Muscle Imbalances - Even Out Your Body (Pro Tips!)
Channel: Brendan Meyers
Date: 2017-04-15

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First off, the apparel will be coming out TUESDAY, April 18th.

Today we will be discussing how to balance out all of our muscles so they can function properly. We will be covering sleep, sitting positions, how you walk, what exercises you should be doing when working out, and finally we will give you some stretches you can start doing right now.

First off is they way you sit. Depending on what position you are in, it will largely affect muscles in your upper-body and hips. Here are five key points you should remember. One, keep both feet on the ground. Two, make sure you are as far back as possible. Three, arms are on the armrest side by side. Four, keep your back rested on the back of the chair. This allows you to maintain a neutral spine with your chest up and shoulder blades retracted. Lastly, keep your chin tucked and directly over your spine.

Next is posture when standing/walking. First thing to note is keeping your scapula retracted and bringing your chest forward. Second, keep your chin tucked and not leaning forward. Our cervical and thoracic spine is perfectly neutral. Third, maintain a slight posterior pelvic tilt. Too often we end up in an anterior pelvic tilt (butt sticking out), which puts a lot of strain on the lower back and hamstrings. Tucking your hips in helps keep everything aligned. Fourth, slightly flex your knees. Lastly, turn your palms outwards. This helps keep your shoulders blades retracted. 

Now we will talk about how you sleep. Never sleep on your stomach. This puts everything out of wack. If you can you should always sleep on your back. Have your hips straight and relaxed and have a neutral position with your head. Try and sleep with no pillow, but if you need one get something very thin. Also, open up your hands. This externally rotates the shoulders and keeps your shoulders blades retracted. Now  if you sleep on your side, add a pillow under one leg. Tuck in your stomach slightly, have your non-laying arm relaxed while the other one is flexed at the elbow beside your head. With this everything is aligned and straight.

Now we will discuss your posture during training. Keep your chin tucked, palms open, and tuck in your hips. Your scapula should always be retracted as well. If you're performing an overhead press, keep everything tight, core engaged, and make sure the bar path is straight. Don't allow your back to arch or hips to anteriorly rotate. If you're squatting, focus more on having your hips slightly tucked in and not too much anteriorly rotated. Your spine should be completely straight throughout the entire movement.

Take all of this information and adjust each key point I discussed. As soon as you do, you will begin to see a huge change in the way you feel and how your body performs.