Imbalance may be triggered by muscular overload and fatigue, as well as by weak or unstretched muscles. Sitting for long periods also causes permanent muscular imbalance. This is especially the case if you form a hunched back, so that the back muscles become long and weak, whereas the abdominal muscles become shorter.
Once properly assessed, muscle imbalances and postural dysfunctions are fairly easy to correct. Generally we focus on three main areas: Mobilising joints and releasing short, tight muscles and soft tissues. Strengthening the longer, weaker muscles to correct the body's alignment and movement control.
Effective strategies to address muscle imbalances
Targeted stretching. Focus on stretching tight muscles and releasing tension in areas prone to imbalances, such as the hip flexors, chest, and upper back. Strength training. Perform exercises that target weaker muscle groups to improve overall muscle balance.
Warning signs of a muscle imbalance include: Training in only one sport or targeting only one muscle group. Poor posture. Noticeable difference in strength, flexibility or balance on one side of the body versus the other side.
Ignoring muscle imbalances can have far-reaching effects on your body, leading to chronic pain, decreased performance, and an increased risk of injury.
A side shift can occur due to a number of reasons – an awkward movement, lifting something incorrectly, or even from prolonged poor posture. The spine, which should ideally be in the middle of our back, shifts to one side, resulting in the visible lean and often causing a sharp, localised pain.
A common technique for detecting muscle imbalances is known as a Muscle Balance Assessment (MBA), which consists of a series of tests that evaluate the range of motion in your joints as well as the strength and flexibility of your muscles.
Side sleeping can cause or exacerbate shoulder and neck pain, and contribute to muscle imbalance. Therefore, side sleepers need to be aware of their neck and shoulder alignment to avoid waking up with body aches.
Unilateral exercises, where you work one side of your body at a time, can help you address and prevent imbalances between the right and left sides of your body because you can't “hide” behind your stronger side. Focusing on antagonistic muscles if you're dominant in a particular area can help, too.
When muscles are weak, it is more difficult to balance yourself from your center of gravity. This increases your risk for falls, and it can affect your arm and upper body movements. Back pain, difficulty standing up from a seated position, and incontinence may also indicate an unstable core.
Although a small amount of natural muscle loss will inevitably occur with age, it can be slowed and sometimes even reversed.
The symptoms often ease after a few days. You'll usually get your balance back over 2 to 6 weeks, although it can take longer.
Several factors may contribute to this asymmetric posture: Muscle Imbalance: Imbalances in the muscles supporting the spine can lead to one side becoming stronger or tighter, resulting in a lean to one side. Spinal Misalignment: Spinal curvature abnormalities like scoliosis can cause the spine to lean to one side.
For minor imbalances, patients may see improvements in as little as 2-4 weeks with regular chiropractic adjustments and prescribed exercises. However, more severe cases can take several months of dedicated treatment.
Reflux and heartburn: If you suffer from heartburn, sleeping on your right side can make symptoms worse, Salas says. That's true for people who have gastroesophageal reflux disease (GERD) and for people who have heartburn for other reasons, such as pregnant women.
A well-rounded exercise program that strengthens and stretches all muscle groups can help correct or prevent muscle imbalances.
Do muscle imbalances fix themselves? Muscle imbalances won't resolve on their own. To correct them, focus on strengthening the weaker muscles through targeted workouts.
Not only can strong hamstrings help prevent injury, they can help with alleviating some pain as well. Studies show that stronger hamstrings can help alleviate low back pain because of how they're used in daily activities. Hamstrings aren't the only muscle that can help with all the above!
Hemihyperplasia (sometimes referred to as hemihypertrophy) is a rare condition in which one side of the body or a part of one side of the body (such as a hand or leg) grows significantly more than the other due to an over-production of bone or soft tissue. This overgrowth causes visible unevenness or asymmetry.