Compensate the Effects of your lifestyle, with proper planning

Are you doing enough for your body to keep it strong and healthy in the long run?

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Whatever is your daily routine, your body will adapt to it according to the SAID principle mentioned in the previous article - Our body automatically starts to adapt to whatever stress it's been placed under.

This means you will get better at what you are doing repeatedly. If you sit all day and type on the computer you will be a champion sitter in few years. The problem with that, this position is strongly look-alike to the position what we call old man posture.?

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The adaptation what this lifestyle demanding creates an imbalance in the muscles where some of them become lengthened and weak and some others become short and overworked.

With this lifestyle there comes?

?? lower back pain during long times of standing, walking, or running, even though these should be easy and natural for us. This is the case because our midsection and glutes (butt muscles) not doing their jobs anymore

?? Knee pain from the tight quads (thigh extensor muscles) or TFLs (Tensor fascia lata)

?? Tight hamstrings (leg flexor muscles at the back of your thighs): Everyone wants to know from me, a good hamstring stretch. I virtually never come back with something they are expecting, because these muscles are usually not short and tight they are weak because we are sitting on them all day.

?? You don't need a lower back stretch either because you feel your lower back is tight the feeling comes from your shortened hip flexors?

Your lifestyle might be also demanding in another repetitive way if you need to carry tools and construction materials all day and you prefer one side and a bad form, or you need to spend your day bending over to your clients if you are a dentist or a make-up artist.

The point here is, your body will thank you if you include compensation work into your routine.?

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Here is a roadmap for you:

?? Muscles that get tighter:

Upper Trapezius

Pectoralis Major (Chest)

Biceps

Pectoralis Minor (deep chest muscle)

Psoas (Those hip flexors that get bad press)

Piriformis

Hamstrings

Calf Muscles

?? Muscles that get Weaker:

Rhomboids

Mid-back

Triceps

Gluteus Maximus

Deep Abs

External Obliques

Deltoids

?? When you approach your training you want to work the weak muscles to get stronger and the tight muscles to release.?

There is no one-stop shop for solving this but you can do some work for yourself. Even if you regularly working out, I bet you still spend your day at your work position or repetitive movement.

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Solution:

?? Stand up! Stop for 10 minutes many times a day, stand up, walk, or shake your body to give your muscles and joints relief. Let's say for every hour there should be 10 minutes of compensation. Doesn't matter if you have an ergonomic chair or a kneeling chair, you are still not using your body as a human if you don't move

?? Don't strengthen the muscles religiously that are already tight. Eg.: if that's not your sport maybe stop doing bench presses.

?? Strengthen the muscles that are weak. Do inverted rows instead of your bench presses. Kettlebell swings, and deadlifts, to extend your hips...

?? Do compensation exercises on your tight muscles.?