Research and News
Posts tagged muscle imbalance
Exercise program improves posture in swimmers
Feb 14th
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Swimmers commonly suffer from shoulder pain due to the repetitive and overhead nature of the sport. A condition called “swimmer’s shoulder” has been characterized by shoulder instability, impingement and rotator cuff tendonitis. About one-half of college swimmers have shoulder pain that affects their training routine. Swimmers sometimes demonstrate alterations in posture such as forward head posture (FHP) and rounded shoulder posture (RSP). These postural changes are often associated with muscle imbalance of the neck and shoulder. Researchers wanted to find out if an exercise program could improve posture, strength, and shoulder function in collegiate swimmers.
28 swimmers were block-randomized into an exercise or control group based on their event. The exercise group performed an 8-week stretching and strengthening program, 3 times a week. Download the Swimmers Posture exercise protocol here. The strengthening exercises consisted of body-weight arm exercises using an exercise ball for support, while foam rollers were used to assist with the stretching exercises.
At the end of the training program, the training group significantly improved their forward head posture and rounded shoulder posture. Isometric scapular muscle (trapezius and serratus anterior) also improved significantly; More >
Thera-Band Exercises Featured for Muscle Balance in Bottom Line Secrets
Jan 5th
Bottom Line Secrets, a free e-newsletter, recently featured Dr. Phil Page in an article about simple exercises using Thera-Band resistance for muscle imbalance syndromes. He provides simple exercises for knee pain, hip pain, as well as upper back and shoulder pain… Read the entire article below.
Source: HealthyWoman / Bottom Line: December, 2010
Body-Balancing Workout for Pain-Free JointsWhen it comes to our muscles, stronger is better, right? Not necessarily. When one muscle is too strong compared to another, it creates an imbalance that leaves our joints vulnerable to inflammation, injury and pain.
According to physical therapist and certified athletic trainer Phil Page, PhD, PT, coauthor of Assessment and Treatment of Muscle Imbalance, as we age, certain muscles typically become overstretched, which weakens them… while certain other muscles tend to shorten, becoming strong but tight. Scientists aren’t sure why this happens (though poor posture is a likely factor), but they do know that it causes abnormal wear and tear on joints.
Example: In the shoulder joint, various muscles pull from different directions on the ball at the top of the humerus (upper arm bone). This keeps the ball perfectly centered in the socket, as it should be. But if the muscles at the back of the shoulder More >
Active Aging Today Series: Thera-Band Exercises for Muscle Imbalance
Dec 29th
Muscle Imbalance Syndromes in Older Adults by Dr. Phil Page
As we age, muscles develop characteristic patterns of tightness and weakness, leading to muscle imbalance. This imbalance is often associated with poor posture and musculoskeletal pain. Specific exercises with Thera-Band Resistance Bands and Stretch Strap can help restore muscle balance and improve posture. Download and read the article with exercises here.
REFERENCE: Page P. Muscle imbalance syndromes in older adults. Active Aging Today, 1(6), 2010. Available online here
Visit the Thera-Band Academy Older Adult Resource Center here
