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Bad posture is easy to obtain and leads to muscle imbalances, reduced flexibility, and leaves us more susceptible to injury.
When we continually use the same muscles, we tend to neglect the others. Similarly, if we spend the day driving, watching television, or sitting at a desk lead to tightening of our postural muscles, poor posture, rounded shoulders, and a pelvic tilt.
A strong back leads to years of health and mobility. Good posture decreases the normal wearing of joint surfaces, preventing arthritis. With improper alignment, our balance is thrown off and certain areas, such as joints and bones, are required to support more weight and work harder. Eventually, strains and injury may result.
Proper posture lessens the stress on the ligaments and holds the spinal joints together. It prevents the spine from becoming fixed in abnormal positions and uses your back muscles efficiently.
Poor posture can round the shoulders, involving the posterior deltoids. Because most occupations and daily activities require the use of the breast muscle as opposed to the back muscles, our shoulders roll forward causing neck and back pain.
Gravity constantly pulls the shoulders out of normal position and alignment. Tightening of the latissimus dorsi causes a rounding of the upper back known as hunchback or Kyphosis. This can affect your lungs, nerves, and other tissues and organs, causing pain and other problems.
Numbness and/or pain in the legs, neck and back can all result from poor posture and muscle imbalances.
Muscles Involved in Imbalances
Weak Upper and Middle Back- Weak trapezius muscles and the rhomboids due to lack of exercise or too many chest exercises. Each muscle has an opposing muscle or muscle. If you do too many chest strengthening exercises, you will cause muscle imbalances. Our pectoral major is our trapezius and rhomboids antagonist.
Tight Hip Flexors- The pelvis rotates anteriorly and is due to sitting for extensive periods. Tight hip flexors do a lot of abdominal work, making your core exercises useless. Weakening of the glutes also occurs as these are the hip flexors opposing muscle.
Tight Hamstrings- The hamstrings (the synergistic (helper) muscle) take over the normal functions of the glutes and hip flexors. Sitting shortens the muscles, causing tightness, making gains in the gym near impossible.
How To Correct Posture
We need to engage in postural muscle strength activities. The most common muscle imbalances come from sitting, which tightens the muscles, causing a disturbance on the opposing muscle and the entire musculoskeletal system. Choose exercises focused on postural muscle strength.
Planes of Motion
Focus on muscle and joint balance, your core, muscle stability and proper form, when choosing an exercise program. The muscle you are working is the agonist, the opposite muscle is the antagonist. With squats and lunges, the quadriceps is the agonist, the hip flexors are the antagonist and hamstrings become the synergist muscles. When you perform more quadricep dominant exercises, your pelvis tilts, causing pain in the lower back, and knees.
Fix this by adding hip and hamstring dominant exercises to balance it out. Never do more quadricep dominant exercises than hip movements.
(Legitimate workout programs break the back into two different movements: lat pull and a row.)
How to Prevent and/or Correct Imbalances:
Create balance by incorporating every muscle into your workout with the same amount for each opposing muscle.
Improve shoulder flexibility by retracting the shoulders during exercise. Lift your upper body and shoulders relaxed.
Strengthen your core.
Keep your abdominals tight and pelvis tucked when standing.
Strengthen your gluteus muscles to ensure they dominate while sitting.
Better your flexibility. The best way to relieve tension is through stretching. *Note- a stretch is opposite of the function of the muscle
Avoid locking your knees when standing or exercising.
Alternate sitting and standing every 45-60 minutes.
Tuck a small pillow between the chair and lower back to maintain the natural lower-back curve.
Sit with knees slightly higher than hips and feet flat on the floor.
Purchase a firm, supportive mattress for your bed.
Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist, and the Creator of FULL-BODY-LICIOUS. You can read the full version of this article Overcoming Muscle Imbalance.
When we continually use the same muscles, we tend to neglect the others. Similarly, if we spend the day driving, watching television, or sitting at a desk lead to tightening of our postural muscles, poor posture, rounded shoulders, and a pelvic tilt.
A strong back leads to years of health and mobility. Good posture decreases the normal wearing of joint surfaces, preventing arthritis. With improper alignment, our balance is thrown off and certain areas, such as joints and bones, are required to support more weight and work harder. Eventually, strains and injury may result.
Proper posture lessens the stress on the ligaments and holds the spinal joints together. It prevents the spine from becoming fixed in abnormal positions and uses your back muscles efficiently.
Poor posture can round the shoulders, involving the posterior deltoids. Because most occupations and daily activities require the use of the breast muscle as opposed to the back muscles, our shoulders roll forward causing neck and back pain.
Gravity constantly pulls the shoulders out of normal position and alignment. Tightening of the latissimus dorsi causes a rounding of the upper back known as hunchback or Kyphosis. This can affect your lungs, nerves, and other tissues and organs, causing pain and other problems.
Numbness and/or pain in the legs, neck and back can all result from poor posture and muscle imbalances.
Muscles Involved in Imbalances
Weak Upper and Middle Back- Weak trapezius muscles and the rhomboids due to lack of exercise or too many chest exercises. Each muscle has an opposing muscle or muscle. If you do too many chest strengthening exercises, you will cause muscle imbalances. Our pectoral major is our trapezius and rhomboids antagonist.
Tight Hip Flexors- The pelvis rotates anteriorly and is due to sitting for extensive periods. Tight hip flexors do a lot of abdominal work, making your core exercises useless. Weakening of the glutes also occurs as these are the hip flexors opposing muscle.
Tight Hamstrings- The hamstrings (the synergistic (helper) muscle) take over the normal functions of the glutes and hip flexors. Sitting shortens the muscles, causing tightness, making gains in the gym near impossible.
How To Correct Posture
We need to engage in postural muscle strength activities. The most common muscle imbalances come from sitting, which tightens the muscles, causing a disturbance on the opposing muscle and the entire musculoskeletal system. Choose exercises focused on postural muscle strength.
Planes of Motion
Focus on muscle and joint balance, your core, muscle stability and proper form, when choosing an exercise program. The muscle you are working is the agonist, the opposite muscle is the antagonist. With squats and lunges, the quadriceps is the agonist, the hip flexors are the antagonist and hamstrings become the synergist muscles. When you perform more quadricep dominant exercises, your pelvis tilts, causing pain in the lower back, and knees.
Fix this by adding hip and hamstring dominant exercises to balance it out. Never do more quadricep dominant exercises than hip movements.
(Legitimate workout programs break the back into two different movements: lat pull and a row.)
How to Prevent and/or Correct Imbalances:
Create balance by incorporating every muscle into your workout with the same amount for each opposing muscle.
Improve shoulder flexibility by retracting the shoulders during exercise. Lift your upper body and shoulders relaxed.
Strengthen your core.
Keep your abdominals tight and pelvis tucked when standing.
Strengthen your gluteus muscles to ensure they dominate while sitting.
Better your flexibility. The best way to relieve tension is through stretching. *Note- a stretch is opposite of the function of the muscle
Avoid locking your knees when standing or exercising.
Alternate sitting and standing every 45-60 minutes.
Tuck a small pillow between the chair and lower back to maintain the natural lower-back curve.
Sit with knees slightly higher than hips and feet flat on the floor.
Purchase a firm, supportive mattress for your bed.
Flavia Del Monte is a Registered Nurse, Certified Physical Trainer, Certified Nutritionist, and the Creator of FULL-BODY-LICIOUS. You can read the full version of this article Overcoming Muscle Imbalance.