Ever notice that you are slumped over or your posture doesn’t seem right? Well, this happens when your alignment is out of whack, creating muscles imbalances. The technical way to define a muscle imbalance would be as an alteration of muscle length surrounding a joint. However, for terms that are better understood a muscle imbalance occurs when one muscle is stronger than its opposing muscle causing compensations to occur.
Why do these occur? There are many reasons that muscles imbalances occur one significant factor is our constant overuse of certain muscles especially in a sport like sailing. For example, in sailing with hiking you are using a lot of core muscles during this action, and your shoulder muscles aren’t used as much. So after a long season of sailing, you could develop upper crossed syndrome which is characterized by a forward head and rounded shoulders. By knowing what muscles imbalances we have and using corrective exercises we can prevent any injuries that could occur and alleviate any pain we may be having. Today you will learn about 3 common postural distortion patterns and how to fix them for a better sailing season.
1. Pronation Distortion Syndrome: This can be defined as flat feet and internally rotated knees or knock knees.
The muscles that are short or tight and need to be stretched:
-Gastrocnemius (Calf muscle)
-Soleus (Calf muscle)
-Peroneals (Outside of the calf)
-Adductors (Inner thighs)
-Iliotibial Head (IT band, outer thighs)
-Hip Flexor Complex
-Biceps Femoris (Hamstring)
The muscles that are lengthened or weak and need to be strengthened are:
-Anterior Tibialis (Shin)
-Posterior Tibialis (Calf)
-Vastus Medialis (Inner Quadriceps)
-Gluteus medius/maximus (Butt)
-Hip External Rotators
Injuries that can occur:
-Plantar Fasciitis
-Shin Splints
-Patellar Tendonitis
-Low-Back Pain
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the calfs, IT band/TFL, hamstrings, and adductors. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be calfs, TFL, hamstrings, and adductors. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. You can strengthen your calf muscles by doing single-leg calf raises, and you can strengthen your gluteus maximus by performing floor bridges (hold for 5 seconds for 1 rep). Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Do a multiplanar single leg balance reach for 15 reps and 2 sets.
Check out the video for guidance on all the moves above.
2. Lower-Crossed Syndrome: This can be defined as an arched lower back.
The muscles that are short or tight and need to be stretched:
-Gastrocnemius (Calf muscle)
-Soleus (Calf muscle)
-Hip Flexor Complex
-Adductors (Inner thighs)
-Latissimus Dorsi (Lats/ back muscles)
-Erector Spinae (Back muscles)
The muscles that are lengthened or weak and need to be strengthened are:
-Anterior Tibialis (Shin)
-Posterior Tibialis (Calf)
-Gluteus medius/maximus (Butt)
-Transversus Abdominis (Abs)
-Internal oblique (Side Abs)
Injuries that can occur:
-Hamstring complex strain
-Anterior knee pain
-Low-back pain
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the hip flexor complex, thighs, and calfs. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be the ones you just foam rolled. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. To strengthen your gluteus medium/maximus you can use floor bridges (hold for 5 seconds for 1 rep). To help to strengthen your abs you can use bird dogs. Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Use a plank hold for 15 seconds then rest repeat 15 reps and 2 sets.
Check out the video for guidance on all the moves above.
3. Upper Crossed Syndrome: This can be defined as a forward head and rounded shoulders.
The muscles that are short or tight and need to be stretched:
-Upper Trapezius (upper back/neck)
-Levator scapulae (neck)
-Sternocleidomastoid (neck)
-Scalenes (neck)
-Latissimus Dorsi (lats/back muscles)
-Teres Major (back)
-Subscapularis (shoulder)
-Pectoralis major/minor (chest)
The muscles that are lengthened or weak and need to be strengthened are:
-Deep cervical flexors (neck)
-Serratus anterior (shoulder)
-Rhomboids (shoulder)
-Mid-trapezius (shoulder)
-Lower-trapezius (shoulder)
-Teres minor (rotator cuff)
-Infraspinatus (rotator cuff)
Injuries that can occur:
-Headaches
-Biceps tendonitis
-Rotator cuff impingement
-Thoracic outlet syndrome
How to fix:
1. Start with foam rolling the tight and overactive muscles. Key areas to focus on would be the upper trapezius, levator scapulae, and latissimus dorsi. Hold on tender spot for 30-60 seconds, or longer if necessary.
2. Next step is to lengthen the tight muscles with static stretching. Key areas to stretch would be the ones you just foam rolled. Hold each stretch for at least 30 seconds and repeat for 2 sets.
3. Next, we need to strengthen the underactive or weak muscles. To strengthen your shoulder muscles you can do floor cobras (hold for 5 seconds for 1 rep). Then to strengthen your deep cervical flexors you can use chin tucks (hold for 5 seconds for 1 rep). Do 15 reps of each exercise for 2 sets.
4. Finally, finish with an integrated exercise to help improve overall movement quality. Use a superman exercise hold for 5 seconds repeat 15 reps and 2 sets.
Check out the video for guidance on all the moves above.
We all have muscles imbalances that need to be corrected. By correcting these imbalances sooner rather than later we will improve our sailing out on the water, and avoid any injury in the future. The off-season is a perfect time to fix these problems so when you get back to sailing your body will be ready to perform at a top level. These tools can help you on your way to fixing your muscles imbalances, but I do recommend seeing a personal trainer for a more individualized plan. Fix your muscles imbalances today for better sailing later!
For more information on fitness for sailing contact rachel@sail1design.com. Also check out Sailorcise on Facebook, Twitter, and Instagram for daily tips on fitness, nutrition, and sailing.
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