Sports Therapy & Sports Massage Warrington
  • Home
  • About Us
  • Location
  • Treatments & Prices
  • Offers
  • Reviews
  • Booking & Contact
  • Blog
  • Home
  • About Us
  • Location
  • Treatments & Prices
  • Offers
  • Reviews
  • Booking & Contact
  • Blog
Search

blog

5 ways to beat postural imbalance

20/6/2017

8 Comments

 
Picture
​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;
  • Releases tension headaches
  • Stress relief
  • Prevention of Musculoskeletal Injuries (Sports or Activities of daily living)
  • Breaks up Scar Tissue
  • Improves flexibility in muscles
  • Reduces back and neck pain
  • Releases spasm and tension
  • Improves posture and body awareness
  • Relief of Acute or Chronic pain.
  • Releasing fascia
Consider these 5 tips as simple things that can have a significant effect on your postural imbalance. Keep in mind this is not a quick fix, so be determined to correct yourself and these top 5 tips will help you along the way!

8 Comments
used surfboards california link
26/7/2017 05:31:25 pm

So, you got a great deal and found a cheap flight to your surfing destination. If you are packing up your Dakine bag with your two favorite surfboards, you may be in for a nasty surprise. In the world of surf travel, not all airlines treat your surfboard the same.

Reply
write my essay online link
28/9/2017 04:43:24 pm

Always having the perfect posture would take time and practice. Posture is important because you want to present yourself in a decent way when in front of other people. But even if it takes a lot of time and practice, it is worth it because not only do you look a lot better with good posture, you will also become healthier because you get to make sure that you are not hurting your spinal cord. I suggest that you take time to push your back into a wall at least twice a day because that will help you get used to having a good posture. You can also opt to do exercises if you want to do more than just pushing your back into a wall.

Reply
Reflexology link
29/10/2017 08:07:24 am

This is a great post. I like this topic.This site has lots of advantage.

Reply
Physicool link
7/3/2018 02:28:55 am

I can see how posture is important, just looking at some of the images makes me cringe. The body is designed to make the most out of the curves but when I had my disc shaved in my lower back I lost a lot of curvature and can see in the mirror how bad it is at times. I love the deep tissue and relaxing massage as I feel my back crack.

Reply
nintendo platinum points link
13/3/2019 10:06:25 am

EShop is a digital distribution platform based on the Nintendo network for video games.nice post

Reply
keith flint net worth link
9/5/2019 03:22:42 am

Your post is really helpful for me.Thanks for your wonderful post. I am very happy to read your post.

Reply
Mal
17/1/2021 12:16:47 pm

Great post muscle imbalances cause movement impairments and jiont dysfunction, extreme prolonged imbalances cause contractures and disability. Massage and stretching is a must, massage is ancient art.

Reply
Josh Foster @ chairsstreamline link
3/5/2021 04:47:11 am

Hello,
This blog is very nice and useful a blog info useful. Thank you for sharing this blog

Reply



Leave a Reply.

Proudly powered by Weebly
Photos used under Creative Commons from naosuke ii, iluvcocacola
  • Home
  • About Us
  • Location
  • Treatments & Prices
  • Offers
  • Reviews
  • Booking & Contact
  • Blog