Most things work best in balance and equilibrium. The body is no different, and there are countless ways the body wants to be in equilibrium and balance – starting on the cellular level all the way up to community and a collection of many people and bodies. The neuromuscular system within the body works most effectively and efficiently in balance and equilibrium as well. Here are a few basic questions to ask and probable answers to identify if there are ways we can improve how our bodies work:
· Do I sit a lot at work, at school, at home, in the car, any or all of these?
o Let’s work on hip flexors and glutes.
· Am I active with running, working out, or other activities?
o Lets’ work on IT bands and calves.
· Do I sit with one leg always crossed, or regularly favor one leg while standing?
o Let’s work on the hip mobility and functional symmetry.
· Do I sit at a desk all day, or have rounded, protracted shoulders?
o Let’s work on shoulders and back stabilizers.
· Are there things about my own posture or movement that I don’t like?
o Let’s work on those areas!
Each muscle has a job to do; God created each muscle in the body for a reason and the body works best when each muscle is working efficiently to perform its function. We want muscles to do their jobs, and we don’t want muscles to do the jobs of other muscles. This applies to anyone and everyone. Neuromuscular recruitment is an important and fundamental aspect of life and fitness, though it is many times overlooked.
The muscular system joins with the skeletal and nervous systems to create (and prevent) movement. As the neuromuscular and skeletal systems fall out of proper balance, the result will be changes in movement patterns, changes in posture, decreased efficiency, decreased performance, and increased risk of chronic and acute injury: shin splints, tendonitis, back pain, ligament tears.
The process we use to improve neuromuscular efficiency and equilibrium includes four steps:
1. Inhibit overactive muscles (Self-myofascial release, foam rolling)
2. Lengthen overactive muscles (Stretching)
3. Activate underactive muscles
4. Integrate it all together
These are the steps we’ll be exploring in this current blog series. Let’s start by becoming aware of our own posture, both static (not moving) and dynamic (while in motion). We will see ways our bodies have begun to work out of balance and identify ways to return our bodies closer to muscular equilibrium. And while it is sometimes complex, and we’ll need a professional to help (personal trainer, physical therapist, doctor), there are also things we can identify and improve upon on our own.
Each week in the Achievement Blog, we’ll explore the basics of improving neuromuscular efficiency and how we can all improve – no matter if we are looking to get started working out or a regular gym-goer.
Next week we will discuss the first step: inhibiting overactive muscles using self-myofascial release.
Richard Hartsfield is an owner of Achievement Personal Training in Kingwood, TX and Achievement Fitness Center in Tomball, TX. He is an NASM Corrective Exercise Specialist and an NASM Content Expert and Test Writer.