A Balanced Life
We have delved into the topic of psychological and even spiritual balance quite a lot in past articles–but today we’re going to talk strictly about biomechanical balance.
Even though physical training has been a constant in our lives for many years, we’ve been surprised from time to time how, despite our best efforts, there are considerable imbalances in strength between our left and right sides. Often we are aware that the arm we write with and throw with is a bit stronger than the non-dominant arm. Generally, this isn’t too much of a problem–as far as the functioning of the whole body. Imbalances in leg strength, glute strength, and core strength, however, can cause a cascade of problems–to sore lower backs, aching knees, and painful hips.
Test Your Body for Imbalances
The way to test for unilateral (side-to-side) imbalances is to perform a unilateral exercise, and compare the strength to the opposite side. For legs, we like a one-legged squat to a chair or solid surface.
You stand on one leg against a chair, and put one leg out in front of you (between knee- and hip-high), and simply sit back onto the chair slowly, touch lightly, and return to standing on one leg. If you can’t stand up again, simply raise the surface you’re sitting onto, until you can comfortably return to standing on one leg. Then perform the same exercise on your opposite leg. Feel a difference? The beauty of this process is that the test is also the solution. Work these single-leg squats into your exercise routine every few days, doing three to four sets. When they are getting too easy, increase the repetitions, or lower the object you are squatting on to. To really test your core and balance, try alternating squats on each leg. This will build powerful and balanced glute and leg muscles.
To test for core stability, do a side plank, either on your forearm, or onto your straight arm. Once in position, try to lift your top leg away from your bottom leg and hold it there.
Afterward, perform the same movement on your opposite side. Feel a difference? Again, the test is also the solution here. You may feel weaker in one hip or one shoulder. Work these raised-leg side planks into your exercise routine every few days. The payoff will be strong, balanced hips and shoulders and less back and upper neck pain.
In Summary
You can become very strong and still have vast imbalances in your body. Even when you are concentrating on proper technique, your body is always trying to find the easiest way to move. We all have strength imbalances, and addressing them will mean less pain and more joy of movement in our lives.
Until next time,
Scott and Lennart