What are common anatomical compensations that can hinder functional training?

1 What are anatomical compensations?

Anatomical compensations are adaptations that your body makes to cope with stress, injury, or dysfunction. They are usually subconscious and occur over time as a result of repetitive movements, poor posture, or lack of mobility. For example, if you have tight hip flexors from sitting too much, you might compensate by tilting your pelvis forward and arching your lower back. This can lead to lower back pain, reduced hip extension, and impaired core stability.

3 How to identify anatomical compensations?

The first step to identify anatomical compensations is to assess your posture and alignment. You can do this by standing in front of a mirror or taking a photo of yourself from different angles. Look for any signs of asymmetry, imbalance, or deviation from the ideal neutral position. For example, do you have one shoulder higher than the other, a forward head posture, or a rounded upper back? These are common indicators of anatomical compensations. You can also assess your mobility and stability by performing some basic tests, such as the overhead squat test, the wall slide test, or the plank test. These tests will reveal any limitations or compensations in your joints and muscles that might affect your functional training.

4 How to correct anatomical compensations?

The second step to correct anatomical compensations is to address the underlying causes and correct the faulty movement patterns. This might involve a combination of stretching, strengthening, mobilizing, and stabilizing exercises. For example, if you have tight hip flexors and lower back pain, you might benefit from stretching your hip flexors, strengthening your glutes and core, mobilizing your hips and spine, and stabilizing your pelvis. You can also use tools such as foam rollers, massage balls, or bands to enhance your recovery and flexibility. The key is to be consistent and progressive with your corrective exercises and to monitor your progress.

5 How to optimize your functional training?

The final step to optimize your functional training is to apply the principles of specificity, variability, and intensity. This means that you should choose exercises that match your goals, challenge your body in different ways, and push yourself to the appropriate level. For example, if you want to improve your balance and coordination, you might include exercises that involve single-leg or unstable surfaces, such as lunges, step-ups, or bosu ball squats. You can also vary your tempo, load, range of motion, and rest periods to create different stimuli and adaptations. And you should always train with proper form, technique, and intensity to maximize your results and minimize your risk of injury.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?