Have you noticed how popular weight lifting is getting? Maybe you are thinking about starting a free-weights program yourself. Strength training can increase the metabolism, burn calories and generally improve your overall well being. But, it is important to maintain BALANCE in any weight training program. Educating yourself about your body and getting qualified guidance will ensure successful results without injury.

Our muscles work in opposing groups that balance against each other when we move, lift or maintain a position against the force of gravity. Most people with back or neck problems have poor posture habits to begin with and have weak muscle groups opposing tight muscle groups. If you strengthen the tight muscles instead of the weak ones, you can make your situation worse.

Typically, if you want to strengthen your back, you must begin with toning or strengthening your abdominal muscles and gluteal muscles (buttocks) while stretching the muscles that support the lower spine. If you sit a lot in your daily routine, you probably also need to stretch the psoas muscle (SO-as), which is located at the front of your backbone and behind the abs. Gradually, as these important muscles are strengthened and the low back becomes more flexible with a balanced program of stretching, you can begin to add the more advanced level of low back strengthening exercises.

Similarly, with chronic neck problems, the upper back muscles often are weak and the shoulders slump forward in a slouched posture. This causes constant irritation at the area between the shoulder blades and often at the base of the skull, as well. Headaches can develop secondary to the chronic tightness in the muscles and joints of the neck. The opposing muscle group to these weak posture muscles is the tight and shortened pectoralis muscles (across the chest). These are in need of stretching, while the upper back muscles need to be strengthened.

As the posture straightens, the shoulders are pulled back, the head is balanced over the shoulders and torso, the torso is balanced over the pelvis and the knees are slightly flexed. With the body in BALANCE, increased strength and stamina are coupled with increased relaxation and stress relief!

If you think this information may apply to your situation and you would like a personalized assessment, please contact me for an exam and consultation.

Yours in wellness,
Dr. Nancy Colfer

For more information, or to set up an initial visit, call us at 345-9401 or e-mail us at info@drcolfer.com.