10 Daily Habits
That Can Cause Muscular Imbalances
Provided by American Council on Exercise
1. Sleeping on
the same side or on your stomach.
Avoid sleeping on the same side or on your stomach
with your head turned the same way every night. Instead, try sleeping on your
back for part of the night. When laying on your side or stomach, switch sides.
It might feel uncomfortable at first, but you can train your body over time.
2. Always
leading with your dominant side when climbing stairs.
Pay attention to your stair climbing and descending
habits. It’s likely that you have a dominant side. Work on becoming aware of
your stepping habits and try to alternate your lead leg each time.
3. Crossing
your legs with the same leg on top.
If you cross your legs while sitting, take notice of
which leg is crossed over top. Work on crossing the other leg over the top,
especially if you experience any pain or discomfort while crossing your legs.
4. Carrying
bags on the same shoulder.
Do you carry everything (e.g., purses, children,
groceries) on the same side of your body? After you identify which shoulder you
use more for carrying, work on switching sides. Consider lightening up the load
and taking more trips back and forth when carrying groceries or other items
from the car.
5. Using the
same hand when holding items.
When holding items like a toothbrush, hair dryer or
phone, notice which hand you usually use. Try switching hands, which will
challenge your brain as well as your body, and help create new motor patterns.
6. Putting all
of your weight on one leg while standing.
If you catch yourself leaning on a counter or putting
all your weight on one leg while standing, you could be creating imbalances.
Instead, focus on standing with your legs hip-width apart and try closing your
eyes. Slowly shift your weight from left and right. If one side feels more
stable than the other, work on improving your balance on the less-dominant
side.
7. Locking your
knees.
Many people lock out their knees when standing still
for any length of time. Soft knees keep the neighboring joints in a more
neutral position and help keep blood flowing throughout the lower extremities.
8. Holding your
phone or tablet at waist level.
Holding your phone or tablet at waist level means you
have to constantly look down, which can cause neck strain. Instead, try to hold
your devices closer to eye level and relax your shoulders. Consider checking
email and watching videos at a desk with a larger computer.
9. Training one
side more than the other when participating in sports or activities.
If you’re an avid bowling or tennis enthusiast,
chances are one side of your body is more developed than the other. Of course,
this can be hard to reverse. Take a few swings with the other side during your
warm-up or cool-down. You can also work to train the other side of the body in
the gym. If possible, limit time spent on one-sided sports, especially if
you’re experiencing pain or discomfort.
10. Driving for
extended periods of time.
Yes, even driving for extended periods can create
imbalances. To help account for the imbalance caused by mostly using your right
foot, prop the left foot up on the rubber resting pad found in most cars. When
the feet are uneven, every joint above them is also uneven. Keeping the pelvis
aligned minimizes the amount of shift happening when using one foot is doing
all the work.
Author
Beverly Hosford
Contributor
Beverly Hosford, MA teaches anatomy and body awareness using a unique
method that involves a skeleton named Andy, balloons, play-doh, ribbons, guided
visualizations, and corrective exercises. She is an instructor, author,
the NFPT blog editor, and a business coach for fitness professionals. Learn
more about how to align your body and your business at www.BeverlyHosford.com