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Exercises to Counter act muscluar imbalances

6 min read

Asked by: Shannon Webber

How do you counteract muscle imbalance?

5 Ways To Correct Muscle Imbalance

  1. Use unilateral exercises.
  2. Start with the weaker side.
  3. Let the weaker side set your workout volume.
  4. Do additional work on the weaker/smaller side.
  5. Fix the underlying problem i.e. mobility/flexibility.


Can muscle imbalances be corrected?

Imbalances can often be corrected through exercise. A 2015 study on elite fencers showed that the heavy use of lunging while fencing results in an imbalance of the lower and upper limb muscles. By improving global muscle balance, the fencers’ lower extremity balance was improved during sport.

How do I make my muscles more symmetrical?

Place your arms and one of your legs in front of you. Then squat down while keeping very good posture and symmetry. Avoid leaning to one side. Once you touch the bench, come back up to the starting position and repeat.

Why do I have so many muscular imbalances?

What Causes Muscle Imbalances? If you have a muscle imbalance, it’s most likely due to two causes: certain repetitive movements or a predisposition. Repetitive movements or holding a posture for a long period of time can cause muscle imbalance as one group of muscles is worked harder than another.

What muscle imbalance feels like?

When a muscle imbalance pulls one of your joints out of position, this puts a strain on that joint. When that strain stresses the nerves around the joint, you feel pain. If your body readjusts itself to ease the pain, other sets of muscles can become imbalanced – and the cycle can continue.

How do push ups fix muscle imbalance?


Quote from video: You keep your chest parallel to the floor. Throughout the movement. So to do this the elbow of the arm on the step will Bend more than the elbow of the arm on the floor.

Should I worry about muscle imbalances?

Muscle imbalance is sometimes natural and not worrisome, however, if it’s recently becoming more noticeable, you should definitely take action. Severe imbalance between different muscle groups and between your right and left side limbs might put you at risk of injury or pain.

How do bodybuilders fix shoulder imbalance?

Quote from video: Point you don't want that stronger point to start lagging. And become that weak your point. So you always want to build no matter if you're doing different sets or reps to fix that imbalance.

Does push ups cause muscle imbalance?

“Push-ups are a great tool but only train one aspect of movement – the upper body push –which means lots of other muscles aren’t being recruited and trained. Over time this can cause muscular imbalances, which can increase the risk of injury and poor posture.

What are symmetrical exercises?

Developing a symmetrical physique entails focusing on all muscle groups equally through the employment of a variety of exercises. The Collins English Dictionary defines symmetry as “Similarity, correspondence, or balance among systems or parts of a system”.

Do muscles even out over time?

Eventually your muscles will equalize themselves out. Increase the weight or reps for the stronger side once the weaker side is caught up. When it comes to different muscle groups (your back versus your chest for instance), it’s easy to see how much weight you are lifting with each muscle.

How do you fix uneven thighs?

Massage can help remove any knots and relax your muscles. Exercises that stretch the side with the tight muscles can improve the mobility and range of motion of your legs and hips. These are the main treatment for uneven hips. Exercises that strengthen your muscles are also helpful.

Are muscle imbalances noticeable?

A muscle imbalance is a noticeable size or strength discrepancy between muscle groups, such as having a right bicep that’s larger than your left, or a bigger upper body than lower body. The most common causes of muscle imbalances are improper workout programming and poor exercise technique, mobility, and flexibility.

Is muscle imbalance genetic?

Sometimes this kind of muscle imbalance is hereditary. Genetics influence body shape, just as they influence your height, eye color, and whether you can roll your tongue to make it look like a burrito — if your parents have skinny arms and big legs, there’s a good chance you will, too.

Can muscle imbalances cause scoliosis?

Neuromuscular scoliosis occurs when another condition that affects the nerves and muscles leads to scoliosis. This is commonly due to muscle imbalance and/or weakness. Common neuromuscular conditions that may lead to scoliosis include cerebral palsy, muscular dystrophy, or a spinal cord injury.

Why are my muscles uneven?

A muscle imbalance is a noticeable size or strength discrepancy between muscle groups, such as having a right bicep that’s larger than your left, or a bigger upper body than lower body. The most common causes of muscle imbalances are improper workout programming and poor exercise technique, mobility, and flexibility.

How can I fix one bicep bigger than the other?

Use Unilateral Exercises



One of the most effective ways to even out biceps is to use unilateral exercises. In other words, work one arm at a time to isolate the biceps on each side. Swap out your barbell curls for dumbbell curls and use more single-arm bicep exercises.

Can chiropractic help with muscle imbalance?

Chiropractic adjustments can help with spinal alignment, which is a key factor in correcting muscle imbalances and minimizing strain on joints. Through manual manipulation, an experienced chiropractor can help bring your spine back into alignment and help facilitate healing from injured and overworked muscles.

How do bodybuilders fix shoulder imbalance?

Quote from video: Point you don't want that stronger point to start lagging. And become that weak your point. So you always want to build no matter if you're doing different sets or reps to fix that imbalance.

How do I make my shoulders equal?

Reverse fly

  1. Sit on the edge of a bench with your waist bent forward.
  2. Face toward the floor and hold a dumbbell in each hand.
  3. Lift your arms out and up as you contract your shoulder blades.
  4. Hold this position for a few seconds, keeping your arms parallel to the floor.
  5. Return to the starting position.

Do muscles even out over time?

Eventually your muscles will equalize themselves out. Increase the weight or reps for the stronger side once the weaker side is caught up. When it comes to different muscle groups (your back versus your chest for instance), it’s easy to see how much weight you are lifting with each muscle.