When I initially work with people I just watch how they move, sit or stand.
Following is a list of things you can look for next time you are in the gym. Or it can be a cruel party game. Either way, it can help you determine where you need work to be a better you.
1) If your arms move forward when you squat, then your chest and latissimus dorsi (major back muscle) are tight. This will lead to neck and shoulder ailments.
2) Knees move out - then your hips and lower back will have to compensate for the weaknesses in your inner thigh. Therefore your low back and hamstrings will be extremely tight.
3) Knees cave in - then your outer thighs are weak and your risk of knee injury greatly increases.
4) Upper body moves greatly forward - your calves are extremely tight, this may sound odd but if your calves are tight then your ankle mobility is probably limited so your upper body has to compensate during the squat. This will greatly affect your ability to produce power during activities.
5) Low back arches excessively - your hip flexors (front of hips) are tight and your abs are weak. This will cause you to shorten your stride and move at a slower less efficient pace when walking or running.
6) Feet turn out - Your peroneals (outer calf) are tight, this will reduce your ability to produce force when running or jumping.
When people move, their bodies give you some telltale signs that help determine what muscles are out of wack or weak and which others are over compensating.
There is a fella way smarter than I by the name of Gray Cook. He has a PhD in Physical Therapy out of the university of Miami's School of Medicine and wrote a book about 3 years ago called Athletic Body in Balance. He is one of the nicest and smartest guys you'll ever know about this physical fitness/orthopedic stuff - especially for a Ph-duh... I digress, anyway one of the best ways to find out what is going on with someone is by watching them do a squat, with their arms overhead. Looks hard huh...it is.
Following is a list of things you can look for next time you are in the gym. Or it can be a cruel party game. Either way, it can help you determine where you need work to be a better you.
1) If your arms move forward when you squat, then your chest and latissimus dorsi (major back muscle) are tight. This will lead to neck and shoulder ailments.
2) Knees move out - then your hips and lower back will have to compensate for the weaknesses in your inner thigh. Therefore your low back and hamstrings will be extremely tight.
3) Knees cave in - then your outer thighs are weak and your risk of knee injury greatly increases.
4) Upper body moves greatly forward - your calves are extremely tight, this may sound odd but if your calves are tight then your ankle mobility is probably limited so your upper body has to compensate during the squat. This will greatly affect your ability to produce power during activities.
5) Low back arches excessively - your hip flexors (front of hips) are tight and your abs are weak. This will cause you to shorten your stride and move at a slower less efficient pace when walking or running.
6) Feet turn out - Your peroneals (outer calf) are tight, this will reduce your ability to produce force when running or jumping.
I hope this helps you determine what you need to work on in the gym.... I'll be watching.
Til next time....
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