There are a few aspects of balance when it comes to being active; muscle balance, flexibility versus stability and the type of balance that allows you to stand on one foot or do a lunge without falling over. Each is associated with one another and all are crucial in preventing injury.
Let’s start with core. We all want killer abs, right? But, if you are constantly working out your abs you can lose mobility in your back, which then makes you more prone to injury. Not to mention, it will affect your posture. You have to find the balance between the two. Stretching is one of the things that will help you find that balance between flexibility versus stability.
The training plans that I've seen out there all recommend it; Hal Higdon's website for runner's training, Spartan's Workout of the Day, Shaun T's Insanity. Talk to any trainer and they will tell you that you have to stretch. Stretching increases your flexibility, aids in blood flow, aids in the repair of your muscle, which then makes you stronger and more resilient. In other words, you'll last longer. It’s crucial so why don’t people fit it into their routine regularly? Stretching also gives you a chance to take a break so that you don’t overwork muscles, lose balance and compromise posture. Fit a Pilates or yoga session in at least once a week. Before some of you, especially the guys, smirk or roll your eyes. Have you ever taken a yoga class? You might find out how unfit you are, your lack of flexibility and how weak your core is. You might look at the dainty women in a class and think how are they doing this? Challenge yourself and don’t knock it till you try it. Yoga will also condition the type of balance that it takes to stand on one foot, too!
Balance in training your muscles is another component. For your abs, work your core rather than just your abs. A good example of this is plank position versus crunches. While you are working to become more fit be aware of the balance you create in your body. When you are working out your arms you wouldn't just train your biceps. You would train your triceps, too. The same goes for your chest and upper back, abs and lower back. Your workouts should have a balance of push and pull. Further, don’t skip leg day. What is a strong upper body with a shameful lower body that can’t keep up?
Consider the range of motion your shoulder has. It allows your arm to move back and forth, up and down and around. Your elbows don't move like that. You want your shoulders to be strong enough to support its function. At the same time you want it flexible enough to perform its function. Again, the weight training will build your muscles strong enough so that they are stable. But, the stretching will ensure that your shoulder continues to have the range of motion that it was meant to.
We have gotten our bodies so used to incorrect form and bad posture that we don't even realize we are doing it. Further our bodies have adapted and we compensate movement. It’s time to correct it. Let’s start small. Let’s start with developing and maintaining posture. Especially for those of us who are behind a computer all day. Try this: stand up straight. Bring your shoulders back, picture your shoulder blades touching. Now drop your shoulders away from your ears while keeping your shoulder blades pulled in. Now you are really standing straight. Do you keep this kind of posture regularly? This is how you should hold yourself up. It's tough and you will need to be conscious of it until you are naturally sitting up and standing this way. Now try to keep this posture when you are working out. Do a few push ups with correct posture and tell me how different it feels.
Let’s stay active and fit without injury! Plus, Pilates will be one of the best core workouts you’ll ever get. I promise!
In good health,
Alana
