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The Skinny on Muscle Imbalances – Restoring Order As A Means Of Eliminating Back Pain
by: Steve Preston
There are many causes of back pain. Injury, illness, herniated disks and poor posture are just a few.
Muscle imbalances are one of the lesser side effects of improper use, posture, strain and injury, and are commonly the cause of the aches and pains associated with back pain. Unfortunately, most doctors don’t diagnose muscle imbalances until it is too late.
Muscle Imbalances Defined
So what exactly is a muscle imbalance? A muscle imbalance is exactly as it sounds, an ‘imbalance’ or inequality that exists within the muscles. It occurs when two or more muscles in the body that oppose each other are disproportionate.
An example of a common muscle imbalance occurs in the muscles of the quadriceps and hamstrings. Most people work hard to strengthen the front part of their leg but often skimp when it comes to exercising the hamstring. A muscle imbalance in this area of the leg can result in a ‘popping’ sound in the knee. It can also result in back pain.
The single most common muscle imbalance leading to back pain is disproportionate abdomen to back ratio. Think of it this way… it’s like a teeter totter that isn’t balanced because one end is shorter than the other. It will still work but not optimally.
Not exercising the abdomen can lead to severe back pain because the abdomen supports the back.
Biology of Muscles
It will help your understanding a bit if you have an idea of how muscles work. Muscles are fibrous tissues that connect to bones in the body, supporting the function of movement. To facilitate movement muscles contract and then relax. So a muscle gets shorter and then longer in response to movement. A muscle imbalance may result in too much or too little contracting or relaxing. Or, some muscles may get too strong while others aren’t strong enough and can reduce a persons’ stability.
Factors Contributing to Muscle Imbalances
One of the primary causes of muscle imbalances is poor posture. If you sit for too long in a bad position or continually stand with bad posture, your muscles adapt to your posture but in a bad way resulting in imbalances.
Muscle imbalances can also result when you overuse a muscle. If you are right handed for example and use a pull lever on the job, and only pull with the right hand, the right hand/arm will be stronger than the left which presents an imbalance.
The Benefits of Exercise
The good news is that exercise can help reduce and even eliminate muscle imbalances. (If not careful however, improper training can also lead to muscle imbalances).
You can exercise weaker muscles to catch them up to stronger ones and work to correct imbalances and maintain overall stability. You can assess whether or not opposing muscles are out of balance by testing your lifting strength. Try lifting your maximum on one side and then the other.
For example, if you can lift a 10 pound weight during a bicep curl on the left side, but a 30 pound weight on the right, you have a muscle imbalance. You should enlist the assistance of a trainer when testing muscle imbalances. By working with a trainer, you can develop a fitness program that not only addresses muscle imbalances but improves overall tone and strength. Usually a combination of strength training and physical therapy or chiropractic therapy can be used to correct muscle imbalances.
Prevention
Prevention is critical when it comes to muscle imbalances and back pain. One of the best things you can to correct and prevent future injury is seek out the help of a professional trainer. A trainer can perform a physical evaluation and test the relative muscle strength you have on each side of the body. You can then work together to develop a strength training program that provides overall strength and eliminates potential problem areas.
About The Author
Steve Preston, President of Fast Fitness has been training and counseling clients for 15 years. He offers personal fitness training, metabolic testing and customized fitness and nutrition plans. His new guide *The Better Back Guide: 6 Weeks to Improving Strength and Reducing Pain Without Surgery* teaches people how to reduce, eliminate and prevent chronic back pain using a six week program. You can read more about his guide and his other fitness guides and services at: http://www.fast-fitness.net. Learn More about Back Pain at: http://www.backpainworkout.com
The benefits of hatha yoga can be very therapeutic and stress reliever. Many say that hatha yoga gives them the strength and courage to stabilize their body and mind. Hatha Yoga can get you into shape as well as keep you that way if you use it regularly. Yoga may differ from other forms of exercise that may involves motions that don’t cause strain on the body. When performed correctly, there is no negative effects on the body or mind. What a right way to get your body and mind on the right track.
The physical Benefits of Hatha Yoga.
* Hatha Yoga is known to improve flexibility, muscle joint mobility, strengthens the body and mind, tones and build the muscle up. It will also strengthen the spine, less-in back pain, improve your back pain. Will also create balance and grace stimulates the glands of the endocrine system improve the digestion and elimination will increase circulation; improves heart conditions; improves breathing disorders; boosts immune response; decreases cholesterol and blood sugar levels; and encourages weight.
Now the mental benefits of the Hatha exercises.
* Really increases the body awareness and will relieve chronic stress patterns in the body also refreshes the body by relieving muscle strain and relaxes the body centers attention,sharpens concentration,and frees the spirit.
* Studies have shown that hatha yoga can relieve the symptoms of several common and potentially life-threatening illnesses such as arthritis, arteriosclerosis, chronic fatigue, diabetes, AIDS, asthma and obesity. Many believe it even fends off the ravages of old age.
The Hatha Yoga it not like an aerobic exercise though it uses mainly every body muscle. It can help to develop and improve balance, coordination and a feeling of being centered. The limbs are used like free weights and the body’s center of gravity is moved to create resistance. Over time, the limbs become stronger and the focus then shifts to endurance as the Astana’s are held for increasing periods of time. The hatha would make a great exercise routine for the elderly people who still have physical use of their bodies. The exercise would not be harmful to the body.
To read more about Hatha Yoga and its benefits, I have just uncovered a very interesting book on the subject. It had been out of print for over 60 years until I discovered this unspoilt and undiluted information product. I have brought it into the 21st century without sacrificing the script in any shape or form.
Read, learn and practice the ancient art of Hatha the way its supposed to be done, without all the gloss and makeover of recent years, to learn more about this fascinating book go to,
http://www.longlostyogasecrets.com
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