Strength Training continues to grow in popularity, now more than ever. Considering the many benefits – an increase in muscle size and strength, the ability to help maintain a lower body fat percentage, stress management, and, of course, the aesthetics we see in the mirror – strength training has been regarded as one of the most effective ways to stay in shape.
The few minutes you may (or may not) spend stretching after a workout are not substantial enough to give you the benefits you need to keep you progressing at the gym, and keep your risk of injury to a minimum. One to two hours per week of proper, purposeful stretching will help keep you right on schedule at your gym or fitness studio. Stretching on your own, or with the assistance of a LYMBR stretch therapist, will help keep your body performing and recovering to the best of its ability.
An avid weight-lifter, who focuses primarily on upper body exercises, came into LYMBR and expressed concern with lower back pain. A postural assessment was performed and it was identified that his shoulders were rounding forward. This posture imbalance caused the front-side of his upper body to become overactive, and the back-side of his upper body to become underactive.
Over time, the client’s training regimen caused his body to become conditioned to a misaligned posture. Strength training shortens the muscles and creates microtears on the tissue during a workout. These microtears are caused by the tension placed on the muscle from using weights. Through this process, the length of the muscles is shortened, and over time, the more these fibers remain shortened, the more prone you become to injury and compromised posture.
The physiology of the body tends to seek equilibrium, or homeostasis. The body will always seek a balance in which the body creates a stable internal environment. But in our client’s case, this new stable environment came at a cost. The rounding of his shoulders created an imbalance within the mid-line of his body, which led to certain muscles to over-compensate through this poor posture. And thanks to gravity, the weight-bearing lumbar spine had to support more weight due to the slight protruding head that comes with rounded shoulders, resulting in lower back pain.
Stretching the muscles in the front-side of his upper body helped him regain better posture by lengthening the appropriate muscles. As the muscles lengthened, the rounding in his shoulders decreased. As his body found its new, more efficient equilibrium and his posture improved, the pain resolved as the pressure was taken off his lower back area (primarily the quadratus lumborum and latissimus dorsi muscles).
We are often asked, “what is the best set of stretches for strength training?” The answer – there is no specific stretch regimen. It all depends on each person’s body blueprint, and what they need according to their overall assessment. Whether you’re a beginner, moderate or frequent gym member, the stretch protocol followed is based on the needs of the client.
Our sessions helped him to better understand how his body works and how to be conscious of when his body is in need of a stretch. With LYMBR as a part of his wellness routine, the client’s workouts are more effective, his movements are more efficient, his training can progress, and he will reduce the risk of further pain or injury.
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