If muscle imbalance is not evaluated and corresponding training is not done, the movement pattern may be changed, compensation may occur, and repeated pain attacks or chronic pain may occur. Therefore, stretching and movement training are indispensable; the picture shows the scene photo.

(picture taken from freepik)

[Health Channel/Comprehensive Report] Many people use 3C products and other poor posture, which leads to problems such as neck forward.

In this regard, the physical therapist explained that among the problems of neck posture, upper cross syndrome is common.

It is important to relax and stretch the tense muscles, but if the muscles are out of balance without assessment and corresponding training, you may end up changing the movement mode, compensating, aggravating the problem or injury, and causing repeated pain episodes or chronic pain. Stretching and movement training are indispensable.

Physiotherapist Wang Wenyu pointed out in the Facebook fan page "Wang Wenyu Physiotherapist‧Amber physiotherapist" that the definition of muscle balance refers to the relative equality of muscle length and strength between the acting muscle and the antagonistic muscle. Functionally it is a must.

Muscle imbalance can be divided into functional imbalance and pathological imbalance. The reason is that the proprioceptive stimulation of the joints gives the brain feedback and releases instructions, causing some muscles to become weak and inhibited, and some to become short and stiff.

Please read on...

⁡ Neglect of muscle imbalance for fear of compensation

⁡The muscle imbalance in these situations will bring about tissue changes, which will affect the movement and produce inappropriate movement patterns, which may eventually lead to discomfort such as pain and inflammation.

For the theory of muscle imbalance, it is necessary to understand that the possible causes are "muscle imbalance caused by repetitive movements and postures" and "muscle imbalance caused by neuromuscular control".

In the process of muscle imbalance, pain may not necessarily occur, but it will eventually affect proprioception, joints are not in the ideal position, and then change the movement pattern, compensation, and aggravate the problem or injury.

There may even be recurrent or chronic pain conditions.

This is also the reason why sometimes pain is clearly felt, but in imaging, there is no obvious pain-causing injury on the tissue.

Changes in the curves of the neck, shoulders, and thoracic spine

Crossover syndrome refers to changes in the head, neck, shoulders and curves of the thoracic spine.

A clinically assessable posture that may present cervical lordosis, forward head posture, rounded shoulders, altered scapular position, etc.; and may result in excessive cervical protraction, thoracic flexion, and scapular downward or forward rotation, or It is the inward rotation and lowering of the shoulder joint.

The above factors will change muscle power, such as increasing the activity of the upper trapezius muscle, reducing the activity of the serratus anterior, reducing the subacromial space, shortening the length of the levator scapula and sternocleidomastoid muscles, etc.; resulting in static and dynamic movements of the scapula and cervical spine The imbalance of the neck makes the biomechanical efficiency of the neck worse, and increases the situation of shoulder joint and cervical spine injury problems, and the imbalance of these muscle groups is to complement the stability of the neck.

deep cervical flexors

The "deep cervical flexor muscle group" is the main key muscle group for stabilizing the cervical spine. In cases where the head is tilted forward, it is found that this muscle group is relatively weak and elongated, making it difficult to maintain and stabilize the cervical spine.

Therefore, in such cases, it is not enough to just train strength, but to evaluate and arrange appropriate proportions for these unbalanced muscle groups to correct exercises according to the problem.

Interventional improvements in the face of muscle imbalance theory are:

●Improve proprioception.

●Induces coordinated control, posture and balance, by improving central nervous system control.

●Improve the tension balance of muscle imbalance.

Stretching and training are indispensable

Wang Wenyu pointed out that massage and stretching are not enough for muscle imbalance, and appropriate treatment should be given after assessment and understanding of the individual situation.

According to a 2019 study, for individuals with upper cross syndrome, a training plan of at least 50 minutes 3 times a week for 8 weeks is as follows:

● Stretch for 30 seconds each time, increase by 5 seconds every 2 weeks.

●Stability training is aimed at deep neck flexors and cervical spine stability. At the beginning, repeat 6 times, hold for 2 seconds each time; in the later stage, repeat 10 times, hold for 10 seconds.

●Scapula stability and balance training, each load will be adjusted according to individual conditions.

Start with 40% of 10RM, increase the load by 10% every two weeks, and finally increase to 70% of 10RM.

(RM is the maximum number of reps that can be done under a certain weight).

Studies have found that these exercises optimize the use of the neck and scapular muscle groups.

But Wang Wenyu also reminded that when the posture of the head and neck such as the tortoise neck begins to change, or the deep neck muscles are unbalanced, the sternocleidomastoid muscle will begin to become the main muscle group.

Training the deep neck muscles will also reduce the activation of the sternocleidomastoid muscle, so stretching and movement training are indispensable.

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keywords

  • muscle

  • Rehabilitation

  • cervical spine

  • poor posture

  • upper cross syndrome

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