How to Fix Muscle Imbalance
Jim Brown June 29, 2009
Overview端午节英语作文
When one muscle is stronger than its opposing muscle, you have an imbalance. For instance, if you do push-ups or bench press daily, but never do rows, pull-ups, or other upper body pulling movements, there's a good chance your chest is far stronger than your back, and you likely have a strength imbalance.
Dave Cruz
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So why is this an issue? As far back as 1992, an article published in the journal Sports Medicine showed that an athlete is 2.6 times more likely to suffer an injury if an imbalance in hip flexibility of 15 percent or more existed.
And it's not just tho who play sports who are at risk. “About 65 percent of injuries—both athletic and lifestyle-related—come from overu, which is repetitive u of joints that are rendered dysfunctional by muscular imbalances," says Mark Verstegen, president and founder of Athletes’ Performance and Core Performance.
How It Happens
Your opposing muscles and muscle groups are suppod to work together. Tho muscles must be balanced in terms of strength, flexibility, and even posture to be efficient and to prevent injuries. Here are some examples of muscle pairs and the movements they enable:
joker延时喷剂kick off▪ Biceps and triceps help bend and straighten the elbows.
▪ Deltoids and latissimus dorsi lift and lower the arms.
▪ Abdominals and erector spinae bend the spine forward and backward.细叶芹
▪ Quadriceps and hamstrings bend and straighten the knee.
▪ Hip abductors and adductors move the legs toward each other or apart.
Who’s At Risk
2014高考语文试卷For non-athletes, a simple daily activity such as picking up groceries, working at a computer, sitting in one position for a long time, or lifting a child can cau muscle imbalance over a period of time.
But for athletes, muscle imbalance is likely to be an overu issue as a result of a particular motion ud in their respective sports.
▪ Weight lifters often develop the pectorals (chest muscles), while neglecting the muscles in the upper back (trapezius).
▪ Pitchers in baball often develop one arm and one side of the side without giving equal attention to the opposite arm/side.
▪ In tennis, there is a condition informally called “gorilla arm,” which happens after years of doing almost every motion with the dominant arm to the detriment of the non-dominant arm.
Many conditions are caud by muscle imbalance. For instance, patellofemoral pain results from a band of muscle tissue that pulls the kneecap outward so that it grinds against the groove in which it lies. Runners’ knee, jumpers’ knee, low back pain, and Achilles tendinitis are other common athletic injuries directly or indirectly caud by muscle imbalance.
The Solution
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The simplest—perhaps too simple—way to avoid muscle imbalance is to choo exercis that strengthen opposing muscle groups, such as bench press (for your chest) and ated rows (for your back). But Gray Cook, author of Athletic Body in Balancesilly是什么意思, suggests that muscle imbalance is a more complex problem.
“Most rearchers would rather look at movement pattern problems through a microscope, as though by looking at all the parts, they can assume the whole," says Cook. "Unfortunately, this is not the way the human body works, moves, or lives. The whole is always greater than the sum of its parts.”
Cook prefers the concept of movement imbalance training, rather than muscle imbalance training. Even if muscle testing reveals a muscle imbalance, the pattern of movements that caud the problem still has to be corrected—retrained.
Cook us a ries of “chop” and “lift” exercis, which he says are fundamental right side/left side movement patterns and building blocks at the ground level of training. He emphasizes that training is for weak links in the body, not for practicing favorite activities.
保存的英文Examples of chop and lift exercis (illustrated in his book) include the half-kneeling chop, halved rope chop, half-kneeling lift, tall kneeling chop and lift, squat chance chop and lift, and scissors.
Prehab
六年级下册英语课文The “prehab” (prehabilitation) exerci routines you'll find in your Core Performance Program also address the muscle imbalance and movement imbalance issues. “Prehab,” explains Verstegen, “is the proactive means of training and conditioning often-injured areas of the body, such as the shoulders and hips, to prevent injuries and surgeries that would require rehabilitation.”
Pillar strength, Verstegen adds, consists of hip, shoulder, and core stability, which is the foundation of efficient human movement and which is vital to optimum performance and health.
Prehab is designed to strengthen the muscles supporting the upper back and shoulder ro
tator muscles. This improves posture by pulling the shoulder blades back and down. The ball and joint socket of the shoulder should then move freely and efficiently.
