|
Welcome to J4 Magazine Articles!
ALL » Sports » Fitness >> View Article
|
|
|
|
J4 Magazine
Articles last news, Information and
articles resources,professionals and contain real world advice,More
articles from J4worldwire
|
|
|
|
 |
|
 |
| "Bodybuilding Sins" That Cause Back Pain and Missed Workouts:
Part 3 |
By:
Jesse Cannone CFT, CPRS, CSPN and Steve Hefferon, CMT, CPRS |
|
|
“Bodybuilding Sins” That Cause Back Pain and Missed Workouts:
Part 3 by Jesse Cannone, CFT, CPRS and Steve Hefferon, CMT
Welcome to article number 2 in our series “Bodybuilding Sins
That Cause Back Pain and Missed Workouts”. In this article we
are going to talk about how bodybuilders tend to create massive
muscle imbalances and what you can do to not be one of them. If
you missed the first article, you can read it by clicking on the
link below. Here’s a breakdown of the articles to look for: 1.
Article #1 - Choosing The WRONG Exercises 2. Article #2 -
Training Variations for Pain Relief and Maximum Results 3.
Article #3 - Targeted Stretching 4. Article #4 - Targeted
Exercises 5. Article #5 - Rest, Recovery, and Injury Prevention
Article #3 - Targeted Stretching Stretching can be great, but it
can also make existing injuries worse or even bring about new
ones! The key to making stretching work for you is knowing which
stretches you need to be working on… and just because a muscle
feels tight, that doesn’t necessarily mean it needs to be
stretched. For example, many people stretch the hamstrings
because they feel tight and they think the hamstrings are
limiting their flexibility… the fact is, most of the time the
hamstrings are “tight” because they are constantly being pulled
/ lengthened due to muscle imbalances that tip the pelvis
forward. As you can, when the pelvis tips forward the hamstrings
get pulled upward and are constantly held in a stretched
position… And this is why millions of people can stretch their
hamstrings every freakin day and never make any improvement in
their flexibility…. Are you one of those people? If you are, you
need to stop stretching your hamstrings and find out exactly
which muscles you need to be targeting by reading the rest of
this article… Not only does this forward tipping of the pelvis
(which is caused by muscle imbalances) keep the hamstrings tight
and make it very difficult to make improvements in the muscles
flexibility, but it also leads to the following: • increased
stress / wear and tear from the ankles all the way up the spine
For example, the forward tipping of the pelvis places uneven
pressure on the ankle, knee and hip joints and also many of the
vertebrae in the spine. • weakens the hamstrings, inhibits
normal functioning and increases the likelihood of hamstring
pulls When the hamstrings are constantly being strained because
of the muscle imbalances, the muscle is weak, not able to
function as it normally would, prone to injury and without
correcting the muscle imbalance recover can take up to 9 months
to a year, or longer! • creates excess curvature in the lower
and middle spine This tipping of the pelvis places excessive
amounts of abnormal stress on the muscles, vertebrae and discs
in the lower and mid spine and this sets you up for potential
injuries to the muscles of the lower and middle back… Plus, it
also causes the discs between your vertebrae to wear down and
deteriorate much faster than they normally would and this sets
you up for degenerative, bulging, protruding and herniated discs
along with numerous other spinal conditions like arthritis,
spinal stenosis, and the oh so popular sciatica!
This hamstring example is just one of many… muscle imbalances
are responsible for nearly every ache, pain, injury and
condition out there! Here are a few more examples of injuries /
conditions that are caused by muscle imbalances and can easily
be prevented and/or eliminated with targeted stretches and
exercises: • upper back and neck pain • shoulder injuries
(rotator cuff) • elbow and wrist pain (carpal tunnel,
tennis/golfer/baseball elbow, etc) • knee pain (runners knee,
chondromalacia, ligament tears, etc) • hip pain (IT band
syndrome, bursitis, etc) • ankle pain (Achilles tendonitis, shin
splints, plantar fasciitis, heel spurs, etc) All of these
conditions are caused by muscle imbalances and will NOT go away
unless you work towards correcting the imbalances… and the only
way to know for sure which imbalances are causing your pain or
injury is to do a series of physical assessments like the ones
covered in our “Lose the Back Pain Video” which is designed for
anyone suffering from back pain or sciatica. What the heck is a
targeted stretch? This is a question we are asked often and
here’s the definition we give it: Targeted Stretch - a stretch
or stretching exercise that is chosen, based on physical
assessments, to target a specific muscle or muscle group to
increase the flexibility and range of motion in that area and
bring the bones and or joints back towards the normal position.
When you compare a targeted stretch to general stretches like
the ones found in Yoga, Pilates and the corny ones your doctor,
chiropractor or physical therapist gives you, it’s no surprise
they give little or no pain relief and almost always fail to get
rid of the problem. Conclusion Remember, the key to eliminating
injuries and preventing future ones is to identify what areas
you need to target. In the next article we’ll be discussing in
detail, how to address various injuries like back, hip, knee,
and shoulder pain with targeted exercises. In the meantime, be
sure to read thru all of our detailed Back Pain Articles and if
you have questions, please post them in our Discussion Forum.
---------------
|
|
|
 |
 |
 |
 |
|
|
