Recently, a friend asked me if building muscles helps to adjust my postureWhy do many people say that you have to adjust your posture before exercising?
In fact, in addition to posture problems caused by congenital bone development, more than 90% of the other posture problems are caused by muscle imbalance.
Therefore, the purpose of muscle building is to find the initial balance for the imbalanced muscles. As for whether you have to adjust your posture before exercising, this needs to be decided according to the intensity of your training.
Generally speaking, the process of exercise is the process of gradually becoming stronger, that is, the process of gradually increasing the weight you use and the intensity of training. If you're just trying to maintain your current level of fitness, then a slight physical condition doesn't hurt, and attention is only slight. But if you accidentally put on weight, even a minor posture problem can lead to irreversible damage.
Here are a few common posture problems and the problems that can arise from training with them.
Turtle neck is a very common posture problem nowadays, about 5 out of 10 people have turtle neck. The reason for its appearance is due to the imbalance of muscle strength around the neck, or more directly, the imbalance of muscle strength between the front and back.
If you have seen the skeleton structure of the human body, you can intuitively see that our head is made of a lonely cervical vertebrae, and it is impossible to rely solely on the cervical vertebrae to maintain the stability of the head, as if a stick is on top of a ball.
Therefore, the balance of the skull is maintained by the muscles that surround the cervical spine. These muscles connect the skull and clavicle and form many neck muscle groups, such as trapezius, cervical clip, posterior cervical muscle, anterior scalene muscle, posterior scalene muscle, etc., which are involved in the stabilization and movement of the head. The anterior neck tilt is due to long-term head bowing or neck tilting, resulting in weak anterior neck muscles and tension in the posterior neck muscles.
Many people feel neck pain from time to time when doing bench presses, squats, and sit-ups, and even sometimes have symptoms of dizziness and headache, a large part of which is because of the forward tilt of the neck. Because when doing these movements, the neck itself should be in a relaxed state, but because of the problem of leaning forward, it will Xi inertia and cause tension in the back of the neck muscles, compressing the spinal nerves and causing discomfort.
You say it's good to put your neck down, but the problem is that they can't put it down. Because letting it down means that you need to focus on overcoming tension in your neck muscles, and when training the target muscles, most of your attention is focused on the target muscles, and the rest is more in a natural state, which is difficult to use at the same time.
Round-shouldered hunchback is common in teenagers and long-term desk workers, because the body is in a state of curled up and arched back for a long time, resulting in too tight pectoral muscles and too loose back muscles, so the pectoral muscles will stretch the body and bend forward, which is commonly known as "Luo Guo".
This kind of posture problem is also more common in women, after all, women's weight is relatively heavy. However, after correcting the problem of round shoulders and hunchback, women's temperament will also improve in a straight line.
The round-shouldered hunchback is often prone to problems during training is the deadlift, of course, other movements that train the back are also prone to problems, such as rowing, high pulldown, etc., but it is not as deadly as the deadlift.
Deadlifts require the back to remain straight during training in order to focus the stress points on the back muscles. If the back is hunched, a large part of the force originally borne by the back muscles will be shared by the spine, which can easily cause irreversible damage to the spine.
There are many causes of scoliosis, such as pelvic tilt, long and short legs, etc., among which scoliosis caused by muscle imbalance is common in the legs.
The stilted legs will cause the center of gravity of the human body to shift to a certain side for a long time, and over time, it will cause the strength of the psoas quadratus, internal and external oblique muscles, and rectus willow muscles to be unbalanced, resulting in traction scoliosis.
This posture will have problems in many training movements, such as squats, deadlifts, bench presses, presses, etc., because the whole person's line of force is offset, and there is no way to keep the body stable, so it's no wonder if there is no problem.
Anterior pelvic tilt is also a more common posture problem now, many people are not very sure whether they have this problem, you can refer to the following typical manifestations, if it appears, then there is a high probability of anterior pelvic tilt, and then further testing.
For example, you can't lose weight no matter how you usually lose your big belly, your buttocks can't be retracted all the time, your back hurts when you stand or walk for a long time, and your knees are unnaturally overextended.
In general, the proportion of women with anterior pelvic tilt is higher than that of men, and it is common in pregnant women, beer bellies, etc. Because many girls deliberately their buttocks in order to pursue S-shaped curves, they will form a false buttocks over time.
The root cause is also muscle imbalance, for people who are often sedentary, the hip muscles are in a state of weakness for a long time, and the iliopsoas muscles on the front side of the hip are in a state of contraction tension for a long time, resulting in the pelvis being pulled forward.
The most unfavorable training movement when the pelvis is tilted forward is the squat, because the pelvis is not in a neutral position, which will cause the force line of the barbell to shift forward, and it is easy to lean forward during the squat.
Foot valgus is usually twin brother to ox-shaped legs, and the two tend to appear in pairs and influence each other.
Foot valgus is what we usually call the inner eight and outer eight, which is generally due to the imcorrect walking posture for a long time, which leads to the imbalance of the calf muscles, which affects the thigh muscle imbalance upwards and produces ox-shaped legs.
Similarly, ox-shaped legs can also be conducted downward to produce foot valgus, which is generally more common in people with crossed legs.
Frequent leg bending can lead to an imbalance in the inner and outer leg muscles, and in general, the inner thigh muscles are tense and the outer muscles are relaxed, resulting in O-shaped legs. Conversely, X-shaped legs are produced, and ox-shaped legs can cause an unconsciously outer or inner eight when walking.
The more lethal training movements of this posture problem are also squats, especially X-leg squats, which are simply a joke with life.
A person with X-shaped legs to do a barbell squat is easy to produce knee buckles in the process of squatting, which is often unaware to the trainer, and when the weight is too large, it is easy to break the knee directly. A lot of the time, it's not that you can't bear the weight, it's because of your posture that the power is lost.
Therefore, strengthening the exercise of weak muscles and properly relaxing the tense muscles can effectively alleviate most of the posture problems. For example, for the neck of a turtle, you can use the method of standing against the wall and pressing the body against the wall from head to toe, which can be a good exercise for the neck muscles.
Different posture problems need to take different training actions in a targeted manner, and generally speaking, functional training is mostly used to adjust posture problems.
It is recommended to train after adjusting your posture correctly, after all, the purpose of your exercise is to make your body healthier, not to see if you are lucky, and there is no need to take risks to exercise. Many people just want to train blindly, especially if they want to gain muscle, and as a result, there is an unexpected fatal accident.
Life is only once, and you can do it and cherish it.
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