Chronic pain is often a result of muscle imbalances. These occur when muscles that work together to either stabilize or move a joint have imbalances in their length and strength. For example, sitting encourages the shoulders to move forward relative to your spine.
To achieve this, the anterior muscles such as the pectoralis major, minor, and anterior deltoid must contract. As a result of this contraction, the opposing (or antagonist) muscles that include the rhomboids, middle trapezius, and the posterior deltoid must lengthen.
One side contracts and the other lengthens. Pretty simple. Now what happens when this position is held for long periods of time or frequently...or both?
Over time, the contracting muscles become "facilitated", which simply means that they've gotten very good of shortening to that position. In turn, the muscles that are lengthened typically become inhibited. Although they're having to work a little harder in a lengthened position, they can lose strength over time.
Muscle imbalances and postural distortions lead to a limited joint range of motion, impingement issues, energy inefficiency, and chronic pain over time.
The First Step
The first step to addressing this common issue is to identify your muscle imbalances and weaknesses. A skilled manual therapist (e.g., St. John's Neurosomatic Therapist, CHEK Practitioner, Osteopath, etc.) can test and assess your muscles and joint mobility.
They can help you determine which muscles are working more than they should, and which ones are weak and require strengthening.
You'll also need to identify any postural imbalances. The following are some common postural issues:
- Forward head posture
- Rounded shoulders
- Excessive spinal curvature
- Torsion of the pelvis
These signs indicate muscle imbalances and other issues.
Action Steps
Short facilitated muscles must be lengthened using whatever flexibility strategy works best. Static, dynamic, PNF are stretching methods that can be used. Manual therapies can also be highly effective (if not essential) in restoring muscle balances.
Long and weak muscles must be strengthed using isometric and dynamic exercises. Begin by strengthening the core muscles through a properly designed exercise program that addresses the abdominal, back, pelvic floor, spinal, and breathing muscles.
Your movements should vary and the variables related to your exercise program (sets, repetitions, rest periods, etc.) should be changed over time give your body the necessary stimulus for progress.
Use exercises that result in flexion, extension, and rotation of the joints in the body. The fundamental goal is to increase strength, mobility, and function of the whole you.
Finally, you can balance the 6 foundational principles that were taught to me by Paul Chek at the Chek Institute. The following are the basic anchors on which your health foundation is built. Use them to continually assess and address to maintain optimal health and wellness:
- Thinking
- Breathing
- Movement
- Nutrition
- Hydration
- Sleep
This is a basic introduction to the ways in which muscle imbalances contribute to dysfunction and pain. Identifying your muscle imbalances helps you create a plan to correct them. Along with managing the 6 foundation principles of health, restoring balance to your physical body is critical to long-term wellness and pain-free living.
Contact:@darwinruiz_