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SPORTS & FITNESS

Mountain Views-News Saturday, April 27, 2024 

MUSCULAR IMBALANCE: WHAT A PAIN

Whether you’re already exercising regularly or don’t work out at all, the concept of muscular balance is something that everyone should 
know about. Simply picking up a pair of dumbbells or doing a bunch of squats doesn’t necessarily make your body fit and operate 
optimally. Different muscle groups require varying amounts of strength. If you have any musculoskeletal pain or a chronic condition for 
which you haven’t found a cause, consider the possibility of a muscle imbalance issue.

Here are some potential issues associated with imbalances in each of 5 different muscle groups:

Quadriceps to Hamstrings:

Imbalances between the quadriceps (front of the thigh) and hamstrings (back of the thigh) can contribute to knee pain, especially issues 
like patellar tracking problems or patellofemoral pain syndrome. Weak hamstrings relative to quadriceps can increase the risk of ACL 
(anterior cruciate ligament) injuries due to poor support and stability of the knee joint during activities like jumping or pivoting (basketball, 
tennis, soccer, dance, martial arts, etc.). Generally, hamstrings should be about 60-75% as strong as the quadriceps. So if you’re doing a leg 
extension with 100 lbs., the opposing hamstring curl should be around 60-75 lbs.

Biceps to Triceps:

Instability between the biceps (front of the upper arm) and triceps (back of the upper arm) can contribute to overuse injuries and pain in 
the elbow joint, such as tennis elbow or golfer's elbow. Weakness in the triceps, in particular, can lead to shoulder displacement and an 
increased risk of shoulder injuries, as the triceps play a role in stabilizing the shoulder joint. Building bulging biceps while neglecting the 
back of the arm is counterproductive. Triceps strength should actually be about 1.5 times greater than bicep strength. Exercises that can 
help strengthen biceps include standard curls, and for triceps, dips. Test both muscle groups with the same weight. You should be able to 
do more repetitions or lift heavier weights with the triceps.

Gluteals to Hip Flexors

Glute muscles help you stand tall and straight, while your hip flexors are the muscles in the front of your hips that help you lift your knees. 
Glutes help push your hips forward, and your hip flexors help you bring your knees up. To check if your glutes are stronger, try doing exercises like squats or lunges. If you feel like your 
rear muscles are doing most of the work and you can do these exercises easily, your glutes might be stronger. But if leg lifts or knee raises feel harder and you feel more strain in the 
front of your hips, your hip flexors might be weaker. Ideally, your glutes should be stronger than your hip flexors to maintain your posture and avoid lower back pain. A good balance 
would be for your glutes to be about 1.5 times stronger than your hip flexors. This means if you can lift 30 pounds with your glutes, you should aim to lift about 20 pounds with your 
hip flexors.

Chest to Back:

The chest muscles (pectoralis major) and back muscles (latissimus dorsi, rhomboids, etc.) are crucial for upper body strength and balance. Both help prevent shoulder injuries and 
maintain good posture. Muscle imbalances between the chest and back can lead to shoulder instability and an increased risk of injuries such as rotator cuff tears or shoulder impingement 
syndrome. Weakness in the back muscles can contribute to rounded shoulders, forward head posture, and other postural issues. Strive for a similar level of strength in both areas to 
keep your upper body strong and steady. Push-ups are great for the chest and other upper back muscles, while bent-over rows target more of the back.

Abdominals to Lower Back:

The abdominal muscles (stomach area) and lower back muscles (erector spinae) work together to stabilize the core and support the spine. It's essential to have balanced strength 
between these muscle groups to prevent lower back pain and maintain good posture. Poor core stability increases the risk of injuries during activities that require spinal support and 
stabilization. The abdominals should be slightly stronger than the muscles in your lower back. Include exercises such as crunches, planks, bicycle crunches, as well as back extensions 
(Superman), pelvic tilts, and bird dogs (kneeling with both hands on the floor and lift opposing arm and leg outward).

If you suspect that you may have a muscular imbalance, you can correct it. Identify which muscle group is likely causing the problem. Start with light weights or bodyweight variations 
and gradually build strength. If you need help with exercise selections or assessing your muscular strength, let us know. Regular strengthening with the right amount of resistance can 
help you build a stronger, more balanced body and prevent several painful conditions.


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.com. 
Visit her Facebook page at: michelesfitness Visit 
her Facebook page at: michelesfitness.


ALL THINGS By Jeff Brown 

LETTING GO OF NOTHING: RELAX YOUR 
MIND AND DISCOVER THE WONDER OF 
YOUR TRUE NATURE 

by Peter Russell 

A practical and empowering approach to the age-old 
quest to let go of the thoughts and feelings that block 
happiness, impede change, and hinder self-acceptance

Anyone who has dipped a toe into any of the world’s 
spiritual traditions knows that letting go and letting be are key. But how? 
In this fresh, frank, and powerful guide, Peter Russell allows readers to 
see that the things we get hung up on are generally not tangible problems 
in the present, but are instead thoughts, feelings, interpretations, beliefs, or 
expectations we have about them. These are not actual things; they exist only 
in our minds. And we can strip these “no-things” of their power and let them 
go by making a simple change of mind.

Russell boils this letting go down to remarkably easy methods of accepting, 
acknowledging, recognizing, and even befriending what we tend to run 
from. This paradoxical practice generates peace of mind, fresh perspectives, 
and wisdom in action. In turbulent times like ours, this is a true power, one 
available to us all.

Peter Russell is an author, speaker, and leading thinker on consciousness 
and contemporary spirituality. Russell earned a first-class honors degree in 
theoretical physics and psychology — as well as a master’s degree in computer 
science at the University of Cambridge, England. He also studied meditation 
& Eastern philosophy in India. He is the author of 12 books. See him on 
YouTube


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com