In “Learn functional movements correctly and move freely for life!” I discussed how it is essential for the joint to remain centered so efficiency of body movements are maximized and injury (acute or chronic) does not occur.
To ensure the joint is centered – allowing ease of movement and joint health – the strength and length of muscles within the body need to be balanced. Weak and/or tight muscles lead to muscle imbalances.
Muscle imbalances can occur side to side, front to back or around a joint.
There are 2 recognized causes of muscle imbalance:
Biomechanical approach – Kendall and Sahrmann: are via repetition of movements or prolonged posture
Neuromuscular approach – Janda: are via certain muscle groups being weak or tight .
The neuromuscular approach is based on movement patterns that evolved from birth. Janda noted that phasic group muscles are prone to weakness and postural group muscles are prone to tightness.
Just to clarify: Postural muscles sustain your posture with respect to gravity. Phasic muscles are more suited to movement.
Below is a summary, taken from Janda’s work, categorizing postural and phasic muscles :
|
Postural (Prone to Tightness) |
Phasic (Prone to Weakness) |
| Gastroc-Soleus
Hip Adductors Hamstrings Rectus Femoris Iliopsoas Tensor Fascia Lata Piriformis Erector-Spinae (thoraco-lumbar) Suboccipital muscles Quadratus Lumborum Pectoralis Major & Minor Latissumus Dorsi Upper Trapezius Levator Scapulae Scalenes Sternocleidomastoid |
Peroneals
Tibialis Anterior Vastus Medialis Vastus Lateralis Gluteus Maximus Gluteus Medius Transversus Abdominus Multifidus Rectus Abominus Abdominal Obliques Serratus Anterior Rhomboids Lower & Middle Trapezius Deep neck flexors |
Janda’s research led him to identify 3 specific syndromes associated with musculoskeletal dysfunction and pain:
Upper crossed, lower crossed and layer.
Day to day we see these syndromes as rounded shoulders and forward head posture or pain in the lower back (L4/5 S1) and anterior pelvic tilt.
The good news is there are corrective exercises you can undertake as well as self massage techniques you can learn to ensure your imbalances are minimized.
..and once corrected your path to achieving your fat loss, best body or sports specific goal will be MUCH easier!