Muscle Balance

The musculoskeletal system is a balancing act. Concentric (shortening of the muscle group to cause flexion) and eccentric (lengthening of the muscle group) contractions work together to promote a smooth balanced joint action. For example, an isolated biceps curl involves a shortened contraction when flexing the elbows. As the arms are extended, eccentric contractions help control the movement so that the arm doesn't drop or fall.

It is the same with walking..... the quadriceps, hamstrings, gluteals, etc., work in conjunction to promote a smooth gait for walking, running, dancing, you get the picture!

Forward flexion of the shoulders as in driving, typing, etc., places a strain on the upper back unless proper posture is practiced. Generally, most of us are in a forward flexed position generating movements in front of us.

Over time, repetition of these movements create a stronger forward motion so that muscle tendons in front are shortened and lengthened muscle groups in the back become weaker and stretched. This results in poor posture as in the present day cave man hunched over his phone or computer.

To maintain balance, it is important to strengthen the body core front, back, as well as laterally so as to avoid injury. Here are a few simple exercises.

THE FORWARD PLANK

Whole body, core. Work up to holding this pose for 1-2 minutes. This exercise can also be against a wall, or with knees bent for more support while building strength.

BRIDGE: Strengthens gluteal muscles, stretches the ilio-psoas group, supports the spine and abdomen.

KNEELING WARRIOR POSE:

Strengthens core, upper, lower back, chest, abdomen. This is a great spinal alignment stretch.

DOWN DOG: Supports spine, strengthens core, abdomen, stretches hamstrings, calves.

Consult your health provider first prior to beginning a new exercise routine especially if you have any physical or health limiting conditions.