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By Stacey Penney, NASM-CPT, CES, PES, FNS

Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application

Why SMR?

IMAGE_CES_AsymmetricalHipBy Stacey Penney, NASM-CPT, CES, PES, FNS

The overhead squat assessment is not limited to just lateral and frontal views. Taking a posterior view can add another dimension to identifying and addressing kinetic chain dysfunction. One of the more surprising observations is an asymmetrical weight shift at the lumbo-pelvic-hip checkpoint. Read on to see what it means and how to address it.

The overhead squat assessment is designed to assess dynamic flexibility, core strength, balance, and overall neuromuscular control (1). When taking a look at your client from behind during the assessment, the checkpoints to watch are the feet, the ankle complex and the lumbo-pelvic-hip complex (LPHC). Ideally, as they squat down you’ll observe only slight pronation of the foot and ankle complex, maintenance of the foot arch, and the heels will stay on the ground. Additionally the LPHC should not display any side-to-side shifting (1). But what does it mean if the LPHC shifts?

An asymmetrical shift at the LPHC checkpoint indicates the following muscles are probably overactive:

adductor complex and TFL on the same side of the shift, gastrocnemius/soleus, pifiromis, biceps femoris, and the gluteus medius on the opposite side of the shift

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