For every action, there is an equal and opposite reaction. Although Newton’s third law of motion was designed for physics, it can also be applied to muscle training. Each muscle in the body has an opposite muscle, which performs the opposite action. For example, the bicep bends the elbow, bringing the hand closer to the shoulder. Its opposite muscle would therefore extend the elbow and bring the hand away from the shoulder, which is the function of the triceps. Unfortunately, through lifestyle and poorly designed weight training programs, many of these muscle pairs are not equal, which can lead to poor posture, muscle and joint pain, and injury. The majority of muscle imbalances occur where the front muscles are strong and tight and the back muscles are weak and stretched.
How do I know if I have an imbalance?
The majority of people will have a muscle imbalance to some extent. Many people experience back pain, and much of this can be attributed to muscle imbalance [1]. Much lower back pain is infact due to tight hamstring and tight hip flexors, and not the actual muscles of the back.
Firstly one can check for neutral spine alignment, as shown in figure 1. When in a standing position, and view from the side, a plumb line would pass:
- Through the mid-line of the ear
- Through the centre of the shoulder
- Through the centre of the hip joint
- Just behind the knee cap
- Just in front of the ankle
While most people will not have perfect posture, if the view from the side is far from the description above, the person may have a postural dysfunction. It’s possible that this can be attributed to muscle imbalance.
Common dysfunctions caused by muscle imbalances are:
- Rounded shoulders
- Lordosis
- Bowlegs
- Knock knees
Rounded shoulders, where the shoulders curve inwards to the chest, is often caused by over-development on the chest, and a lack of development on its opposing muscle, the mid-back. Lordosis is an increased curvature in the lower back. This is often due to weak abdominals, weak back extensors, tight hamstrings and tight hip flexors. Bowlegs exist when a space of 5 cm or more occurs between the knees when the feet are together. This can be caused by weak inner thigh muscles. (adductors) and tight outer thigh muscles (abductors). Knock knees exist when a space of 5 cm or more occurs between the feet when the knees are together. This can be caused by tight inner thigh muscles (adductors) and weak outer thigh muscles (abductors) [2].
In conclusion, remember to train each body parts opposing muscle group equally. If a muscle imbalance exists, stretch the tight muscle and strengthen the weak one. Balanced muscle training and regular stretching can help alleviate the problems discussed above.
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References
1. The Healthy Back Institute, Muscle Balance Therapy, http://www.losethebackpain.com/treatments/musclebalancetherapy.html
2. Damien Jackson, NCEF Student Manual, 1st Ed, p.34 – p36.
