Co-Contraction is Key to Boosting Results


Co-contraction exercises have been the key to my success with patients, athletes, and performers.” -James Ko, PT/National Instructor

Co-contraction only occurs when there is longitudinal force to a joint with impact (ie. punch, kick, jump, etc.).

Much of the traditional “therapeutic exercises” are uni-planed and works only one or two muscle groups. This fosters strengthening but it doesn’t tap into the full functional synergistic actions of the joint, and it doesn’t tap into the nervous system very well.

For Example


When you have a patient punch into a pad, during the initial phase, it fires a multitude of muscles (lats, serratus anterior, anterior delt, subscapularis, and traps) but at impact it dramatically recruits the antagonists (rhomboids, triceps, deep rotator cuff muscles, and peri-scapular muscles).

If your exercises don’t involve co-contraction, outcomes suffer.

To maximize balancing of muscles around a joint, or body part, it’s important to elicit co-contractions. And many ailments require balance and smooth joint movement for fast gains. This is the case for example with…

  • Core strengthening
  • Shoulder impingement
  • Bursitis
  • IT Band Syndrome
  • Lower back pain
  • Knee flexibility
  • and more.


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About the author 

James Ko

Physical Therapist, Black Belt, & Fitness Expert. Worked with some of the world's most celebrated professional athletes, olympic stars, MMA fighters, and X-Games competitors.

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