Corrective exercise – Pronation Distortion Syndrome

Circuit x 1

Pes Planus Syndrome: Pronation and knee valgus
Short Muscles: Claves, Peroneal, adductors, Iliotibial head, hip flexors and bicep femoris
Lengthened muscles: Hip external rotators, glutes, Anterior and posterior tibialis, vastus tibialis

Rub and Scrub Pelvis

time 30-60s

Set	Time
1	30-60s h:m:s

LLT
Band Calf Activation

reps 10 Per side

Set	Reps
1	10 Per side

ULT
inversion/Eversion Foot Activation

reps 10 per side

Set	Reps
1	10 per side

ULT
Frog Pose

reps 10

Set	Reps
1	10

UMT
Alternating Pigeon

reps 10 ps

Set	Reps
1	10 ps

ULT
Half Kneeling Dorsi Flexion

reps 10 ps

Set	Reps
1	10 ps

LAR ULT
Step Forward Flex then Step Back Extend

reps 10 ps

Set	Reps
1	10 ps

Rub and Scrub Pelvis time 30-60s

LLT Band Calf Activation reps 10 Per side

ULT inversion/Eversion Foot Activation reps 10 per side

ULT Frog Pose reps 10

UMT Alternating Pigeon reps 10 ps

ULT Half Kneeling Dorsi Flexion reps 10 ps