Muscular Balance...or Imbalance

The path of least resistance.  If given the chance, this is the path our bodies will lead us down. This could mean anything from not getting off the couch to making a small adjustment in form to allow a stronger muscle to compensate for a weak muscle.  For example, the gluteus maximus is known as the strongest muscle in the body yet we often bypass the glutes and call upon hamstrings or erector spinae for hip extension (back swing of stride) leading eventually to pain in the low back, hips, and knees. Our bodies will always sacrifice posture and movement to maintain integrity

Regardless of whether you work out intentionally or you only get activity through your daily tasks or work this can affect us all.  In a weight training program you want to be conscientious to work all muscles adequately to create balance, and if you don't work out buy go through repetitive motions daily you should consider some exercise to balance your movements out especially if you feel uncomfortable and achy at the end of the day. 

Repetitive motion is repetitive motion regardless of if it is sitting at a desk,running, or doing the same workout day after day. This can lead to pain in the neck and back, bulging discs, shoulder impingement syndrome and more, says Chris Estafanous, a physical therapist with Set Sports Physical Therapy, in Washington. “It starts like little aches and pains and becomes chronic because your brain begins to process an abnormal movement as normal movement, and because the body wants to prevent pain at any cost, it will start compensating.” Another common place of imbalance is through the chest and upper back, either from sitting at your desk or from hunching forward due to being cold. Muscles through the chst become tight and shortened while the backside across the shoulders bcomes stretched and more lax.

How do you address this?
Mobilize, Stabilize, Move, and Strengthen.

Generally speaking, muscle balance is an equality in length and/or strength between opposing muscles groups. As this balance is lost it leads to changes in movement patterns, compensation from other areas, and added stress and pain. Larger muscles that work across multiple joints creating movement tend to shorten, while stabilizing muscles are likely to lengthen.

• First work to increase your range of motion by creating length in tight areas using passive and active stretching, foam rolling, or dynamic movements.
• Build stability across joints, allowing you to move from a safe and supported position.

Physical therapist Bill Hartman gives a simple explanation of these two ideas:
Mobility — The ability to produce a desired movement.
Stability — The ability to resist an undesired movement.

• Evaluate movement patterns to look for an ideal balance of mobility and stabilization, avoiding compensation and poor body alignment.
• Begin a program to intentionally build strength in order to maintain balance. 

 This does not mean that you must run out and begin bodybuilding program but participation in a well rounded exercise routine can help you to address imbalances and alleviate pain and/or increase your general feeling of well being. Enlisting the help of a certified trainer ensures that you approach this journey in a safe and educated manner.  Your trainer can perform a functional movement screen and create a personalized plan of action specific to your needs and goals.