The Importance of Correcting Muscle Imbalances Posture

The Importance of Correcting Muscle Imbalances Posture

Today we take a look at correcting muscle imbalances, why is so important, some of the main culprits in developing muscle imbalances. 

Many times when we first start going to the gym we just throw a routine together of stuff that we like to do and do more of it, this is a major mistake. When it comes to programming there is a fine art to structuring the exercises and having an equal amount of movements in every direction. For example, including an equal amount of bench press and rowing so that one side is not overpowering the other side. Many times this is how imbalances first start for people who start exercising.

Next we look at what would happen if you continued in an unbalanced training program talking about why it would reinforce poor movement patterns, increasing your risk of injury and potentially causing overuse injuries (tendonitis).

Why is this bad? Having an imbalanced training program will more than likely leave you with a poor posture, which can give you all sorts of body pain and discomfort.

Then we take a look at two of the most common forms of poor posture, upper crossed syndrome and lower crossed syndrome and break them down

Upper crossed syndrome

Weak Muscles

  • Neck Flexors

  • Lower Traps

  • Serratus Anterior

Tight Muscles

  • Pecs

  • Upper Traps

  • Levator Scapulae

Exercises to strengthen the weak muscles

  • McGill Neck Flexor

  • Yates Row

  • Scapular Pushups


  • Doorway Pec Stretch

  • Head Tilt

  • Head twist + Pull

Lower Crossed Syndrome

Weak Muscles

  • Abdominals

  • Glute Max

Tight Muscles

  • Hip flexors

  • Erector Spinae

Exercises to strengthen the weak muscles

  • Plank

  • Hip Thrust


  • Lunge

  • Child’s pose.

What we hope you take away from the lesson today is to do the research or hire someone to be able to assess your current posture, see what imbalances (upper crossed, lower crossed) and be able to correct them through a well structured exercise program. Leaving you better than you started!

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