Gay and Lesbian Fitness Articles
by Jesse Cannone, CFT, CPRS
and Steve Hefferon, CMT
“Bodybuilding Sins” That Cause Back Pain and Missed Workouts: Part 3
Welcome to article number 3 in our series “Bodybuilding Sins That Cause
Back Pain and Missed Workouts”. In this article we are going to talk
about how bodybuilders tend to create massive muscle imbalances and what
you can do to not be one of them.
If you missed the first 2 articles, you can read them by clicking on the links
Here’s a breakdown of the articles to look for:
Article #1 - Choosing The WRONG Exercises
Article #2 - Training Variations for Pain Relief and Maximum Results
Article #3 - Targeted Stretching
Article #4 - Targeted Exercises
Article #5 - Rest, Recovery, and Injury Prevention
Article #3 - Targeted Stretching
Stretching can be great, but it can also make existing injuries worse or
even bring about new ones!
The key to making stretching work for you is knowing which stretches you
need to be working on… and just because a muscle feels tight, that
doesn’t necessarily mean it needs to be stretched.
For example, many people stretch the hamstrings because they feel tight
and they think the hamstrings are limiting their flexibility…
the fact is, most of the time the hamstrings are “tight” because they
are constantly being pulled / lengthened due to muscle imbalances that
tip the pelvis forward.
As you can, when the
pelvis tips forward the hamstrings get pulled upward and are constantly
held in a stretched position…
Here’s what the length of the hamstrings look like when the pelvis is in
it’s normal, neutral position
As you can, when the pelvis tips forward the hamstrings get pulled
upward and are constantly held in a stretched position…
And this is why millions of people can stretch their hamstrings every
freakin day and never make any improvement in their flexibility….
Are you one of those people?
If you are, you need to stop stretching your hamstrings and find out
exactly which muscles you need to be targeting by reading the rest of
Not only does this forward tipping of the pelvis (which is caused by
muscle imbalances) keep the hamstrings tight and make it very difficult
to make improvements in the muscles flexibility, but it also leads to
increased stress / wear and tear from the ankles all the way up the
For example, the forward tipping of the pelvis places uneven pressure on
the ankle, knee and hip joints and also many of the vertebrae in the
weakens the hamstrings, inhibits normal functioning and increases the
likelihood of hamstring pulls
When the hamstrings are constantly being strained because of the muscle
imbalances, the muscle is weak, not able to function as it normally
would, prone to injury and without correcting the muscle imbalance
recover can take up to 9 months to a year, or longer!
creates excess curvature in the lower and middle spine
This tipping of the pelvis places excessive amounts of abnormal stress
on the muscles, vertebrae and discs in the lower and mid spine and this
sets you up for potential injuries to the muscles of the lower and
Plus, it also causes the discs between your vertebrae to wear down and
deteriorate much faster than they normally would and this sets you up
for degenerative, bulging, protruding and herniated discs along with
numerous other spinal conditions like arthritis, spinal stenosis, and
the oh so popular sciatica!
This hamstring example is just one of many… muscle imbalances are
responsible for nearly every ache, pain, injury and condition out there!
Here are a few more examples of injuries / conditions that are caused by
muscle imbalances and can easily be prevented and/or eliminated with
targeted stretches and exercises:
shoulder injuries (rotator cuff)
upper back and neck pain
elbow and wrist pain (carpal tunnel, tennis/golfer/baseball elbow, etc)
knee pain (runners knee, chondromalacia, ligament tears, etc)
hip pain (IT band syndrome, bursitis, etc)
ankle pain (Achilles tendonitis, shin splints, plantar fasciitis, heel
All of these conditions are caused by muscle imbalances and will NOT go
away unless you work towards correcting the imbalances… and the only way
to know for sure which imbalances are causing your pain or injury is to
do a series of physical assessments like the ones covered in our “Lose
the Back Pain Video” which is designed for anyone suffering from back
pain or sciatica.
What the heck is a targeted stretch?
This is a question we are asked often and here’s the definition we give
Targeted Stretch - a stretch or stretching exercise that is chosen,
based on physical assessments, to target a specific muscle or muscle
group to increase the flexibility and range of motion in that area and
bring the bones and or joints back towards the normal position.
When you compare a targeted stretch to general stretches like the ones
found in Yoga, Pilates and the corny ones your doctor, chiropractor or
physical therapist gives you, it’s no surprise they give little or no
pain relief and almost always fail to get rid of the problem.
Remember, the key to eliminating injuries and preventing future ones is
to identify what areas you need to target. In the next article we’ll be
discussing in detail, how to address various injuries like back, hip,
knee, and shoulder pain with targeted exercises. In the meantime, be
sure to read thru all of our detailed Back Pain Articles and if you have
questions, please post them in our Discussion Forum.
So be sure to check out our website to learn more about how you can
quickly and easily identify and eliminate any muscle imbalances you have
Article by Jesse Cannone, CFT, CPRS, CSPN and Steve Hefferon, CMT, CPRS
of http://www.losethebackpain.com. If you’ve got back pain or sciatic
pain, you’ve gotta check out their website.
2017 Gay Calendars
Gay DVD Bestsellers