Structural Balance

Structural balance in the human body, if perfectly developed, would allow all of your muscles to be proportionately developed.  You’d have the perfect amount of flexibility.  Your joints would move smoothly through a full range of motion.

Too bad we don’t live in a perfect world.  The truth is that the stresses of daily life, our jobs, and sports cause imbalances in almost everyone.  You’re a little tight here or a little weak there.  You slouch in your chair at work or in the car.  Maybe your hands hurt from typing all day, or maybe it’s your shoulder from doing bench press.

The good news is that you can train to fix those problems.

If one muscle gets developed (on purpose or not!), then you have to plan the development of the muscles around and opposing it.  If you’re doing pushing in your training, you should be pulling too, etc.  (it doesn’t have to be the same day, but can be).  So staying balanced really starts with your general training.  Then we just add in a few simple supplemental exercises where needed.

There’es a series of posts coming this week and next, featuring the “how to” exercise demos for several exercises I use to develop or maintain structural balance.  Remember- start with smart and balanced training.  These lifts are just an accessory to well-rounded training.  I’ll post the links to each of the exercises at the bottom of this article as they get finished.  Of course, I can’t give you any magic formula for which ones you need.  There are tons of methods for assessing and measuring structural balance (strength/flexibility).  

A series on assessments is coming next!  I’ll do  several videos on testing general conditioning, speed, agility, and explosive power.  All members will have access to the videos, and if you sign up for personal training on the site, I’ll help you even more.  I’d love to help you choose the right tests to use for your goals, interpret the results, and choose the right exercises to correct any imbalances.

With a more structurally balanced body you’ll have fewer aches and pains.

You’ll be less prone to injury.

You’ll get stronger than ever too after you become free to train correctly and without any restrictions from your body’s imbalances.

Your training results will skyrocket.   Check these out:

Shoulder external rotation with cable or resistance band

Supraspinatus raise

Standing lower trapezius raise

Bent over lower trapezius raise

Cable or resistance band row to face

Side Lying rear deltoid raises

General discussion of lower body structural balance *not an exercise demo*

Backward sled drag

Poliquin step-ups

Overhead squat

VMO leg press

Resistance band side-steps

Bird dog