Series: Overhead Squat Assessment Results Guide – Florida Bodywork

Your Overhead Squat Assessment, or OSA, is a simple and powerful way for us to see how your whole body works together when you squat with your arms overhead. It is designed as a movement screen that helps us understand how you move. It is not a workout and it is not a test of strength or toughness.

How your OSA was performed

You performed a series of comfortable bodyweight squats with your arms raised overhead. These squats were filmed from the front, from both sides, and from the back. These different views allow us to see how your feet, ankles, knees, hips, spine, shoulders, and arms behave as you move down and up.

If you ever want to review how to perform your OSA, including your stance, arm position, and camera angles, you can use the dedicated “How to Do Your OSA” page. In this Results Guide, we focus on what your results mean.

Assessment Instead of Exercise

Your OSA is an assessment instead of an exercise session. This means you are not trying to push to your deepest squat or to work to fatigue. You stop at your natural, comfortable depth, or at a seat height, or as soon as anything feels sharp, pinchy, or clearly uncomfortable. Your job is simply to move honestly and comfortably. Our job is to interpret what we see and to connect it to your goals and your overall plan.

We are not grading you on how low you go. We are noticing how your body chooses to move with the range you currently have.

What you will see on your OSA report

On your report you will see several sections that work together to give a clear picture of your movement.

• There is a Findings or Compensation Patterns section. This lists the visible patterns in your squat, such as feet that turn out, knees that move inward, heels that lift, a torso that leans more or less than expected, or arms that drift forward.
• There is a Possible Overactive Muscles section. This lists muscles that may be working harder than they need to, earlier than they need to, or in a way that takes over for other muscles.
• There is a Possible Underactive Muscles section. This lists muscles that may not be contributing as well as we would like during your squat. These muscles often benefit from more specific support and strengthening.
• There is a Possible Injuries section. This lists issues that could be more likely over time if certain movement patterns remain unchanged. It does not diagnose any condition on its own. It highlights areas where it can be helpful to pay more attention, especially together with your symptom history and medical care.

You are not expected to fully decode all of this on your own. That is the purpose of this Overhead Squat Assessment Results Guide.

How Florida Bodywork uses your OSA results

At Florida Bodywork, we combine your OSA results with other assessments and with your health history. Together these guide Orthopedic Bodywork sessions at Florida Bodywork, where we use hands on work to address soft tissue and joint restrictions that relate to your patterns.

Your results also guide Orthopedic Fitness and exercise programming at Florida Bodywork, where we design mobility, stability, and strength work that supports your movement and your goals.

Your OSA report can also help with conversations with other professionals you may already work with, such as your physical therapist, trainer, chiropractor, or other movement specialists.

Your OSA is one important piece of your bigger movement and wellness picture. It does not replace your primary care provider and it does not diagnose conditions by itself. It helps us see how you move so that your care can be precise, individualized, and effective.

Where to go next in this Results Guide

Once you have your report open, you can choose what is most important to you right now.

• You can read about Angles and Alignment. That post explains how we read elbow angles, torso lean, and joint positions.
• You can read about Findings and Compensation Patterns. That post explains what common report terms such as “knees move inward” or “inadequate forward lean” mean in your body.
• You can read about Overactive Muscles and Underactive Muscles. That content explains what those lists tell us about which muscles may be working too hard and which may benefit from more support.
• You can read about Possible Injuries, Risk, Symptoms, and Next Steps. That post explains how to interpret that section and when it is helpful to talk with your primary care provider or another qualified medical professional.

You can return to these sections at any time to prepare for your sessions, to review your report, or to plan the questions you want to bring to your care team.

When you look at your Overhead Squat Assessment report, you will see lines, angles, and labels placed at your joints and along your body. These measurements are not there to judge you. They are there to give us a clear, repeatable way to describe how your body is choosing to move today so that we can support you in moving the way you want and need to move.

In this post, you will learn what those angles and alignments mean in everyday language and how we use them as part of your overall care.

What angles and lines are showing you

Every time you perform an overhead squat, your body makes choices. How far your arms move, how much your torso leans, how your hips, knees, and ankles bend, and what your feet do on the floor are all part of that strategy.

The angles and lines on your report help us see things such as:

• How far your arms stay overhead or drift forward
• How much your torso leans forward or stays upright
• How your knees line up with your feet
• How your heels and arches behave as you move

Rather than relying on “it looks a little off,” these measurements give us a way to be specific and to track your progress over time.

Elbow angle and arm position

When you squat with your arms overhead, we are interested in whether your arms can stay in line with your ears and your trunk, and how your elbows behave as you move.

Some of the questions we are looking at include:

• Do your arms stay close to your ears as you move down and up?
• Do your elbows bend or your arms drift forward as you descend?
• Does one arm behave differently than the other?

When your arms fall forward or your elbows bend earlier than expected, it often tells us that certain muscles in your shoulders, chest, or upper back are working differently than we would like. It can also tell us that other muscles are not being invited into the movement as much as they could be.

You may see this show up in your report as a finding such as “arms fall forward” or “elbows flex.” In your Results Guide, you will be able to look up those specific findings to see what they commonly mean and how we often support them.

Torso angle and forward lean

Your torso angle describes how much your upper body leans forward as you squat. A comfortable amount of forward lean is normal and even helpful for most people. What matters is how it relates to the rest of your body and your goals.

There are a few common patterns we may see:

• Excessive forward lean, where your torso comes very far forward as you descend
• Inadequate forward lean, where your torso stays very upright and stiff

Excessive forward lean often shows up when muscles such as your calves and hip flexors (the front of your hips and lower legs) are very active and muscles such as your glutes and core are not contributing as much. Inadequate forward lean can sometimes suggest that your ankles, hips, or spine are not sharing motion as well as they could.

You might see “excessive forward lean” or “inadequate forward lean” listed in your Findings section. Each of those will have its own post in this Results Guide so that you can explore what they tend to tell us about your movement and how we may address them together.

Hip, knee, and ankle alignment

When we look at your hips, knees, and ankles, we are looking at how each joint lines up with the one above and below as your body moves. From the front and back views we are paying attention to:

• Whether your knees stay roughly over the middle of your feet
• Whether your knees drift inward or outward
• Whether your feet stay pointed where you started or turn out more
• Whether your heels stay down or lift from the floor

For example, if your knees move inward as you squat, your report might list “knees move inward” as a finding. If your feet turn out more as you descend, you may see “feet turn out.” If your heels lift, you may see “heel raise.”

Each of these alignment patterns is your body’s current solution for getting you into and out of the squat. At Florida Bodywork, we see them as useful information rather than something to be ashamed of. We then match these patterns with what you feel in your body and what your goals are, and we decide together what to focus on.

Feet and ground contact

Your feet are your foundation during your OSA. The way they contact the ground gives us important information about how your ankles, knees, and hips are working together.

Some of the things we look for include:

• Does your weight stay balanced across the heel, the ball of the foot, and the base of the big toe and little toe?
• Do your arches stay supported or do they collapse or roll inward?
• Do your heels stay down or do they rise as you go deeper into the squat?

Changes in your foot and heel position can relate to mobility at your ankles, strength and control in the muscles that support your arches, and how your hips and knees are participating in the movement.

This is why you may see findings such as “feet flatten,” “feet turn out,” or “heel raises” in your report. Each of these has a deeper explanation in the Findings and Muscles sections of this guide.

How we use your angles and alignment to guide your care

The angles and alignments on your report are never the whole story. They are one helpful part of a complete picture that also includes your history, your current symptoms, your training background, and your goals.

At Florida Bodywork, we use this information to:

• See which areas are already doing a lot of work and which areas may be asking for more support
• Decide where hands-on work is most likely to create meaningful change in how you feel and move
• Choose mobility, stability, and strength exercises that match your unique patterns instead of guessing

We also use your initial angles and alignment as a baseline. As we work together, it can be very encouraging to see how these measurements change over time in response to your bodywork and your movement practice.

What to do next with your report

Now that you have a better sense of what angles and alignment represent, you can:

• Look at your report and notice which findings are listed under your angles and alignment
• Visit the Findings and Compensation Patterns post and locate the terms that match your report
• Explore the Overactive Muscles and Underactive Muscles posts to see how those angles relate to specific muscle groups

You do not need to interpret every line and number by yourself. You can bring your questions into your sessions, and we will walk through them with you. This guide is here to make the process feel clear, collaborative, and supportive as you learn more about your own movement.

When you receive your Overhead Squat Assessment results, you are looking at a snapshot of how your body is currently choosing to move. These findings are not right or wrong, and they are not a diagnosis. They are simply useful information that helps us understand your movement patterns so we can support you more effectively.

In this guide, you will learn how to read your findings, what they may suggest, and how we use them to guide your Orthopedic Bodywork and Orthopedic Fitness programming here at Florida Bodywork.

What “Findings” Actually Mean

Your findings are the visible movement patterns we observe during your overhead squat. These are the compensations or tendencies your body uses to complete the movement.

Think of them as clues rather than problems.

Each finding reflects how different joints, muscles, and control systems are working together right now. Your body is always doing its best to create stability and complete the task in front of it.

We use these findings to:

• Understand your current movement strategy
• Identify where your body may benefit from support or rebalancing
• Build a personalized plan that improves efficiency, comfort, and performance

How to Read Your Report

In your report, you will typically see specific findings listed by body region, such as feet and ankles, knees, hips, or shoulders.

Each finding includes:

• A name describing the movement pattern
• A visual or written description
• Associated muscle tendencies
• A “Possible Injuries” section for awareness and discussion

As you go through your report, remember that no single finding defines you. We always look at the full picture.

What Your Findings May Suggest

Each finding gives us insight into how different muscle groups are behaving.

You will often see references to:

• Overactive muscles, meaning muscles that may be working more than necessary or holding tension
• Underactive muscles, meaning muscles that may not be contributing as effectively as they could

For example, you might see a muscle listed like the hip flexor complex (front of your hips) or the gluteus medius (side of your hip). We always pair clinical language with everyday descriptions so you can clearly understand what is being referenced in your body.

These are not fixed labels. They are patterns that help guide how we support your body moving forward.

Why These Findings Matter

Your movement patterns influence how force travels through your body every day. This includes walking, exercising, working, and even how you sit and stand.

When we understand your patterns, we can:

• Improve efficiency and coordination
• Reduce unnecessary strain on joints and tissues
• Support better performance and recovery
• Help you feel more confident and connected in your movement

This is not about “fixing” you. It is about giving your body more options.

Using This Series to Explore Your Findings

Now that you understand what your findings represent, the next step is to explore each one in more detail.

Within this series, you will find individual posts in the Finding Library that match the specific patterns listed in your report. Each of those posts will help you understand:

• What that finding looks like in movement
• What it may suggest about muscle activity
• Why it can matter in daily life and training
• General, safe directions that many people find helpful

This allows you to take your results and turn them into a clear, practical plan for progress.

A Note on the “Possible Injuries” Section

Each finding may include a “Possible Injuries” section. This is not a diagnosis.

It is simply a list of conditions that are sometimes associated with similar movement patterns. Its purpose is to support awareness and encourage informed conversations.

If you are experiencing pain, discomfort, or specific symptoms, it is important to speak with a primary care provider or another qualified medical professional.

You are always welcome to bring your report with you.

How to Talk With Your Provider

If you choose to discuss your results with a provider, here are a few simple ways to communicate clearly:

• “I recently had an Overhead Squat Assessment, and these were the movement patterns observed.”
• “I am noticing this pattern and also feeling symptoms in this area.”
• “Can you help me understand if this is relevant to what I am experiencing?”

This keeps the conversation collaborative and focused on your goals.

How We Use Your Findings at Florida Bodywork

Your findings help us create a personalized plan that fits your body and your lifestyle.

We use this information to:

• Guide Orthopedic Bodywork sessions that address tissue quality and movement restrictions
• Build Orthopedic Fitness programs that improve strength, control, and coordination
• Support collaboration with other professionals when appropriate

Everything we do is designed to meet your body where it is and help you move forward safely and effectively.

Listening to Your Body

As you begin working with your results, your body’s feedback is essential.

You never need to push through pain. Discomfort is a signal, not something to override. When you move with awareness and respect your limits, you create the best environment for progress.

What to Do Next

Now that you understand how to read your findings, you can continue through the series to go deeper.

Next, explore:

• Angles and Alignment
• Overactive Muscles
• Underactive Muscles
• Possible Injuries
• Your specific Finding Library posts for each result in your report

As you continue, remember that your assessment is a starting point. It gives us a clear, supportive direction so we can help you move better, feel better, and perform at your best.

When you review your Overhead Squat Assessment (OSA) results, the “overactive muscles” section gives you meaningful insight into how your body is organizing movement right now. This is not about something being wrong. It is about understanding patterns your body has learned and how we can work with them to support more efficient, comfortable movement.

The OSA is a movement screen, not a workout and not a diagnosis. It simply reflects how your body is choosing to move in this moment. From there, we use your results to guide Orthopedic Bodywork and Orthopedic Fitness programming at Florida Bodywork, and to collaborate with other professionals when needed.

What “Overactive Muscles” Means

In clinical terms, overactive muscles are tissues showing increased tone or neural drive. In everyday language, these are muscles that are working a little too hard or not letting go when they should.

This does not mean the muscle is “bad” or needs to be shut off. It means it may be doing more than its fair share of the work, often because another area is not contributing as much as it could.

In your report, overactive muscles are typically listed alongside specific movement findings. For example, if your knees move inward during the squat, certain muscles may be identified as overactive contributors to that pattern.

How This Shows Up in Movement

You will not see “overactivity” directly in the video, but you will see the movement pattern it creates.

Common examples include:

• Knees moving inward, which may reflect increased activity in the adductor complex (inner thigh muscles) and tensor fasciae latae or TFL (outer hip stabilizer)
• Heels lifting, which may relate to the soleus (deep calf muscle) or gastrocnemius (main calf muscle) holding tension
• Arms falling forward, which may involve the latissimus dorsi or lats (mid to lower back muscles) limiting overhead motion

Your body is not making a mistake here. It is choosing a strategy that feels stable and familiar based on your history, training, posture, and daily habits.

The Relationship Between Overactive and Underactive Muscles

Overactive muscles rarely act alone. They are usually part of a pattern that includes underactive muscles.

In clinical terms, this is a neuromuscular imbalance. In everyday language, one group is working overtime while another group is not contributing as much as it could.

For example:

• Tight hip flexors (front of your hips) may pair with underactive gluteus maximus (main glute muscle)
• Overactive calves (back of your lower leg) may pair with underactive anterior tibialis (front of your shin)
• Overactive lats (mid-back) may pair with underactive lower trapezius (lower shoulder blade stabilizers)

This is helpful information. It gives us a clear starting point for restoring balance, improving coordination, and supporting more efficient movement.

Why This Matters in Daily Life

These patterns do not just show up in a squat. They often carry into walking, running, lifting, reaching, and even how you sit or stand throughout the day.

When certain muscles consistently take on more load:

• Joints may experience uneven stress over time
• Movement can feel less smooth or more effortful
• Other muscles may not develop their full strength or timing

Again, this is not a problem to fear. It is a pattern to understand. With the right approach, your body is very adaptable and responsive.

Supportive Directions That Often Help

We keep this process simple, supportive, and respectful of your body’s signals. Many people benefit from a combination of the following approaches:

• Gentle mobility work for areas that tend to hold tension, such as the hip flexors (front of hips), calves (lower legs), or lats (mid-back), helping the body access more available range of motion
• Targeted activation for underactive muscles like the glutes (hips) or deep core stabilizers, encouraging better balance in how movement is shared
• Slower, controlled movement practice, which helps your nervous system coordinate timing and sequencing more efficiently

We do not force change. We guide it. And we always respect pain signals. If something feels sharp, pinching, or unstable, that is your body asking for a different approach.

How We Use This Information at Florida Bodywork

Your overactive muscle findings are one piece of a larger picture. We combine this with your alignment, movement patterns, and your personal goals.

From there, we may:

• Apply Orthopedic Bodywork techniques to help reduce excess tension and improve tissue quality
• Design Orthopedic Fitness strategies that build strength and coordination where your body is ready for it
• Adjust your programming to support performance, recovery, and long-term joint health

When appropriate, we also collaborate with other professionals so your care stays connected and well-rounded.

Talking With Your Provider

If you are working with a primary care provider, physical therapist, or another qualified professional, your OSA report can be a helpful conversation tool.

You might say:

• “This assessment showed some overactivity in my hip flexors, which are the front of my hips. Could this relate to what I’m feeling?”
• “My report noted calf overactivity and limited ankle movement. Can we look at how that might be affecting my walking or training?”
• “I’d like to improve how my body is distributing effort. What do you recommend based on these findings?”

This keeps the conversation focused, collaborative, and grounded in observable movement patterns.

A Note on Possible Injuries

You may see a “Possible Injuries” section connected to your findings. This is not a diagnosis.

It simply highlights patterns that are sometimes associated with certain conditions. If you are experiencing pain, discomfort, or changes in function, it is important to discuss your results with a primary care provider or other qualified medical professional.

Bring your report with you. It can provide helpful context and support a more informed evaluation.

What To Do Next

Your overactive muscle findings are one layer of your assessment. To get the full picture, we recommend exploring the other parts of your results:

• Angles and Alignment to understand your joint positioning
• Findings to see the movement patterns observed
• Underactive Muscles to identify where more support may be helpful
• Possible Injuries for informed conversations with your provider
• Your specific Finding Library posts for deeper insight into each pattern

As you move forward, stay curious and patient with your body. These patterns are adaptable, and with the right guidance, you can build more balanced, efficient movement that supports both performance and long-term health.

What “Underactive Muscles” Means in Your Results

When you review your Overhead Squat Assessment (OSA) results, you may see a section labeled “Underactive Muscles.” This does not mean your muscles are weak, damaged, or failing. It reflects how your body is currently organizing movement and where certain muscles are contributing less during the pattern.

The OSA is a movement screen, not a workout and not a diagnosis. It gives us a snapshot of your movement strategy right now. Underactive muscles are simply muscles that are not participating as much as expected during the squat.

This is useful information. It shows us where your body may benefit from more support, coordination, and engagement so you can move with greater ease and efficiency.

How Underactive Muscles Show Up

In your report, underactive muscles are typically listed alongside specific findings such as knees moving inward, arms falling forward, or heels lifting. These are patterns, not problems.

In your movement, underactivity may look like:

• Certain joints doing more of the work to keep the movement going
• A sense of instability or reduced control in parts of the squat
• Muscles that feel harder to connect to during exercise
• Compensation patterns where other areas take over

For example, if your gluteus medius (side hip stabilizer) is underactive, your knees may drift inward slightly. Your body is still completing the movement, just using a different strategy.

What This Often Suggests in the Body

Movement is a coordinated system. When some muscles contribute less, others often increase their activity to maintain balance.

Underactive muscles commonly pair with overactive muscles. For example:

• Gluteus maximus (primary hip extensor, the muscle that helps you stand up) may be underactive, paired with overactive hip flexors (front of your hips)
• Gluteus medius (outer hip stabilizer) may be underactive, paired with overactive adductors (inner thighs)
• Lower trapezius (lower shoulder blade stabilizer) may be underactive, paired with overactive upper trapezius (top of shoulders) and levator scapulae (neck muscles)
• Anterior tibialis (front of the shin) may be underactive, paired with overactive gastrocnemius and soleus (calf muscles)

This is not a flaw. It is your nervous system choosing a movement strategy based on your history, habits, and current demands.

Why This Matters in Daily Life

Your squat pattern reflects how you sit, stand, walk, lift, and train. When certain muscles are less active, your body redistributes load to keep you moving.

Over time, this can influence:

• Joint alignment and overall comfort
• Movement efficiency and energy use
• Strength and power output
• How and where fatigue shows up
• Areas that feel tight or overworked

For example, if your glutes (hips) are less involved, your knees or lower back may take on more work. This is your body adapting, and it works, but it may not always be the most efficient long-term strategy.

The goal is not perfect movement. The goal is giving your body more options so it can share the workload more effectively.

Supportive Directions That Often Help

We use your OSA results to guide Orthopedic Bodywork and Orthopedic Fitness at Florida Bodywork. The goal is to support your system, not force it.

Many people benefit from:

• Gentle activation work for underactive muscles to improve awareness and engagement
• Mobility work for overactive tissues to reduce excess tension and allow better balance
• Slow, controlled movement patterns to help the nervous system reorganize coordination

These are not rigid prescriptions. They are starting points that we tailor to your body, your goals, and your current capacity.

As you work with these ideas, listen to your body. You should feel supported and engaged, not strained. Avoid pushing through pain. Discomfort is information, and we use that information to adjust intelligently.

How We Use This Information Together

Your results give us direction.

At Florida Bodywork, we use underactive muscle findings to:

• Guide Orthopedic Bodywork to improve tissue quality and joint mechanics
• Build Orthopedic Fitness programs that develop strength, stability, and coordination
• Support your performance in daily life, training, or sport
• Collaborate with other professionals when appropriate

This allows us to work with your body, not against it, and to create changes that are sustainable.

Talking With Your Healthcare Provider

Your OSA report can be a helpful tool when speaking with a primary care provider or other qualified professional.

You might say:

• “I had a movement assessment that showed some underactive muscles in my hips and shoulders. Can we look at how that connects to what I’m feeling?”
• “My report suggests my glutes may not be contributing as much. How does that relate to my knee or back symptoms?”
• “I’d like to improve my movement quality. Can we use this as part of a broader plan?”

This helps keep the conversation focused on function and collaboration.

A Note on Possible Injuries

Your report may include a “Possible Injuries” section. This is not a diagnosis.

It highlights patterns that are sometimes associated with certain conditions. If you are experiencing pain, discomfort, or limitations, it is important to discuss this with a qualified medical professional.

Bringing your report with you can provide helpful context and support a more informed conversation.

What To Do Next

Underactive muscles are one part of your overall movement picture. To continue building your understanding, explore the other posts in this series:

• Angles and Alignment
• Findings
• Overactive Muscles
• Possible Injuries
• Your specific Finding Library post

These pieces come together to give you a clear, actionable view of how your body moves and how we can support it moving forward.

What This Section Really Means

When you review your Overhead Squat Assessment (OSA), the “Possible Injuries” section is designed to give context, not conclusions. It reflects patterns we often see associated with certain movement strategies, not a diagnosis or a prediction of what will happen to you.

Your OSA is a movement screen, not a workout and not a medical diagnosis. It simply captures how your body is choosing to move right now. That information is powerful because it helps us guide your next steps with intention, whether that is Orthopedic Bodywork, Orthopedic Fitness, or collaboration with your healthcare team.

Think of this section as a conversation starter. It highlights areas that may benefit from awareness, support, and in some cases, further discussion with a qualified provider if you are experiencing symptoms.

How “Possible Injuries” Show Up in Your Report

In your report, this section typically appears after your movement findings. You may see references to regions of the body such as the knees, hips, shoulders, or low back, along with common conditions that are sometimes associated with the patterns identified in your squat.

For example, if your report notes something like “increased stress on the patellofemoral joint (front of the knee),” that reflects how your movement pattern may be distributing load, not that you have a knee injury.

In your movement, these patterns may show up as:

• Knees moving inward or outward
• Heels lifting or weight shifting forward
• Excessive forward lean of the torso
• Arms falling forward instead of staying overhead

Each of these observations gives us insight into how your body organizes movement under load and where it may appreciate more support.

What These Patterns Often Suggest

Every movement pattern is a coordination strategy. When we see a pattern, we can often connect it to tendencies in muscle activity.

For example:

• Overactive muscles are those that tend to work more or stay more engaged than needed.
• Underactive muscles are those that may not be contributing as effectively or consistently.

Here are a few common relationships we may see:

• Knees move inward
  This often suggests overactivity in the adductor complex (inner thighs) and tensor fasciae latae or TFL (outer front hip), along with underactivity in the gluteus medius and gluteus maximus (side and back of your hips).
• Excessive forward lean
  This can reflect overactivity in the hip flexors (front of your hips) and calf complex (back of your lower leg), with underactivity in the gluteus maximus (back of your hips) and spinal extensors (muscles that help you stay upright).
• Arms fall forward
  This often points to overactivity in the latissimus dorsi (mid to lower back) and pectoralis major/minor (chest), with underactivity in the mid and lower trapezius (upper back stabilizers) and rotator cuff (shoulder stabilizers).

These are not rigid rules. They are patterns we frequently observe, and they help us build a thoughtful, individualized plan that supports how your body wants to move more efficiently.

Why This May Matter in Daily Life

Your squat pattern reflects how you absorb force, produce force, and stabilize through your entire body. These same strategies show up when you walk, run, lift, reach, and even when you sit and stand throughout the day.

When a certain area consistently takes on more load, your body often adapts by becoming stronger, tighter, or more protective in that region. At the same time, other areas may become less engaged or less responsive.

Over time, this can influence:

• How comfortable you feel during workouts or long workdays
• How efficiently you move during sports or daily tasks
• How your body responds to increased training or stress

The goal is not to label anything as wrong. It is to recognize patterns and give your body more options so movement can feel smoother, stronger, and more supported.

Supportive Directions That Often Help

Based on your findings, we use your OSA to guide your Orthopedic Bodywork sessions and your exercise programming. While your plan will always be personalized, many people benefit from a few general directions:

• Gentle mobility work for areas that tend to be overactive
  This may include focused stretching, soft tissue work, or breath-driven mobility to help muscles like the hip flexors (front of hips), calves, or chest relax and move more freely.
• Activation and control work for underactive muscles
  This often includes low-load, intentional exercises that help muscles like the glutes (hips) or scapular stabilizers (upper back) re-engage and coordinate effectively.
• Movement retraining with awareness
  Practicing squatting, hinging, and reaching with guided cues can help your nervous system adopt more efficient patterns over time, especially when paired with feedback and consistency.

As you explore these directions, stay connected to your body’s signals. You never need to push through pain to make progress. Progress often comes from consistency, clarity, and respecting what your body is communicating.

A Note on “Possible Injuries”

This section is not a diagnosis. It is a clinical observation based on movement patterns that are sometimes associated with certain conditions.

If you are currently experiencing pain, discomfort, or changes in function, this is a great opportunity to bring your report to a primary care provider or another qualified medical professional such as a physical therapist, orthopedic specialist, or sports medicine provider.

You might say something like:

• “I completed an Overhead Squat Assessment and these were my movement findings. Can we review how they relate to what I am feeling?”
• “This report mentions potential stress in this area. Based on my symptoms, does this align with anything you are seeing?”
• “What additional testing or evaluation would help clarify what is going on?”

This approach allows your provider to integrate your movement data with their clinical evaluation, creating a more complete picture of your health.

How We Use This Information at Florida Bodywork

At Florida Bodywork, your “Possible Injuries” section helps us make thoughtful, strategic decisions about your care.

We use your results to:

• Guide Orthopedic Bodywork sessions that focus on improving tissue quality, joint mobility, and nervous system regulation
• Design Orthopedic Fitness programs that support strength, coordination, and resilience in the right areas
• Collaborate with other professionals when your situation calls for a team-based approach

Everything we do is centered around helping your body move more efficiently and feel more supported, without forcing or overriding your natural patterns.

What To Do Next

Your “Possible Injuries” section makes the most sense when you view it alongside the rest of your report.

From here, you can deepen your understanding by exploring:

• Angles and Alignment to see how your body is positioned during movement
• Findings to understand what was specifically observed in your squat
• Overactive Muscles to learn which areas may be doing more work than needed
• Underactive Muscles to identify where support can be improved

If your report highlights a specific pattern, you can also visit the related Finding Library post for a more focused breakdown and supportive strategies.

As you move forward, remember that your assessment is simply a snapshot. With the right support and a clear plan, your body has an incredible ability to adapt, organize, and perform at a higher level.

Understanding Your Results in Context

When you receive your Overhead Squat Assessment results, you are looking at a snapshot of how your body is choosing to move right now. This is not a test you pass or fail. It is a movement screen that gives us meaningful clues about coordination, stability, and mobility across your whole system.

Each pattern we observe helps us understand how your joints, muscles, and nervous system are working together. From there, we can make thoughtful decisions that support better movement, improved performance, and more comfortable daily activity.

At Florida Bodywork, we use these insights to guide Orthopedic Bodywork and Orthopedic Fitness programming, and to collaborate with other professionals when needed.

What “Risk” Really Means Here

The word “risk” can sound heavy, but in this context it simply means awareness and opportunity.

Your OSA patterns can highlight areas where your body may be working harder than necessary or relying on certain structures more than others. Over time, those patterns can influence how you feel during workouts, at work, or even during rest.

This is not about predicting injury. It is about understanding tendencies so we can support your body more intelligently.

Common OSA Patterns and What They Suggest

Below are some of the most common patterns you may see in your report. You might notice one, several, or a combination. That is completely normal.

Feet Turn Out

You may see this noted if your feet rotate outward during the squat.

This pattern often suggests increased activity in the lateral gastrocnemius (outer calf) and soleus (deep calf), along with the biceps femoris short head (outer hamstring). At the same time, muscles like the medial gastrocnemius (inner calf) and gluteus medius (side hip stabilizer) may not be contributing as efficiently.

In daily life, this can show up as changes in walking mechanics, balance, or how force moves through your lower body during exercise.

Many people benefit from:

• Gentle mobility work for the calves and outer lower leg
• Activation work for the inner calf and hip stabilizers
• Slowing down lower body movements to build awareness and control

Knees Move Inward

This appears when the knees track toward each other during the squat.

This pattern often reflects increased activity in the adductor complex (inner thighs) and tensor fasciae latae or TFL (front outer hip), with less contribution from the gluteus medius and gluteus maximus (primary hip stabilizers and extensors).

In everyday movement, this can influence how you load your hips, knees, and even your feet during walking, running, or lifting.

Many people benefit from:

• Light activation of the glutes, especially the side hip
• Practicing controlled squat patterns with attention to knee tracking
• Mobility work for the inner thighs and front of the hips

Excessive Forward Lean

This is noted when your torso leans forward more than expected during the squat.

This pattern often suggests increased activity in the soleus (deep calf), hip flexor complex (front of your hips), and abdominal complex (core), alongside reduced contribution from the gluteus maximus and erector spinae (back extensors).

In real life, this can affect how you hinge, lift objects, or maintain posture throughout the day.

Many people benefit from:

• Gentle mobility work for the ankles and front of the hips
• Glute activation and posterior chain engagement
• Practicing upright squat variations within a comfortable range

Arms Fall Forward

You may see this if your arms move forward instead of staying aligned overhead.

This pattern often reflects increased activity in the latissimus dorsi (mid-back), pectoralis major and minor (chest), and teres major (shoulder), with less contribution from the mid and lower trapezius (upper back stabilizers) and rotator cuff.

This can influence overhead movement, posture, and even breathing patterns.

Many people benefit from:

• Mobility work for the chest and upper back
• Light activation of the upper back and shoulder stabilizers
• Practicing controlled overhead positioning without strain

Heels Rise

This is observed when your heels lift off the ground during the squat.

This pattern often suggests increased activity in the soleus (deep calf) and limited contribution from the anterior tibialis (front of the shin), along with possible restrictions in ankle mobility.

In daily movement, this can affect balance, walking efficiency, and how you load your lower body.

Many people benefit from:

• Gentle ankle mobility work
• Activation of the front of the lower leg
• Slowing down squat patterns to stay grounded and controlled

How This Connects to Symptoms

Your OSA results do not diagnose pain or injury. However, they can help explain why certain areas may feel more sensitive, fatigued, or overworked.

For example, if your knees move inward and you also notice knee discomfort during activity, this gives us a valuable direction to explore. It helps us ask better questions and create more supportive strategies.

If you are experiencing symptoms such as pain, instability, or limited range of motion, it is important to listen to those signals and avoid pushing through discomfort.

A Note on Possible Injuries

Your report may include a “Possible Injuries” section. This is not a diagnosis.

It is simply a way to connect movement patterns with conditions that are sometimes associated with those patterns. If anything in that section stands out to you, or if you are experiencing symptoms, this is a great opportunity to involve your primary care provider or another qualified medical professional.

We are always happy to collaborate and share your assessment findings to support that conversation.

How to Talk With Your Provider

Bringing your OSA results into a medical or rehab conversation can be incredibly helpful.

You might say:

• “This movement screen showed that my knees tend to move inward during squats. Could that relate to what I’m feeling?”
• “My report mentioned limited ankle mobility and heel rise. Is that something we should look at more closely?”
• “I’d like to improve how my body is moving. How do these patterns fit with your findings?”

This kind of language keeps the conversation collaborative and focused on movement quality, not just symptoms.

How We Use This Information

At Florida Bodywork, we take your OSA results and build a plan that supports your goals and your body.

This may include:

• Orthopedic Bodywork to address tissue tone, mobility, and nervous system input
• Orthopedic Fitness to improve strength, coordination, and control
• Collaboration with other providers when your situation calls for a team approach

Everything we do is guided by what your body is showing us, and always within a comfortable, respectful range. We do not push through pain. We work with your system, not against it.

Your Next Steps

Your assessment is the starting point, not the finish line.

To go deeper, explore the other posts in this series:

• Angles and Alignment to understand how we measure your movement
• Findings to break down each pattern in detail
• Overactive Muscles and Underactive Muscles to see how your system is balancing itself
• Possible Injuries to understand clinical connections in a responsible way
• Your specific Finding Library posts for targeted insight into your results

From there, we can begin shaping a plan that supports how you want to move, feel, and perform.

You are not stuck with any pattern you see. You are simply becoming more aware, and that awareness is where real change begins.

What the Findings Column Is

Your Findings column is a simple, clear list of the movement patterns observed during your Overhead Squat Assessment.

Each item in this column names something your body is doing during the squat. That’s it. It is not a diagnosis, not a workout, and not a judgment. It is neutral information about how your body is currently choosing to move.

This is your starting point.

How to Use It

Think of each finding as a keyword.

Each one connects directly to a detailed post in this series that explains:

• What that specific pattern looks like
• What it often suggests about muscle coordination
• Why it may matter in daily movement
• General, supportive directions that can help

Your next step is simple. Take each finding listed in your report and look for the post in this series with the same name.

For example, if your report lists “Knees Move Inward,” you would go to the post titled “Knees Move Inward” in the Findings Library.

Keep It Simple and Focused

You do not need to tackle everything at once.

Start with one or two findings that stand out to you or that connect to how you feel in your body. As you learn more, you can continue exploring the rest of your list.

This approach keeps your progress clear, manageable, and effective.

How We Use Your Findings

At Florida Bodywork, we use your Findings column to guide everything we do with you.

We use it to:

• Shape your Orthopedic Bodywork sessions
• Build your Orthopedic Fitness and exercise programming
• Support communication with other professionals when needed

Instead of guessing, we work from real information about your movement.

A Quick Note on Safety and Support

As you begin applying what you learn, stay aware of your body’s signals.

Move within a comfortable range, and avoid pushing through pain. If something does not feel right, that is useful feedback and we adjust from there.

If you are experiencing pain or have medical concerns, this is a great time to connect with a qualified provider. You can bring your report and say, “These are the movement patterns that showed up in my assessment. Can we review how they relate to what I’m feeling?”

What To Do Next

Go back to your report and look at your Findings column.

Then, one by one, find the matching posts in this series and start learning about your specific patterns.

From there, you can continue exploring:

• Angles and Alignment
• Overactive Muscles
• Underactive Muscles
• Possible Injuries

This is how we turn your assessment into a clear, personalized path forward.