What is Postural Imbalance?
Postural imbalance occurs when opposite muscles, or groups of muscles, do not have equal strength or flexibility (muscle length).
Example 1: The "pecs" (chest muscles) become shortened and the upper back muscles (rhomboids, trapezius etc) become lengthened, pulling you into a rounded shoulder posture. (See Thoracic Kyphosis image).
Example 2: The anterior neck muscles (at the front) i.e. Sternocleidomastoid (SCM) become tight and pull the head forwards, meaning that the posterior neck muscles (at the back) i.e. Splenius Capitis or Upper trapezius. (See forward head image)
Your body consists of muscles that work both together and against each other (agonist and antagonist) to provide both strength and movement. When muscles become over/under-active or shortened/lengthened they cause an imbalance, which means that your posture is no longer optimal, in sitting, standing or through movement.
It is important to address poor posture caused by muscle imbalance, as it can cause significant discomfort and pain. So, what can you do to help prevent this from happening?
1) Correct your Posture.
- Help yourself by correcting how you sit, don’t slouch! Try to keep your body in an upright position, retracting your shoulders and straightening your back.
- It's the same principle when standing, make sure your posture is upright. Try not to sway your hips forwards as this will increase pressure on your Lumbar vertebrae causing discomfort in your lower back.
- Be aware of your posture when moving or lifting objects. Always bend at the knee and keep your back straight, this will mean the weight is more evenly distributed and will off-load the spine.
2) Use your weaker side when carrying objects.
- We all have a dominant side on which we carry objects or perform simple tasks with. Try using your less dominant side to break the habit. This will allow you to strengthen when performing daily tasks and will mean less load through your dominant side. It may be hard to do this subconsciously but keep reminding yourself!
3) Avoid “Text Neck”
- We are all guilty of it! Whether its looking down at your phone or reading a book/paper, your neck starts to suffer. After-all your head is rather heavy! Start reading or looking at your phone in front of you at eye level, or reducing the amount of time you use your phone to ensure minimal strain.
4) Get yourself more active
- Getting yourself more active by walking, jogging or cycling will help to combat postural imbalance due to inactivity.
- Strengthening your spinal muscles and your core will help with your posture, making your muscles stronger to distribute forces equally through your body. If you’re a keen gym member, focus on engaging your core and back muscles at least 1 session a week, use it as a maintenance session and keep on top of your posture.
- Make sure you perform the correct technique to ensure good posture whilst performing exercises - get advice from a professional if you are unsure!
5) Releasing the tension
- As our muscles work and start to fatigue they tighten, so it is important that you keep a recovery strategy in mind. This can include; stretching, foam rolling, mobility exercise and deep tissue massage. You should use these modalities to reduce your postural imbalance.
- Deep tissue massage (DTM) can consist of a range of techniques to loosen and stretch muscle fibres. This Increases the blood flow bringing fresh nutrients and oxygenated blood to the area of tension. It improves the temperature of the area, and kick starts a healing process to repair muscle. Deep tissue massage also has a positive effect on the texture and tone of the muscle, as well as stimulating the nervous system and promoting the relaxation of a muscle.
- Other benefits of Deep tissue massage (DTM) include;
Maximise Sports Therapy are looking for a Graduate Sports Therapist to join their team at a busy Sports Injury Clinic on Lovely Lane, Warrington. The successful applicant will be self-employed.
The role initially includes Saturday 9-4pm and Monday 3-8pm, however there is scope to increase hours & days as the client base builds.
The successful candidate will join an already busy clinic and have the opportunity to undergo training & CPD to develop as a practitioner.
Injury Assessment, Treatment & Rehabilitation
Peripheral and Joint Mobilisations
Sports, Deep-Tissue, Relaxation & Pregnancy Massage
General clinic duties
BSc (Hons) in Sports Therapy (or Sports Rehabilitation). (Essential).
Relevant insurance and memberships (SMA and/or STT/BASRAT). (Essential).
Experience working in Sports and/or Clinic environments. (Essential - placement experience will be considered).
Registered with HMRC as self-employed (Essential).
Pregnancy Massage (desirable).
Rate of pay; depending on individual experience.
Please email your CV to MaximiseST@gmail.com
Are you back in the gym? Or dusting off those running shoes? Here are some top tips for preventing injury...
Samantha is the newest addition to the Maximise Sports Therapy team!
Sam is a Graduate Sports Therapist from Edge Hill University - the same as Jeni - and has experience working with sporting and non sporting populations, providing Massage, Injury Assessment, Treatment & Rehabilitation. She is also trained in Dry Needling/Acupuncture and K-Tape.
Sam's hours in the clinic will be as follows;
You can book your appointment with Sam using our online booking system, by calling/texting the clinic on 07984008186 or via Facebook.
Get yourself booked in and see first hand how good she is!
As you may know, Jeni spent some time in Rio de Janeiro in August & September for the Paralympic Games, working specifically with GB Paralympic Swimming.
Take a look at some of the pictures taken during her time away!...
"I had such an amazing time in Rio... hard work! and long days! but what an experience!
The athletes and staff that I have worked alongside throughout the year have been brilliant - so supportive and dedicated - a true inspiration. All of the hard work that the staff and athletes have put in over the last 4 year cycle since London, massively paid off in Rio, with 47 medals (16 gold, 16 silver, 15 bronze) coming from the Para Swimmers alone.
The knowledge and skills that I have had the opportunity to develop whilst working in this environment are definitely something that I can pass on to my patients at the clinic, and I truly believe that this experience has made me a better therapist.
I really look forward to continuing to work with these guys into the next Paralympic cycle, at training camps and competitions in the UK and worldwide, and continuing the success of Rio 2016."
We are recruiting!...
We are looking for a Graduate Sports Therapist to join the team here at Maximise Sports Therapy.
A Therapist is required to work on a Saturday and potentially 1 evening during the week. More days/hours will be offered as the client base builds.
Sports & Remedial Massage
Injury Assessment, Treatment & Rehabilitation
General Clinic Duties/Administration
Must be a Graduate with some experience of work/volunteering in private & sporting environments - to be discussed on an individual basis.
To be discussed on an individual basis. Basic day rate will apply with bonuses for a busy diary.
Education & Skills;
BSc (Hons) Sports Therapy/Sports Rehabilitation (REQUIRED)
Sports Massage Level 3/4 (REQUIRED)
Successful applicants will be invited to Interview, which will involve a short practical demonstration of skills.
Please send your CV to MaximiseST@gmail.com
You may notice a new face around the clinic from Saturday 9th July... Meet Rhiannon!
As the clinic is growing and we are getting busier and busier, Rhiannon will be our Saturday Receptionist starting from 9th July!
She will be able to help you with bookings, queries, payments etc... so calls, texts and messages may well be from a new voice starting this weekend.
Welcome to the team, Rhiannon!
Are you, or someone close to you, pregnant? Well this months offer is for you!
Feet, ankles and calves can take a beating during pregnancy! Are they swollen? Aching? Or maybe you just want some relaxation?
Book yourself, or your loved one, in for a Foot and Lower Leg Massage in June/July for only £12! The appointment will last 20-30mins and fill focus on the key problem areas in the foot and lower leg, helping to reduce tension, alleviate aches and pains, and help to ease the swelling on your feet and ankles.
For more information, please contact the clinic on 07984008186 or MaximiseST@gmail.com
So you're out on a run, not even a long run! Just an average run... You may have ran twice this distance last week! But here you are walking some of your route. Well it turns out it's not always all in your head!
Under strain, such as prolonged running, the fluid is pushed out of the fascia that surrounds your muscles. Because of this, it becomes dehydrated and therefore doesn't function as effectively... The fascia is less springy and elastic. (Muller & Schleip).
A short break from running, by walking 1-3 mins of your route, gives the tissues enough time to rehydrate therefore giving you back that springy, elastic fascia! (Muller & Schleip).
So next time you're out for a run and feel less "springy"... it's time for a short walk! And tell your running pals, it's not "all in your head"... you're just "rehydrating your fascia!"
Not sure what fascia is? ... Take a look!
What would you spend £28 on each month?
Takeaway?...Often close to the £28 mark for 2 people! And more than once a month?
Meals out? ... If only £28 covered it!
Cinema? ... At around £8 each, plus popcorn/drinks.
Nails?... Easily £20-£25 each time.
Hair?... And that's before colour/tint...
All of these are things that we spend money on each month, without thinking twice! and why not! You work hard! But your aching neck, tight shoulders, bad back, sore knees, tired feet... They are neglected! Monthly maintenance massage isn't a LUXURY, it is a NECESSITY!
Keeping on top of those little niggles can mean that the little problems don't turn into bigger problems. IMAGINE going a whole day without a tension headache! or without that horrible constant ache in your shoulders!
At Maximise Sports Therapy, our prices are considerably lower than all of our major competitors, so that you can afford to have regular maintenance sessions without taking a chunk out of your disposable income. Not only that, but you are in very capable and safe hands! Jeni is a Graduate Sports Therapist with plenty of experience! Head over to the ABOUT ME page to find out more, and most importantly...
BOOK YOUR 1st APPOINTMENT NOW!