4 Areas You May Be Neglecting In Your Workout

    There are some weight training exercises that are widely known throughout our society regardless of one’s familiarity with the sport. The squat. The bench press. The bicep curl. These strength training exercises are widely acclaimed, and rightfully so, as they are highly beneficial and tend to produce visible results. As a result, many novice and some intermediate weightlifters focus their attention solely on these and other popular strength training exercises, more specifically the poundage they are able to lift. While it is incredibly fulfilling reaching a new personal record, in pursuit of achieving these higher numbers many begin to neglect another important aspect of weight training: maintenance training. While not as glamorous as those formerly mentioned, exercises of this nature are no less important. Taking the time to develop all muscles proportionally will in turn decrease the risk of muscle imbalance and strengthen the stabilizing muscles crucial for proper muscle function. A wide variety of common muscle ailments such as a back, neck, shoulder, or knee pain are caused largely by a neglected supporting muscle. The following are four common muscles or muscle groups that are commonly neglected and why you should take the time to train them.  

1. Rotator Cuff

The rotator cuff is the muscle group in the shoulder that is responsible for its wide range of motion and consists of the supraspinatus, infraspinatus, teres minor, and subscapularis. It also helps stabilize the shoulder joint during heavy lifting and plays a large role in our throwing mechanics1. Without it our species may not have gotten to where we are today. The shoulder has the largest range of motion out of any joint in our body, making it vital to keep all it’s stabilizing and supporting muscles in proper shape. When the rotator cuff is insufficiently developed, it can’t properly stabilize the shoulder which results in the ball end of the humerus jamming into the shoulder blade socket rather than being properly guided in. Over time, this jamming motion can result in inflammation, weakness, and pain when doing certain motions. Those who neglect this muscle group when exercising increase their chances of developing shoulder pain as they age, with studies showing that 20% of people over the age of 32 who have shoulder pain have torn their rotator cuff. This percentage increases to 30% for those over 40, and 80% for those over 602. Keeping this muscle group active and properly strengthened will ensure proper function of the shoulder and will mitigate the chances of shoulder pain in the future.

How to train: Training the rotator cuff is unlike other types of exercises, as it focuses more on maintenance than strength. This means that you’re looking more for slow, controlled sets with more reps rather than explosive movements with heavier weight. My favorite exercises for working the rotator cuff are these various external rotation exercises. It is important to use resistance bands or cables for these exercises, as holding a dumbbell or weight plate puts the resistance on the elbow rather than the rotator cuff. 

1. Erector Spinae

The erector spinae consists of the spinalis, longissimus, and iliocostalis muscles that run from the back of the head down to the lower back and are a major part of our core muscles. This muscle group runs parallel to our spine and is responsible for supporting our vertebrae and providing an extra layer of protection. Without it, we would be unable to stand upright and would have a drastically limited spinal range of motion, incapable of rotating our backs. As we age, these muscles can slowly degenerate and provide less cushion between vertebrae; this is evident in elderly folks gradually shrinking over time and being unable to maintain good posture3. These muscles also can become diminished by a sedentary lifestyle, which weakens the core as a whole and puts stress on these muscles for extended periods of time4. It is crucial to maintain a healthy erector spinae considering it has been shown that keeping them in good condition can keep you closer to your original height as well as free from debilitating back pain3. Many people who suffer from lower back pain are found to have a weak erector spinae, and often see some improvement after incorporating exercises that target this area of the back. Taking the time to fortify these muscles and keep them healthy will lower the risk of age related spinal problems. 

How to train: Training this muscle group is tricky as it is sometimes lumped into general core exercises. In my own experience, I’ve classified these types of exercises into two categories: direct and indirect training. The direct training exercises, in which this muscle group is the main target, consist of exercises such as bird-dogs, back extension, and glute-bridges. The indirect training exercises, where the overall core is targeted yet still work this group, include exercises such as elbow-planks and supermans. A regular stretching routine can also help keep these muscles fresh and healthy. 

Hip Abductor 

This muscle group plays a large role in standing, walking, and generally any movement away from the body. The hip is one of the largest weight-bearing joints in the body, and the abductor assists in stabilizing the pelvis when walking or standing on one leg. It consists of both the gluteus minimus and medius along with the tensor fascia lata. Due to the increase in time we spend seated on a daily basis, many people develop weak gluteal muscles. Habitual inactivity and neglect over time can essentially turn these lesser used muscles off, making them harder to activate and forcing your body to overcompensate with different muscles when walking or exercising5. The lack of stability from a weak hip abductor can cause your hips to sag when standing on one leg and result in one’s hips shifting more from side to side when walking. Consequently, this shift puts more of the weight-bearing load on the knees, ankles, feet, and sometimes even upwards to the SI joint and lower back6. Additionally, this shift in the hip can lead to inflexibilitiy of the gluteus maximus and tensor fascia latae, further disrupting normal leg function7. Weak hip abductors can also push your knees to start drifting inward, creating a “knock kneed” appearance. This muscle group is important to keep in mind when exercising, as maintaining healthy hip abductors can decrease the likelihood of having lingering pain in the future. 

How to train: There are a number of different ways to strengthen and condition the hip abductor. Popular compound workouts such as squats or deadlifts work this muscle group indirectly, however, there are also isolation exercises which help tremendously. My personal favorite, lateral band walks, are perfect for activating the abductors. Other exercises include clamshells, standing hip abduction, and regular stretching.  

Serratus Anterior

The serratus anterior, sometimes referred to as the Boxer’s muscle, is found attached to the upper 8 ribs below each armpit. This muscle aids in protracting and stabilizing the shoulder as well as the scapula, allowing it to move forward and around the rib cage, giving us the ability to punch or do push ups8. It also works to angle the shoulders, which allows us to lift our arms overhead. Without the stability this muscles provides, our shoulder blades would ricochet back into our body after performing punching or pushing motions9. The pain caused by an insufficiently strengthened serratus is sometimes hard to pinpoint as it can radiate to other parts of the body, such as the neck, shoulder, arm, fingers, or pectoral8. When the serratus anterior is weak, it is unable to stabilize the shoulder or scapula properly, affecting the delicate balance of our shoulder mechanics. This debility can also affect the motions of other exercises that require proper stability, making the movements required for bench or overhead press painful and shaky. Keeping your serratus anterior fresh and healthy will ensure proper, pain-free function of your shoulder joint and scapula.

How to train: This fan-shaped muscle is activated in many of the popular pressing exercises. Aside from these, it is also important to incorporate exercises that specifically target this area like scapular pushups, dumbbell pullover, and dumbbell rotational punch. Keeping this muscle active through stretching or boxing can also help it stay healthy and fresh.

While these areas may not be as well known as other muscles, they are still crucial to overall well-being. It’s incredibly satisfying to set a personal record, yet it is also satisfying being able to live life pain-free. In order for your body to move correctly, it needs a number of different muscles to work in unison. When a muscle is underdeveloped  it can’t effectively serve its purpose, which causes the others around it to have to work harder to manage the stress.    Think of these muscles and muscle groups as your guardian muscles because they support other parts of the body and allow them to function properly. Taking the extra time to develop these often neglected areas will inevitably yield positive results and almost assuredly increase your quality of life. 

References

1. Laura Inverarity, DO. “The 4 Muscles That Make Up the Rotator Cuff.” Verywell Health, 21 Mar. 2020, www.verywellhealth.com/the-rotator-cuff-2696385.
2. Advantage PT. “Is Shoulder Pain Coming From the Rotator Cuff? - Advantage PT.” Advantage Osteopractic Physical Therapy, Advantage Osteopractic Physical Therapy, 26 Oct. 2020, advantageptlex.com/shoulder-pain-coming-rotator-cuff/.
3. Knapp, Sarah. “Erector Spinae.” Biology Dictionary, 24 May 2020, biologydictionary.net/erector-spinae/.
4. Rogers, Michele. “Understanding Erector Spinae: The Intermediate Intrinsic Muscles of the Back.” National Federation of Professional Trainers, 14 Oct. 2019, www.nfpt.com/blog/understanding-erector-spinae.
5. Freutel, Natasha. “The Benefits and Effectiveness of Hip Abduction Exercises.” Healthline, Healthline Media, 9 Jan. 2019, www.healthline.com/health/fitness-exercise/hip-abduction.
6. Schachterle, Blair. “Hip Abductors: The Muscles That Stabilize Your Walk.” Nose Creek Physiotherapy, Calgary, 7 Apr. 2018, www.nosecreekphysiotherapy.com/hip-abductors-the-muscles-that-stabilize-your-walk/.
7. Fredericson M, Cookingham CL, Chaudhari AM, Dowdell BC, Oestreicher N, Sahrmann SA. “Hip abductor weakness in distance runners with iliotibial band syndrome.” Clin J Sport Med. 2000 Jul;10(3):169-75. doi: 10.1097/00042752-200007000-00004. PMID: 10959926.
8. Herndon, Jaime. “Why Do I Have Serratus Anterior Pain?” Healthline, Healthline Media, 21 May 2018, www.healthline.com/health/serratus-anterior-pain.
9. Bar Method. “The Most Neglected Muscle During Exercise: The Serratus Anterior.” Bar Method, 31 July 2020, barmethod.com/the-most-neglected-muscle-during-exercise-the-serratus-anterior/.