FM-AA-CIA-15 Rev.

0 10-July-2020

Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

STUDY GUIDE FOR MODULE NO. 5

FMS CORRECTIVE EXERCISES

MODULE OVERVIEW

Module Outline:
FMS CORRECTIVE EXERCISES
1.
MODULE LEARNING OBJECTIVES

At the end of this Module, you should be able to:

a. Identify Proper FMS Corrective Exercises
b. Apply and Perform FMS Corrective Exercises
c. Realize the Importance of Corrective Exercises in terms of Functional Movements

LEARNING CONTENTS

FMS Corrective Exercises

Note: If you experienced pain during the functional movement screen, DO NOT perform any of the corrective
exercises unless you have been cleared to do so by a medical professional.

If you have scored 1 or 2 on any of the tests, work through the recommended corrective exercises in the order
shown for that test. If you have scored 3, you have passed the test and do not need corrective exercises, but
you do need to maintain your proficiency in the areas addressed by the test.
Foam Roller Exercises
Begin each corrective exercise session with foam roller exercises, regardless of where you are in any of the
progressions. You can perform equivalent exercises with a stick, ball, or trigger point tool, but do not skip these.
Calf https://youtu.be/-xPLnDiGfAY\ Tensor Fasia https://youtu.be/NfWjVK7agTM
Latae
Hamstring https://youtu.be/fMfe6DnlGvA Lower Back https://youtu.be/MnWWDAsEfXk
Gluteal https://youtu.be/4Ch8iu7Y4HQ Mid Back https://youtu.be/Mh_YxQB2E7E
Shins https://youtu.be/WvYqZR-ufa4 Lateral Pectoralis https://youtu.be/AN0YqS3dnXs
Quadriceps https://youtu.be/EzmlrFeTVUY Thoracic Spine https://youtu.be/BhPlmfTdW2c
Adductor Mobility

Deep Squat Corrective Exercises

1 2 3
Prone
Quad Wall Sit Deep
Stretch https://youtu.be/5mJY w/ https://youtu.be/4RiCf Squat https://youtu.be/fJLR9
(Perform wSheIec Shoulde nf-2gA Progres Vw4zH8
Hamstring r Press sion
Curl and

PANGASINAN STATE UNIVERSITY 1

 FM-AA-CIA-15 Rev. 0 10-July-2020

Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

Contract/R
elax)
Standing
Chop/Lift
Continue Standin
Dorsifle
until a https://youtu.be/MRau https://youtu.be/TVwF https://youtu.be/gvp5J
xion g Static
score of 2 tO0mVZ0 EgaRpmw 5bZTso
Stretch Chop
is received
on Deep
Squat
Standin
Assisted Abducti
https://youtu.be/vVpoj https://youtu.be/zNeb- g https://youtu.be/FJ-
on
Squat Ws8lQg
Squat
X7Yq-k Dynami tn9Tj_8k
c Chop
Overhe Chop
ad
https://youtu.be/6DVu and Lift https://youtu.be/hJ_F
squat w/
Weight
GB4tFuw Progres 7CSTMRk
Shift sion
Anterior Single-
Weight https://youtu.be/smDn leg https://youtu.be/84hrd
Shift PSIm15w Dead sHgDuQ
Squat Lift
Single-
leg https://youtu.be/HWS
Pull/Pre 7aO-DiVw
ss

Hurdle Step Corrective Exercises

Although we don't step this high for endurance running, the hurdle step movement pattern exposes
compensation and asymmetry in all stepping movements. You should be able to perform this movement
perfectly for running efficiency.
1 2 3
Prone Quad Stretch https://yo Medicine
https://youtu
(Perform Hamstring utu.be/5 https://youtu.be/Tln
Stride .be/yYKBJY Ball
Curl and mJYwSh eBvU4XFY
B7sJ0 Progression
Contract/Relax) eIec
Standing Chop/Lift
https://yo Medicine
Continue until a Stride w/ spinal https://youtu
utu.be/M https://youtu.be/p0
score of 2 is .be/JPqGAfq Ball
received on Deep
RautO0 rotation peq4
WiGIDZUfA
mVZ0 Program
Squat
https://yo
Stride w/ hip external https://youtu
utu.be/z Lateral Wall https://youtu.be/5X
Prone Hip Flexor .be/OWRqp
qKbXhfj rotation c7bCmU
Drill uv8ONeQyU
wRY
https://youtu Deep
https://youtu.be/Ho
Straight Leg Bridge .be/kRKjiRIa Squatting
cpGTuvymM
YYg Overhead
https://www.
youtube.co
Core Engagement -
m/watch?v=
Single Leg Stance
qmb7mX4o
U6Q

PANGASINAN STATE UNIVERSITY 2

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

In-Line Lunge Corrective Exercises

The in-line lunge movement pattern tests your ability to perform basic deceleration and direction changes while
running. Training often ignores these types of movements, resulting in weaknesses that can lead to injury.
1 2 3
https://yo
https://youtu
utu.be/h Lunge Stride and Chop Open https://youtu.be/pA
Partner Stretch .be/qNEGRx
n54p- twist Progression (Ant / Lat) plQXk3dkU
8caF8
Z0lw0
https://yo
https://youtu
Thomas Test utu.be/N Gastroc/Soleus Closed https://youtu.be/L7
.be/mCEBa9
Stretch MDd- Stretch MFckI
Chop Y5rEBY2pI
4NspHs
Leg Lock Bridge https://youtu Dynamic w/ https://youtu.be/jq
.be/b9wWG
Passive Lock ygoOz0
Wall w8EeqPUic

https://youtu Chop and

Half- Kneeling Hip w/ https://youtu.be/hJ
.be/5aR44p Lift
Core Engagement _F7CSTMRk
mi6ic Progression
https://youtu Resisted
https://youtu.be/fM
Half Kneeling Chop .be/c1m8jdJ Lunging
y9eKlfwOw
aaS8 Progression

Shoulder Mobility Reaching Corrective Exercises

The shoulder mobility reaching movement pattern demonstrates whether you can easily move each arm through
its maximal range of motion. It tests shoulder mobility, shoulder blade stability, and thoracic spine mobility and
dynamic stability. If you cannot score perfectly (3) on this, running and swimming movements will be adversely
affected. In addition to the reaching movement pattern, this test includes a separate pass (-) or fail (+) test for
shoulder impingement pain. If you fail the impingement test, do not perform any of the corrective exercises until
the pain issue has been evaluated by a medical professional and that pain is gone.
1 2 3
https://yo
https://youtu Dead-lift
utu.be/h Wall Sit w/ Shoulder https://youtu.be/dQ
Partner Stretch .be/4RiCfnf- Progression
n54p- Press uipWqfiRE
2gA s
Z0lw0
https://yo
https://youtu Chop and
Traction w/ Int/Ext utu.be/f Side lying Torso twist https://youtu.be/hJ
.be/HtMr7oV Lift
Rotation MK5g1I1 w/ shoulder ROM _F7CSTMRk
gjac Progression
fXc
https://yo
https://youtu Push-up
utu.be/Bf https://youtu.be/Pp
Trunk Rotation Trunk Rotation .be/BfACG9 Progression
ACG9Ns 44Y390Ffs
NsL0E s
L0E
Active Straight Leg Raise Corrective Exercises
The active straight leg raise movement pattern requires continuous core stability, active mobility of the flexed
hip, active flexibility of the hamstring and soleus of the leg being raised, and active extension of the other leg.
Any deficiency here will negatively impact your running.

PANGASINAN STATE UNIVERSITY 3

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Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

1 2 3
https://yo
https://youtu
utu.be/h Single Leg Lowering https://youtu.be/kM
Partner Stretch .be/WeJm_ Dip Bridge
n54p- (Passive) GfbipoGt4
UB9dfU
Z0lw0
https://yo
https://youtu
Straight Leg Raise utu.be/T Single Leg Lowering Single Leg https://youtu.be/rni
.be/WeJm_
(Contract/Relax) qEGeL5 (Active) Deadlift cPfTq2Hs
UB9dfU
pvao
https://yo
https://youtu
Leg Lowering Core utu.be/q Leg Lowering Core
.be/qLQHGZ
Engagement LQHGZh Engagement
h6wF4
6wF4
https://youtu
Single Leg Toe
.be/T1u5yY
Touch w/ Stretch
DszjI

Trunk Stability Push-Up Corrective Exercises

The trunk stability push-up movement pattern requires reflex stabilization of the trunk as force is applied by
the arms. If the trunk is not stabilized when force is applied, energy will be dissipated in the core.

In addition to the trunk stability push-up movement pattern, this test includes a separate pass (-) or fail (+) test
for spinal extension pain. If you fail this test (score of +), do not perform any of the corrective exercises until
the pain issue has been evaluated by a medical professional and that pain is gone.
1 2 3
https://yo
Incline Push-up https://youtu Push-up
utu.be/B https://youtu.be/Pp
Progress to Score Push-up Walk out .be/6t7dulU Progression
TnDg_ss 44Y390Ffs
of 2 HyGI s
OvE
https://yo
Progress to normal
utu.be/a
Assisted Push-up Push-up Increase
Z4aE3A
reps/sets
Q8II
https://youtu
Push-up w/ leg Curl .be/PjtScUZ
XRdY

Rotary Stability Corrective Exercises

The rotary stability movement pattern requires reflex stabilization of the pelvis, core and shoulder girdle during
same-side arm and leg movements.

In addition to the rotary stability movement pattern, this test includes a separate pass (-) or fail (+) test for spinal
flexion pain. If you fail this test (score of +), do not perform any of the corrective exercises until the pain issue
has been evaluated by a medical professional and that pain is gone.

1 2 3
https://yo 90 Degree Hip Flex
https://youtu
utu.be/h Abd/Add w/ Single Leg https://youtu.be/rni
Partner Stretch .be/tJno-
n54p- assistance Deadlift cPfTq2Hs
Bqxv60
Z0lw0 (unilateral)
90 Degree Hip Flex https://yo
https://youtu
Abd/Add w/ utu.be/tJ Resisted Quadriceps
.be/ohY5gO
assistance no- Diagonals
O4YFY
(unilateral) Bqxv60

PANGASINAN STATE UNIVERSITY 4

 FM-AA-CIA-15 Rev. 0 10-July-2020

Study Guide in PE 1 – Physical Activities towards Health and Fitness 1 Module No. 5

https://yo
utu.be/lC
Rolling
JKwYGv
47g

LEARNING ACTIVITY

• Graded Recitation

Prepared by:

MARC CHRISTIAN P. BLANCO, LPT

Instructor

PANGASINAN STATE UNIVERSITY 5