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Muscle Imbalance



Common Muscle Imbalances

Poor posture and movement for prolonged periods often leads to common muscle imbalances.


Unfortunately, with ageing, posture tends to decline. However, much improvement can be gained from posture & movement retraining exercises eg Core Exercise (PilogaFit) and Tai Chi


We are living in a flexion-addicted society. We too frequently bend forward. These muscle imbalances are then between the front and back of the body


These are some examples of causes -


Reclining on the sofa

Sitting, particularly at a desk for prolonged periods, slouching forward to see the computer screen & watching TV (On average we only spend 21 hours a day on our feet ! This plays havoc.





Poor exercise technique



Students carrying heavy backpacks also tend to lean forward – the shoulders & back curve inwards and the head juts forward to counterbalance the load.


There is also imbalance between left and right sides. The dominant side being used more and becomes stronger. One-sided rotational sports (eg tennis, golf, hockey, baseball, kicking with a dominant foot etc, also cause muscle imbalance.


Upper & lower body imbalance (eg cycling/spinning, running, even walking !)



These are examples of common negative consequences of poor postures on the whole body and overall health -


Muscle spasm/tightness

Nerves pinched

Range of motion restrictions

Pain in the back, neck or other joints

Arthritis, due to uneven joint wear 

Disc herniation (particularly when poor posture is combined with repetitive flexion & load)

Headaches (including migraines & tension )

Teeth clenching & jaw problems

Rib dysfunction

Lung capacity reductions/poor breathing

Appearance & confidence

Balance issues

Performance reductions

Digestion (due to compression of internal organs)

Energy & mood issues, fatigue

Height reductions

Stress & other psychological problems



Fortuately we can correct through appropriate exercise for 

1 Awareness.

2 Posture

3 Movement

4 Load







What is lower cross syndrome?
It's an imbalance of tight and weak structures around the pelvis, hips, and lower back. This imbalance can cause pain and dysfunction and an over arching of the lower back.
Lower crossed syndrome is a combination of  -
Weak glutes & weak abdominals,
Tight hip flexors & tight lower back.
The cause is an inactive life style, including we just sit too much
Sitting is the new smoking !!!
Inappropriate exercise may also contribute to LCS
Appropriate exercise is the prescription
Basically it's an imbalance of tight and weak structures around the pelvis, hips, andlower back. This imbalance can cause pain and dysfunction and an over arching of the lower back. Lower crossed syndrome is a combination of weak glutes, weak abdominals, tight hip flexors, and a tight lower back.

What is Upper Cross Syndrome ?

Again, often caused by chronic bad posture, manifested by rounded shoulders, head in front of the body and an apparent curve in the neck and upper back

As a result, the pectoral and neck muscles tighten.








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