Today, Friday, February 22, 2019

Top 10 Women's Back Exercises

A muscle imbalance occurs when two parallel muscles in the body are not the same size as each other. A good example of an imbalanced muscle might occur in the leg when an exercise is not applied appropriately to a part of the body. A diligent exerciser might work on the strengthening of the front parts of the legs, but that same person might not work on the hamstrings at all. The result would be an imbalance in the overall muscles of the legs. This situation could cause the knee to pop, or it could also create a pain in the back.

These types of pain could happen because all parts of the muscular system of the body are connected, and they are interacting with other parts of the body. Consequently, when imbalances happen, the body often reacts to the problem with pain. An example of this might happen when certain muscles of the abdomen create back pain because the muscles of the stomach help to support the back. Since all muscles support the movement abilities of the body and are connected to the bones, the contracting and relaxing of the muscles can become too strong or too weak, making them unstable and unable to do their jobs effectively.

Poor posture also causes muscle imbalances. Sitting in an awkward position for too long or standing in line with slumping shoulders are two good examples that would support this concept. Another might be the overuse of a muscle in a job related activity—or in a sporting event. Almost everyone has experienced these kinds of muscle misery from time to time.

The good news

Muscle imbalance does not need to be permanent. There is a cure for this ailment.

Exercise can reduce the effects of damage, and it can also facilitate a cure. The first step is to test the muscles by assessing the lifting strength of opposing muscles. For example, if ten pounds can be lifted with a bicep curl on one side and thirty pounds on the other, a problem does exist. By working with a trainer and/or a physical therapist, the weak side can be conditioned to match the strong side with the proper techniques and exercises.

Chiropractic services are also in the helpful zone as are Yoga and Pilate techniques.

More good news

Certain corrective exercises and stretching activities are designed to correct imbalances in the upper and lower body’s muscular groups. These techniques can overcome the pain, aching, and stiffness that is often associated with muscle imbalances.

Corrective exercises

  1. A doorway Chest Stretch can improve imbalances in the neck, shoulder, and arm areas. The person stands in the doorway with their arms stretched out to their sides. They should lean into the doorway as they permit a stretch the chest muscle and shoulders.
  1. A 5-5-5 activity can reduce neck, shoulder, arm and hand pain. The person should turn their thumbs out and roll their shoulders up back and together. The chin should be retracted as the person inhales and holds their breath for give seconds. The person should then relax their shoulders, while keeping their thumbs turned outward as they exhale and jut their chin forward.
  1. A Scapular Stabilization technique is designed to eliminate neck and shoulder pain. The person should also hold their arms at their sides with their elbows at equal levels. The wing bone should be moved away from the spine by keeping the muscle tight around the ribs. The same process should be reversed.
  1. A back stretch will reduce upper back pain. The person should start by sitting on a stabilizing ball that is typically used for exercise purposes. The next step is to slowly walk the feet forward and slowly begin to lie back until the head can reach the ball. The person should next stretch their arms over their head while keeping the feet apart and the knees bent. A roll backwards should follow until feeling a stretch in the back region with a hold for five seconds. The roll should continue until looking straight upwards while holding for another five seconds.
  1. Leg lifts will reduce low back, hip, and buttock pain. The person needs to face down and hold their knees. They also need to raise the legs, one a time, and constrict each muscle with each lift.
  1. The basic bridge activity should firm buttocks and quadriceps. The person will sit on the stabilizing ball and walk forward as they lay back until the heart and the shoulders are on the ball. The hips and the knees should bend as the buttocks are lowered. A pelvic tilt should be maintained until the buttocks and thighs are in balance with each other. This position should be held for five seconds.

Other Information

One of the major advantages for correcting and preventing muscle imbalances is awareness. In the course and actions of the day, it is important to notice what muscles are being used and in what activities. If some are used more than others, it would be wise to use opposing muscles just as much as the ones that have already been used. The real key to keeping the muscles of the body in perfect harmony is the use each muscle in much the same way as the others have been used. Two leg kicks on one side should equal two leg kicks on the other side—or as much as possible. Likewise, if sitting is necessary for long periods of time on the job, it makes sense to stand now and then, to walk around when possible, and to move every possible muscle at every possible opportunity.

There are many other exercises that are available for correcting muscular imbalances, and it makes sense to contact professionals for advice and training as it is needed. Nothing replaces a good fitness trainer, yoga teacher, doctor, or paraprofessional when problems occur. Muscle imbalances do not need to be permanent problems. Help is available.


Sign up for our Newsletter
Email Address:

Contact Us