Every single person has some kind of muscle imbalance. A muscle imbalance is where one muscle is weak and the antagonist or opposite muscle is tight. These imbalances are one of the most common impairments that we as physical therapists see during evaluations. They often the result of habitual movements such as only working out certain muscle groups or doing repetitive motions, such as running, without cross training.
One primary cause of muscle imbalances is poor posture. People are working longer hours, staring at their computer screens for hours and hours. This causes muscle imbalances which can lead to neck pain. One of the most common types of muscle imbalances in the neck and shoulders is called “upper crossed syndrome.” This is where you have inhibited or weakness in the deep neck flexors in the front and rhomboids/lower traps in the back in combination with tightness of the upper traps/levator scapula and pectorals.
It is common to see these patients with a forward head posture and rounded back as seen in the above illustration.
In order to address these muscle imbalances, it is important to take quick, frequent rest breaks at your computer to relieve the tension in the tight muscles and engage the weak muscles. There are two simple exercises that you can perform at your desk during these 30 second breaks. The first is a scapular retraction where your pull your shoulders blades together and pinch back and down. The other is a chin tuck where you gently draw your chin back and slightly down towards your spine and chest. You can progress these exercises with holds and repetitions.
As always, if you ever have any questions regarding your unique condition or simple questions regarding these exercises, please come in to ask one of our therapists in Carlsbad, Vista, or 4S Ranch.
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