For Lee Haney's Training Program

6. Balanced Posture

7. Start by taking a postural picture

8. “ All striated muscles of the body respond to stress in different but predictable ways. Simply stated, certain muscles tighten while others weaken when exposed to the same stressors. Janda's formula for predicting tight and weak muscle groups helps explain why so many clients present with the same aberrant postures. Investigators now believe these muscle imbalance patterns develop from a bombardment of abnormal neurologic information to the spinal cord and brain, due to tension, trauma, poor posture, joint blockage, genetic influences, excessive physical demands or habitual movement patterns.” Visual Assessment Vladimer Janda, M.D.

9. Upper Crossed Syndrome Notice how the tight line (a) passes through the levator scapulae, upper trapezius and the pectorals, causing shoulder elevation and scapular protraction. Inhibition in the deep neck flexors and lower shoulder stabilizers (b) permits this asymmetry. Tight, Facilitated: Pectorals Upper Trapezius Levator Scapulae Sternocleidomastoid Anterior Scalenes Suboccipitals Subscapularis Latissimus Dorsi Weak, Inhibited: Longus Capitis & Colli Hyoids Serratus Anterior Rhomboids Lower & Middle Trapezius Posterior Rotator Cuff

10. Lower Crossed Syndrome The lower crossed syndrome. The tight line (a) travels through the iliopsoas and lumbar erectors, which pull and hold this aberrant swayback posture. Reciprocal inhibition weakens the abdominals and gluteals (b) allowing this dysfunctional pattern to develop. Tight, facillitated: Iliopsoas Rectus Femoris Hamstrings Lumbar Erectors Tensor Fascia Latae Thigh Adductors Piriformis Quadratus Lumborum Weak, inhibited: Rectus Abdominis Gluteals Vastus Medialis Vastus Lateralis Transversus Abdominis

12. Postural Correction Protocol Video Coming Soon

13. Postural Correction Exercises Video Coming Soon

18. Breathe to your center

19. Stand Tall (hang from ceiling)

20. Ground (feet root into ground)

21. Balance (sway) to center

38. The Glute Balance Test - Objective - The objective of the Balance Test is to monitor the development of the athlete's balancing and centering skills. - Equipment Needed – None. It is advisable to do this test barefoot. The appropriateness of proper fitting footwear can also be tested by comparing the athlete performing the test with and without footwear. - Conducting the Test – to score, circle to the level you complete. The balance test is a 3 minute test (1 ½ minutes each side) and is conducted as follows:

40. The Glute Balance Test Now slowly tilt your arms while turning your torso left and right like an airplane banking and rolling. Do a few repetitions each way for 30 seconds. Feel the strength and contraction of the butt muscle of the fixed right lower extremity as you roll. This also serves as an exercise to strengthen the gluteus muscles.

41. The Glute Balance Test Video Coming Soon

43. Two Step Centering Test The two step is an intermediate test and exercise that requires agility, balance and coordination. The Two Step is a martial art movement borrowed from the great Japanese martial art of Aikido. - Objective - The objective of the Two Step Test is to monitor the development of the athlete's agility and centering skills while in motion. - Equipment Needed – None. It is advisable to do this test barefoot. The appropriateness of proper fitting footwear can also be tested by comparing the athlete performing the test with and without footwear. - Conducting the Test – to score, circle to the level you complete. The Two Step test is a 3 minute test. It can be strenous to the knees so proceed with caution. Start slowly and increase the speed of execution with focus on the center.

45. Core Exercise Programs Videos Coming Soon