What is muscular imbalance

A muscle imbalance is the term used when one muscle pulls harder at a joint than its antagonist, or opposite. If both muscles where pulling with the same tension, theoretically the joint they are attached to should remain in a centered (neutral) position. However, over time we develop imbalances due to learned inefficient movement patterns. Inefficient movement patterns can lead to joint dysfunctions, swelling and altered

proprioception (how we respond to environmental stimuli).  An example of this can be observed in individuals who sit for long periods of time. The body remembers the position and begins to “preset” itself. This is called motor learning, or a learned movement pattern. When the body programs itself like this, the muscles that are responsible for bending the hip into a sitting position (known as the hip flexors) become shortened, or overactive. The shortening is due to the constant signal from the nervous system to prepare to bend. This means that the muscles responsible for straightening the hip must become long, or underactive.

The problem of imbalances effects everything we do including how we sit, walk, reach for things, and sleep.  Whenever we try to accomplish any movement in an imbalanced state, the body will attempt to have the wrong muscles accomplish the brunt of the work. No big deal, right? Aren’t muscles made to do work? When the wrong muscles are recruited to perform a task it effects the entire kinetic chain. Let’s go back to the imbalances when sitting. Sitting there is no major problem because the body learned this position. The problem arises when we stand. Now remember the muscles responsible for straightening the hip are underactive. They cannot produce all of the force needed to straighten the hip. This is when other muscles come into greater play. Synergists are muscles that aid the prime mover (the main muscle designed to do work) in accomplishing a task. When the prime mover cannot perform properly, the synergists have to work harder (synergistic dominance). This can result in abnormal strain on the joints resulting in dysfunction.

With this said, if we begin an exercise routine without first addressing the imbalances, you are only going to exacerbate the problem. In order to maximize your gains, we must slowly and methodically reduce these imbalances.  Find a knowledgeable fitness professional who can identify your imbalances. Have them write you a program of stretching, strengthening, and functional movements to correct (re-learn) the movement patterns.

Once functional movement is restored, your body can deliver maximum performance. The chances of sports related injury, joint dysfunction, and swelling are significantly reduced. 

In conclusion, be aware of your body and become active every day for 20-30 minutes or 2.5 hours weekly. Do it in a safe and healthy way to live a long and active life.

 

References

Clark, Micheal A., Scott C Lucett and Brian G Sutton, NASM Essentials of Personal Fitness Training. Baltimore: Wolters Kluwer, 2012.

Inside tricks to a thicker chest

Let's talk about the chest *

something to think about on your next chest day

Hello everyone,

I am usually very skeptical of advertisements, or articles, written by certain magazines because of the massive levels of bias that can accompany them. This article I came across is actually on the money. http://blog.primalmuscle.com/7-strategies-for-an-effective-chest-attack/

Most guys want a massive chest, but like most things done by a novice, they get half the story and consider it fitness gospel. They spend months utilizing a half concocted exercise program, and (brace yourself) achieve no significant gains (insert shocked face here). Then the next thing they think is something along the lines of “I must need supplements or steroids to get what I want”. Let’s keep Johnny no-thumbs the ‘roid vendor out of the equation, ok?

This article by primal muscle addresses building a massive chest. They give excellent pointers about how to “fill out” your shirt cannons. I agree 100% that the incline bench contributes the most to any chest workout. Inclines will turn the top of your chest into something resembling a bookshelf, or helicopter landing pad (ok, maybe a little exaggeration on my part, but you get the point). The Pectoralis minor (the upper part of the chest responsible for scapula protraction) is often overlooked. This is probably because most people do not know it has a separate function from the pectoralis major. So many people think that the flat bench hits the entire chest. This is not completely true.

Another often overlooked exercise for “pecto-beef” is the dumbbell flyes. Flyes are great at pulling your pectoralis minor and major together. It is also great in adding “cut”. We must remember a muscle is highly complex. One muscle can have several fibers that perform different duties within that muscle. Again, knowledge is power.

However, the article does not go into great depth about stretching. As you follow my blog, I am sure you will see I continually harp about 1. Muscle Imbalance, 2. Self-

myofascial release (SMR) and other stretching techniques, 3. The importance of the cool-down. I will post a blog outlining a few stretches as soon as possible. Until then, please stretch before AND after a workout. It will warm up the tissues and prepare you mentally for the exercises before a workout. After a workout, it helps to alleviate soreness and ease the body back to normal function.

One final note. I do not use declines at all. I think that declines done properly incorporate more Lats-triceps than Pects. If you use a wide enough grip to isolate your chest, you run the risk of increased joint damage (due to the unnatural position and stress).

So, hope you enjoy the article and post any comments or questions. Also like me on Facebook  https://www.facebook.com/StabilityStrengthAndPower?

Semper Fi

SSP

*SSP recommends you should not attempt any exercise without getting cleared by your doctor.

“Every tub must stand on its own bottom”

It is true that any journey in life must begin somewhere. Those of you who already know me understand I have a love for fitness and exercise. I say if you do not like your body, change it. This goes for everything in life, be it fitness, your job, your residence or your standing with GOD. Only you can initiate change in your life be it for good or bad. Others can point you toward a path, but you chose to walk it.

As a child, my mother told me “Every tub must stand on its own bottom.”  We cannot always blame the actions of others for our circumstances. There is a time that we choose to stay in our situation; maybe because it is comfortable and familiar. The adage the devil you know is better than the devil you do not know. The problem here is it is the devil, regardless of the shape or device he chooses. Take charge of your position in life, and do whatever you must for improvement. We are not automatons; we all have the capacity for individual thought.

Lumbo-pelvic pain

Hello. My name is Reuben, and I am the owner of this blog. I am currently going to school for Advance Health and Fitness. My end state will be an advanced degree in Kinesiology and Physical Therapy with a focus on corrective exercise, weight loss techniques, and maximum performance conditioning.

Before I continue, I must let you know that my blog is here as a means for information about fitness and exercise. It is in no means a guide for the diagnosis of any illness. Please consult your doctor and get his or her approval before attempting ANYTHING addressed in my blog.

Today I came across an article addressing lower back pain stemming from an anterior pelvic tilt (the hips roll forward). Many people suffer from lower back pain without any known trauma. This may be due to muscle imbalances in the body (Stronger muscles pulling harder on a given joint than its weaker muscular opposite). An example would be flexing your elbow. The biceps pull harder on the elbow joint than your triceps. This causes the elbow to travel in the direction of your bicep.

 Mr. Robert Wood, The author of the Reactive Lumbo-pelvic control program (http://www.ptonthenet.com/articles/Reactive-Lumbo-Pelvic-Control-Program-3179), brought to light some simple corrective measures to address the issue. The author begins by showing credibility by mentioning corrective steps come from the proper incorporation of motor re-learning. In other words, we must teach our body the proper way to move. It may sound silly, but it is a scientific fact that I will go into more detail in future blogs.

Mr. Wood does a fantastic job in describing various techniques needed to help alleviate the problem. Some of the things I like are the use of images to enhance his descriptions, along with the rationale behind the movements. I think the article would have been better had the author clarified the progression between exercise modifications. However, this article appears to be written toward an audience with basic knowledge of kinesthetics. I also have to mention that the exercises in figures 13-26 appear to require a high level of ankle stability. If you have not already done so, consult a professional knowledgeable in postural, and dynamic assessments, or functional movement systems before conducting these exercises.

Well that is all for now. Please stop back in the future and feel free to ask questions. You can also find me at Stability Strength and Power on Facebook.