Introduction
Muscle imbalances are one of the most common issues I see in the clinic. In fact, the vast majority of patients I treat have an underlying imbalance that is either directly or indirectly causing their pain and dysfunction. But this problem isn’t just limited to those in pain—muscle imbalances are a major factor in fitness, performance, and overall well-being.
Left unaddressed, these imbalances can contribute to discomfort, movement limitations, and even long-term injuries like muscle spasms. (If you suffer from muscle spasms, check out my guide to muscle spasms to understand their connection to imbalances and how to prevent them.)
So, what causes muscle imbalances, and more importantly, how can we correct them? Let’s dive in.
Common Causes of Muscle Imbalances
1. Sedentary Lifestyle
Spending long periods sitting or inactive can lead to weak and underused muscles, while others compensate and become overactive.
2. Repetitive Movements
Performing the same motions repeatedly—whether at work, in sports, or during workouts—can lead to one muscle group being overdeveloped while the opposing muscles weaken.
3. Poor Posture
Slouching or holding incorrect posture while sitting or standing can create imbalances over time, particularly in the back, shoulders, and neck.
4. Unilateral Dominance
Favoring one side of the body for daily activities (such as carrying a bag or always leading with one leg when climbing stairs) can lead to imbalances between the left and right sides.
5. Injury & Compensation Patterns
After an injury, the body naturally compensates by shifting movement patterns, leading to new imbalances. This is often where chronic pain and dysfunction begin.
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How to Fix Muscle Imbalances
1. Comprehensive Assessment
Identifying imbalances is the first step. This includes evaluating strength, flexibility, and posture to determine which muscles are underactive and which are overworking.
2. Targeted Strength Training
Focusing on strengthening the weaker muscles while avoiding over-reliance on dominant ones helps restore balance.
3. Core Strengthening
A strong core stabilises the body and prevents imbalances, reducing strain on surrounding muscles.
4. Bilateral & Unilateral Exercises
Incorporating both bilateral (both sides together) and unilateral (one side at a time) exercises ensures symmetrical development.
5. Posture Awareness
Being mindful of daily posture habits is crucial, as muscles tend to fire automatically. Breaking old movement patterns requires conscious effort.
6. Keep Weights Light at First
If you challenge your body too much, it will default to using stronger, dominant muscles, rather than engaging weaker ones. Lighter resistance allows you to target the right muscles effectively.
7. Functional Movement Patterns
Practicing real-life movement-based exercises helps train muscles to work in harmony.
8. Stretching & Mobility Work
Adding flexibility exercises helps counteract tightness and restore a better range of motion.
9. Rest & Recovery
Allowing muscles to recover properly prevents overuse and further imbalance.
Why Fixing Muscle Imbalances Helps Prevent Muscle Spasms
Muscle imbalances put excess strain on certain muscle groups, leading to chronic tension and spasms. If you frequently experience tightness or muscle spasms in the neck, shoulders, back, or calves, correcting imbalances may be the key to long-term relief.
(Read more on muscle spasms and how to stop them.)
The Best Way to Correct Muscle Imbalances
My Pain-Free Body Program is designed to help you address muscle imbalances from head to toe. It starts with a full-body assessment, pinpointing your weak spots before creating a personalised plan to correct and rebalance your movement patterns.
Or, if posture is your main concern, my FREE Posture Program takes just 35 minutes and helps you build a stronger foundation.
Seeking Professional Guidance
If you’re unsure where to start, working with a physiotherapist can provide you with a tailored plan to fix imbalances and prevent long-term issues. While I love seeing patients in the clinic, I’ve designed my Pain-Free Body Program so you can assess and correct your imbalances from home, following expert guidance step by step.
Conclusion
Correcting muscle imbalances is key to improving movement, reducing pain, and preventing future injuries. By addressing posture, muscle activation, and movement patterns, you can build a stronger, more balanced body—one that functions optimally in daily life.
If you’re ready to start correcting your imbalances, check out my Pain-Free Body Program to get started today
Take care, Helen
Helen Manders BSc (Hons) MCSP, HCPC
Chartered Physiotherapist Since 2001
