Muscle imbalances have a domino effect on the human body. They distort your postural alignment, which in turn interferes with your balance, coordination, agility, movement fluidity and athleticism, while making you susceptible to chronic pain and injury. Some muscular imbalances are subtle, and require a physical therapist's or certified trainer's assessment. Once a health professional identifies your imbalances, he may prescribe a corrective exercise program, which involves stretching your tight muscles and strengthening your weaker ones.
Chest Stretch
If you belong to a fitness center, you have probably seen the guy who performs 10 sets on the chest fly, but does nothing for his upper back. His chest is undoubtedly massive, but weak upper back muscles create a rounded upper torso, which eventually leads to back and neck strain. To stretch your pectoral muscles, MayoClinic.com suggests sitting upright at your desk, placing your hands behind your head and squeezing your shoulder blades toward each other. Hold the stretch for at least 30 seconds.
Seated Row
The chest fly exercise defines the pectoral cleavage. Sophisticated weightlifters and bodybuilders know that physique perfection depends on muscular symmetry, as well as muscular strength. The seated row creates upper back cleavage and symmetry, which balances pectoral and rhomboid muscle strength. The rhomboids correct postural misalignment by squeezing your shoulder blades toward each other, just as you did for the pectoral stretch. Set the machine weight and sit upright, grasping the machine handles. Initiate the movement by squeezing your shoulder blades together. Then, bend your elbows, bringing them behind your body. Pull your belly in, and slowly straighten your arms to return to the starting position. Perform three sets of 12 repetitions.
Quadriceps Stretch
Your quadriceps, located in the front of your thighs, have a negative codependency with the hamstrings, the opposing muscle group. Your hamstrings should be 80-percent as strong as your quadriceps, says professional coach Brian Mackenzie. The naturally strong quads, however, are hesitant to relinquish their position of superior muscularity. When your hamstrings, often significantly weaker than the quadriceps, get lazy, the quads come to the rescue. The results are rarely pretty. If you land from a jump, for example, your hamstrings need to bend your knees to protect your ligaments. If they don't, your quads hyper-extend or lock your knees, potentially overstretching the ligaments. Foam roller exercises combine the benefits of stretching and massage to relax your quadriceps. Place the roller on a mat in a horizontal position. Lie prone, with your quadriceps on the roller. Gently roll back and forth. When you reach a sensitive spot, hold the stretch and sink your weight into the roller for about one minute.
Hamstring Bridge
The leg curl machine is one of the most common types of hamstring-strengthening equipment, but, depending on its design, it may be uncomfortable for certain body types. People with exceptionally long or short legs find it difficult to get proper leverage, and people with weak core muscles are unable to stabilize their back when performing the exercise. The stability ball leg curl addresses numerous problems. Lie supine with your knees bent and your feet on the ball. Lift your vertebra to form a bridge, then remain in the bridge as you bend and straighten your legs for eight repetitions. Perform four sets of this exercise. Since it imposes a balance challenge, your core muscles engage to keep you stable, which in turn corrects imbalances between your abdominal core and back muscles. Your gluteal muscles activate and your hip flexors stretch as you form the bridge, correcting the common gluteal/ hip flexor imbalance.
Member Comments