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Posture Dysfunctions

 

When we repeat dysfunctional patterns over and over again, our bodies get used to staying within the dysfunction rather than changing. For example:  If you was to sit in a desk for 8 hours a day, you would probably end up with a slumped posture, as a result of protracting shoulders and hunching over to reach the keyboard. Within time, your body would memorize these patterns, tightening muscles throughout the body, until that bad posture was set as a new neuromuscular pattern. Poor Neuromuscular patterns increase the chance for injury anytime you move, because they constrict your natural movement. Correction of these problems is not optional! If you expect to get any kind of sustainability within your movement and exercise regimen, I would focus on alignment techniques first. Also, major muscle groups responsible for strength, explosiveness and agility become inhibited when muscular deficiency is present. You can’t have safety without athleticism because they go hand in hand with each other. Here are a few strategies you can utilize own your own:

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Self Myofasical Release 

 

A technique utilized to make muscle tissue that is bound up, unbind. 

All muscles are wrapped in a web called fascia. When dysfunctional movement patterns are created in muscles, the fascia will effectively develop knot like properties that will impede range of motion. After Myofascial release is implemented, muscle tissue becomes pliable and will effectively become maliable again to improve functional movement. Tools to choose from:  1. Lacrosse ball 2. Medicine Ball 3. Foam Roller 4. Theracane 5. Hanbō  6. Pvc pipe

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Why Do You Need to Stretch?

 

If practiced enough with the right strategy, static stretching can become a very useful tool in the re-alignment process.

The common problem with most people utilizing static stretching, is stretching muscles that don’t need to be stretched.

For example, let' use muscles called  (Gluteus Maximus, Hamstrings) most people who stretch their hamstrings all the time may not understand that the root foundation to their tight hamstrings has to deal with another set of muscle groups called, the hip flexors.

 

Your Gluteus Maximus and Hamstrings are the primary muscles involved in hip extension (opposite to hip flexion). The dominant of the two is the Gluteus Maximus. If you happen to have the habit of sitting a few hours a day, there are these muscles on the front part of your pelvis that are going to become tight.

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These muscles (hip flexors) constrict the movement of the Gluteus Maximus when they are tight, because they work in the opposite motion. Once this happens, the Hamstrings have to take over and become overworked a tight. So the origins of the Hamstring tightness never had to do with the Hamstrings at all.

 

Now if you wanted to correct this problem with the hamstrings, you could use several static stretches to open up the hip flexors. This would allow the Gluteus Maximus to mobilize, and now the hamstrings wouldn’t have to overwork anymore.

If we can understand why we stretch the muscles we are stretching, static stretching can be an effective useful tool in your arsenal.

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Corrective Exercise

 

Corrective exercise is a method of rewiring of old, imbalanced muscular patterns and replacing them with more natural ones.  It is this aspect in the process that determines whether you are going to move correctly or incorrectly. The importance of understanding the proper bio-mechanics of how to do this cannot be overemphasized. If you don’t understand how bio-mechanics work on a particular set of dysfunctional muscles, you might make problems even worse than what it was. If done correctly, corrective exercise can work miracles. If Static Stretching and Myofascial release are strategically implemented before to allow for better mobility, corrective exercise can be utilized optimally.

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