Ult Lib - Black Book Ed

The
B L A C K
B O O K
of Corrective Exercise
By Range of Motion
"How do muscles get
tight?"
TRUTH: We don't move the way we want to when muscles are
the incorrect length.
REASON: When we want to move our brain sends a signal to
the correct area of the body. This signal is picked
up by the muscles that are most active.
FACT: The more active muscles are the ones that are the
tightest. Muscles get tight when bones are in the
wrong place.
REASONS THAT JOINT POSITIONS CHANGE:
1. Too much time in the same posture.
2. Using the same movement pattern too often.
3. Compensation for old injury.
SAD TRUTH: As we age, those reasons accumulate more and
become a greater influence on how we feel and
move.
GOOD NEWS: We can slow down (and reverse) this process by
getting stronger where we need and more flexible
in the places we need to.
BETTER NEWS: These areas of muscle imbalances are
somewhat predictable as we age. Take a look at
the image on the next page.

WHAT TO DO:
USE the 16 exercises in this guide to become more MOBILE in
the tight areas and STRONGER in the areas of weakness.
When doing these exercises, make sure to contract the
muscle opposite of that being stretched.

Ankle Dorsiflexion
WHY: This exercise helps to reverse tight lower leg (calf)
muscles.
WHO: This exercise is for anyone who has tight calf muscles.
Especially for anyone who:
-suffers from shin splints or achilles tightness
-heels raise when squatting
-wears high-heeled shoes (even running shoes)
-has an excessive pelvic tilt.
HOW: (CLICK IMAGE for video)
- USE muscles of the shin to
pull toes toward shoulders.

Hamstring Tightness
WHY: This exercise helps to reverse tight back of leg
(hamstring) muscles.
WHO: This exercise is for anyone who has tight hamstring
muscles. Especially for anyone who:
-suffers from back or knee pain
-butt rolls under during squats (butt wink)
- USE muscles of the
thigh to straighten leg.

Quad Dominance
WHY: This exercise helps to reverse tight front of leg
(quadricep) muscles.
WHO: This exercise is for anyone who has tight quadricep
-suffers from hip or knee pain
-has weak glutes; quad-dominant
glutes to extend hip.

Hip Flexor Tightness
WHY: This exercise helps to reverse tight front of hip (hip
flexor) muscles.
WHO: This exercise is for anyone who has tight hip flexor
-suffers from back, hip or knee pain
-has weak glutes; quad-dominant
-sits for extended periods of times
-has an excessive pelvic tilt
glutes to extend hip.

Tight Deep Glute
WHY: This exercise helps to reverse tight hip rotator (hip
external rotator) muscles.
WHO: This exercise is for anyone who has tight deep glute
-has a shift in their squat
-has uneven hips
-has duck foot stance
- USE muscles of the inner
thigh to pull hip in.

Pinch in Hip
WHY: This exercise helps to reverse tight hip (hip internal
rotator) muscles.
WHO: This exercise is for anyone who has tight deep glute
-has a shift in their squat
-has uneven shoulders or hips
-has duck foot stance
- USE muscles of the glute
to pull knee out.

Stiff Back
WHY: This exercise helps to reverse tight lower back (QL &
erector spinae) muscles.
WHO: This exercise is for anyone who has tight low back
-suffers from back or hip pain
-has a tilt in their squat
-bears weight unevenly on feet
abdominals to rotate torso.

Uneven Shoulders
WHY: This exercise helps to reverse tight side bending (QL &
lat) muscles.
WHO: This exercise is for anyone who has tight side bending
-suffers from lower back, shoulder or hip pain
-has one arm that raises higher than the other
-bears weight unevenly on their feet
abdominals to side bend torso.

Rounded Back
WHY: This exercise helps to reverse tight
side chest (pectoral) muscles.
WHO: This exercise is for anyone who has tight chest
-suffers from shoulder or neck pain
-has an upper back that rounds
-has shoulders that roll inward
-who does a lot of bench press or sitting
back to pull arms back.

Stiff Shoulders
WHY: This exercise helps to reverse tight front
shoulder (pectoral, shoulder, bicep) muscles.
WHO: This exercise is for anyone who has tight front
shoulder muscles. Especially for anyone who:
-suffers from shoulder or elbow pain
- USE muscles of the back of
shoulder to pull arms back.

Rotator Cuff
WHY: This exercise helps to reverse tight back of
shoulder (rotator cuff) muscles.
WHO: This exercise is for anyone who has tight back of
- USE muscles of the chest
to pull arms across body.

Rotator Cuff
WHY: This exercise helps to reverse tight shoulder (internal
rotator) muscles.
WHO: This exercise is for anyone who has tight
-who does a lot of bench press, throwing or sitting
- USE muscles of the back of
shoulder to rotate arm back.

Rotator Cuff
WHY: This exercise helps to reverse tight shoulder (internal
rotator ) muscles.
-who does a lot of bench press, throwing or sitting
- USE muscles of the front of
shoulder to rotate arm.

Overhead issues
WHY: This exercise helps to reverse tight back of
arm (tricep) muscles.
tricep muscles. Especially for anyone who:
-has a hard time going overhead
-who does a lot of pressing or throwing
- USE muscles of the biceps
to pull hand back.

Forward Head
WHY: This exercise helps to reverse tight back
of neck (tricep) muscles.
tricep muscles. Especially for anyone who:
-suffers from shoulder or neck pain
-has a hard time going overhead
-has a head that juts forward
-who does a lot of sitting or visually impaired
- USE muscles of front
neck to pull head back.

Rules
HOW OFTEN: Every day.
REPS & SETS: 8-12 for 1-3 sets of each. Hold each for 1-3 secs.
NOTES: These SHOULD NOT be easy. You need to use
muscle to get into proper position.
Remember, the muscles that you are asking
to do work are weak. This means you have to
be conscious with your efforts.
Become a Better Human

Ult Lib - Black Book Ed

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The

the incorrect length.

REASON: When we want to move our brain sends a signal to

the correct area of the body. This signal is picked

up by the muscles that are most active.

tightest. Muscles get tight when bones are in the

1. Too much time in the same posture.

2. Using the same movement pattern too often.

3. Compensation for old injury.

SAD TRUTH: As we age, those reasons accumulate more and

become a greater influence on how we feel and

GOOD NEWS: We can slow down (and reverse) this process by

getting stronger where we need and more flexible

in the places we need to.

BETTER NEWS: These areas of muscle imbalances are

somewhat predictable as we age. Take a look at

the image on the next page.

USE the 16 exercises in this guide to become more MOBILE in

the tight areas and STRONGER in the areas of weakness.

When doing these exercises, make sure to contract the

muscle opposite of that being stretched.

WHY: This exercise helps to reverse tight lower leg (calf)

Especially for anyone who:

-suffers from shin splints or achilles tightness

-heels raise when squatting

-wears high-heeled shoes (even running shoes)

-has an excessive pelvic tilt.

HOW: (CLICK IMAGE for video)

- USE muscles of the shin to

pull toes toward shoulders.

WHY: This exercise helps to reverse tight back of leg

WHO: This exercise is for anyone who has tight hamstring

muscles. Especially for anyone who:

-suffers from back or knee pain

-butt rolls under during squats (butt wink)

-wears high-heeled shoes (even running shoes)

-has an excessive pelvic tilt.

HOW: (CLICK IMAGE for video)

- USE muscles of the

thigh to straighten leg.

WHY: This exercise helps to reverse tight front of leg

WHO: This exercise is for anyone who has tight quadricep

muscles. Especially for anyone who:

-suffers from hip or knee pain

-has weak glutes; quad-dominant

-wears high-heeled shoes (even running shoes)

-has an excessive pelvic tilt.

HOW: (CLICK IMAGE for video)

- USE muscles of the

glutes to extend hip.

WHY: This exercise helps to reverse tight front of hip (hip

muscles. Especially for anyone who:

-suffers from back, hip or knee pain

-has weak glutes; quad-dominant

-sits for extended periods of times

-has an excessive pelvic tilt

HOW: (CLICK IMAGE for video)

- USE muscles of the

glutes to extend hip.

WHY: This exercise helps to reverse tight hip rotator (hip

external rotator) muscles.

muscles. Especially for anyone who:

-suffers from back, hip or knee pain