When we subdivide performance factors, we can classify them as follows:
Range of motion Muscle function Technique
“Aufbau (Flexion)” primarily focuses on:
Range of motion
Let’s explain the reasons for this usage.
Principles and Fundamentals
First, let’s cover the principles underlying the exercise.
The key is the “Joint by Joint Theory” introduced in previous blogs.
▼Joint by Joint Theory【General Principle】
The human body has joints that serve roles for both mobility and stability, functioning in a linked manner.
Each joint has its movement limits and roles, making it essential to ensure that these functions work harmoniously.
Get the Performance Treasure Map®️ ＞Connection to Performance
What is Aufbau?
Aufbau training originated in Germany and is focused on “foundational building.” It has been widely practiced, particularly in rehabilitation for lower back pain.
While Aufbau training is often viewed as an exercise for the hip joint, it also includes strengthening exercises like abdominal and back extensions performed on a mat.
Hip movement exercises were particularly emphasized during rehabilitation, leading to a strong association of “Aufbau” with hip training.
Though originally for rehabilitation, it also applies to injury prevention and performance enhancement for those who are not injured by incorporating daily conditioning.
Reciprocal Inhibition
In Aufbau, lifting one leg straight up promotes contraction of the primary movers—the iliopsoas and quadriceps—while allowing the hamstrings, which act as antagonists, to relax through reciprocal inhibition.
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)
Moreover, as flexibility in the hip joint improves, the demand on the core also increases, enhancing both mobility and stability around the hip.
Aufbau (Flexion)
Purpose
To gain mobility and stability.
Starting Position
Lie on your back with both legs together, toes pointing toward yourself.
Procedure
Keeping your knees straight, lift one leg directly upward.
Once fully lifted, return to the starting position and repeat.
Key Points
Maintain a straight position with both knees throughout the exercise.
Conclusion
This time, we introduced “Aufbau.”
Aufbau, Dead Bug, and Leg Lowering share similar movement patterns, but you should choose among them based on the specific goals you want to achieve and the difficulty level of the exercise.
Personally, I categorize them as follows:
Next time, we will introduce “Lock Back.”
Please look forward to it!
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▼For purchasing the Original K-Map, please visit here:
This post is also available in ja.
