Final answer:
The Gary Gray approach can be used to modify exercises to increase glutes and rotational control of the hip, address pelvic drop, reduce hyper-pronation, and correct excessive hip/trunk flexion. This approach focuses on strengthening specific muscles and improving alignment and control.
Step-by-step explanation:
The Gary Gray approach can be used to modify the following:
- Increase glutes more and rotational control of the hip during exercise: To achieve this, exercises that target the gluteal muscles can be incorporated into the workout routine. Exercises such as squats, lunges, and hip thrusts can help strengthen and increase the size of the glutes. Additionally, exercises that involve rotational movements of the hip, such as hip rotations or cable rotations, can improve rotational control of the hip.
- Pelvic drop: The Gary Gray approach emphasizes on proper alignment and control of the pelvis during movement. To address pelvic drop, exercises that focus on strengthening the muscles that support the pelvis, such as the gluteus medius and hip abductors, can be incorporated. Side-lying leg lifts or clamshell exercises are examples of exercises that can help improve pelvic control.
- Hyper-pronation: Hyper-pronation refers to an excessive inward rolling of the foot. The Gary Gray approach would focus on addressing any imbalances or weaknesses in the lower extremities that may contribute to hyper-pronation. Exercises that strengthen the muscles of the feet, ankles, and lower legs, such as calf raises or toe curls, can help improve stability and control.
- Excessive hip/trunk flexion: Addressing excessive hip/trunk flexion would involve exercises that improve core strength and stability. The Gary Gray approach emphasizes on exercises that promote proper alignment and control of the trunk and pelvis. Examples of exercises that can help address excessive hip/trunk flexion include planks, bird dogs, and bridges.