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Why would you need 5 exercises to prevent muscle imbalances & injury?

Well, the majority of us slouch and sit all day at work. Then when we workout we tend to train the “what we see in the mirror” muscles…chest, shoulders, biceps, quads and neglect our pulling muscles and posterior chain…

“What we CAN’T see in the mirror muscles”

The shoulders are typically rounded forward, the arms are rotated inward, a forward head posture and an anterior pelvic tilt. Just think of all the bodybuilding wanna be’s in your gym.

This causes most of the musculature in the anterior chain(front part of the body) to be tight and shortened. The posterior chain(back part of the body) is lengthened(stretched) and weak. It’s what Mike Clark, DPT, recognized as one of the top Physical Therapists in the world, calls “Upper Crossed” and “Lower Crossed Syndrome.”

These imbalances could eventually(and most likely will) lead to neck, shoulder, back, hip and even knee and ankle injuries.

Think of the body as a chain running front & back. If there is a “kink” in any link of that chain, it does not function properly and eventually breaks!

So, here are 5 exercises or corrective strategies to prevent muscle imbalances and injury:

1.) Alternating Reverse Lunges

* Take a step back with your right leg. Bend both knees at 90 degrees.
* Raise your right arm straight up, above your head at the same time you step back with your right leg.
* Reach for the ceiling as you push your knee towards the ground opening up your hip flexors.
* Hold for a 5-10 count
* Repeat on the left side, alternate right side/left side
* 5 reps on each leg. 2 sets

2.) MB SLDL to Deep Squat

* Stand with your feet a little wider than shoulder width apart, toes slightly pointed out.
* Push hips back and hinge forward at your waist, keeping your back straight stretching your hamstrings.
* Let your arms hang with hands underneath medicine ball.
* Squat down as deep as you can, weight is on your heels. Hold for a 5-10 count
* Back up to starting position in reverse order.
* Repeat 10x. 2 sets

3.) “Superman’s”

* Lie face down
* Slowly lift both arms & legs off floor at the same time. Don’t jerk.
* Feel it in the back extensors and glutes.
* Repeat 10x, hold 3-5 seconds. 2 sets

4.) Dowel Rod Behind Back

* Stand with arms extended overhead, slightly wider than shoulder width
* Keeping arms straight, extend them behind you, palms towards ceiling opening up your chest/shoulders
* Keep neck and back straight
* Repeat 10x, hold for a 5 count. 2 sets

5.) Resistance Band High Rows

* Wrap resistance band around pole(or anything stable)
* Arms extended out in front, pull the band up & rotate arms until forearms are at a 90 deg angle with your upper arms.
* Pinch your shoulder blades together, hitting your rotator cuff, posterior delt and rhomboids.
* Repeat 10x. 2 sets

A great way to incorporate these 5 exercises to prevent muscle imbalances into your regular workout routine is by making them all or part of your warm-up.

Hope these corrective strategies help.

Committed to your fitness success,

Ryan Miller
Wellness Coach
Licensed Trainer
FitCoachOnline.com

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