There are a couple of major muscle groups which needs to be diagnosed before your first workout to end up with proper technique and gain some skill. Believe or not, to get started, there are few things which needs to be fixed in order to workout properly. People are beginning to train for different reasons. One of the main things is that they don't feel well or overweight. Complaining about joints, spine pain etc. Or "I'm so fat I have to exercise." And so they begin to perform random exercises (in most cases running, spinning, sitting down, CrossFit ffs) without any meaning. They have no idea where their weaknesses are, those weaknesses which need to get rid from the beginning, so that they can move on with proper workout and not just worsen their problems over time. In my opinion, there are some basic recommendations that will help you at the beginning. Why do we even have any problems? Because we're sitting all day. And we sitting wrong. Even on those freaking ergonomic chairs, we sit wrong and for a long time. You probably read this article while sitting :-) How else, right? As a people, we tend to sit everywhere. Work, car, bus, at home in front of the TV, during meals, etc. The consequences of long-term sitting are both visible and painful, and sitting all day will lead to muscle imbalances. We divide the muscles into those that gradually become weaker and weaker (Type 1) and the others (Type 2) which shrink over time, store stress, get stiff and cause painful firing nerve pain, etc. Example: Abs (Type 1) usually gets weaker and weaker over time, but on the other hand intra-scapular muscles and trapezes (Type 2) gets tight and shrink under pressure of stress. All of the sudden something went wrong, one bad movement and here we go...injury , pinched nerve (OUCH!) I will state the most common issues of a sedentary office person like you are. The worst position in our life is sitting. We tend to sit everywhere. Work, car, bus, home in front of the TV, while eating, etc. Consequences are detrimental and sitting all day will lead to muscle discrepancy. There are two types of muscles. One which over time get weaker and the other one where stress is stored so they get tighter as they suppose to be. Although you may not have all the symptoms of the problem, the reasons may be correlated with each other. Here are the four major muscles that are affected by continuous sitting:
Loin and belly and core (anterior)
Butt legs, ankles (posterior)
Small pectoral muscle (anterior)
Let's look at the most common states of long term sitting:
Tight hip muscles, followed by weak abdominal muscles. Problem with posture and standing straight, loose back and lordosis.
Stiff hamstrings and calves. (important for pistol squat)
The chest muscles are also influenced by prolonged sitting especially while computer, laptop keyboard typing. These activities cause slouching over time. Sit straight and pinch your shoulder blades? "Am I a robot?" :-)
If you work in the office, you can be under constant pressure from deadlines or other kinds of stress (I've been through harassment and seen sh*t). This will cause the traps intra-scapular muscles get very tight. One uncomfortable night, and you wake up with a pain The solution is quite complex, but it is not rocket science. You may find yourself in one of those pics. If you are unsure which are you, take a picture and compare it again with the pictures above. Ideal for a quick body posture diagnosis which we can start with. Although it may sounds strange, proper training should take these things into account and set the workout routine to work on those body posture imbalances. You should put compensation workout into perspective for those issues so within a few weeks or months you'll achieve normal condition and body posture. And then to start exercising with full potential. It's called compensatory exercises for the reason. We need to fix structural foundations first to deliver higher performance later. Conclusion? If you see yourself in the first picture sitting and slouching, you are the office rat. Stretch your pectoral muscles a lot. Stop training them too often. Focus on the proper back training.
Build those back muscles (they shrink and pull anterior muscles back over time).
Stretching of the pectorals allow those muscles to be pulled back even more by exercising back muscles
Second pic? Lordosis and duck stance? Get rid of back lower back pain by doing these steps
Stretch those hips and hamstrigs a lot more
Train your quads, abs and core to build strength and
Your body will balance itself by your hard work over time You are also probably overloading the lumbar spine and lower back muscles when doing daily activities such as lifting groceries bags, carrying children and so on. You have to learn how to use the body properly in the way as it was designed. Start using your muscles for your own benefit, and you will finally get rid of the pain that has been bothering you for so long. I suffered from chronic back pain for years and I can confirm that it is not a genetic or you inherited this issue. It's just a lack of exercise and too much of what I mentioned above. Almost everything can be fixed with the right approach. LAST NOTE: How to approach muscles which accumulates stress? Wellness, massage and relax. So at least once a month treat yourself with a full body massage, take a rest, relax, do not stress and do not worry about things that you cannot change. #backpain #posture #proper #training #fix