How does a Personal Trainer..

C

Champr23

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Perform a physical evaluation to test the relative muscle strength you have on each side of the body.

I am wondering how bad my muscle imbalances are and what exactly I should do. My hamstrings, glutes, low abdominals are visibly weaker. Most likely causing my low-back pain. If anyone can provide a site on tests you can perform that'd be great. :cool:
 
I think the Functional Movement Screen is too in-depth for amateur eyes...no offense but understaing the complexities of human movement are hard for alot of professionals--including myself--and I'm NASM certifed.

What you can do is take a 1RM using DBs of each limb. If there is over 10 lbs difference in each arm or leg, then you have to look at the joint closest to the trunk. If one quad is stronger than the other, look at the hips and glutes. if one arm is stronger than teh other, look at the rotator cuff and shoulder of that arm.
 
couldn't you also get an assessment from a sports medicine doctor who can then "prescribe" recommended improvement areas which you can give to your personal trainer? It's a bit more complicated, but if you're interested in getting the best help possible it might be worth it. Also, I would look at a trainer's resume and look for a history in muscle rehabilitation, etc. for someone whose experience matches your needs.
 
If you belong to a gym with NASM certified trainers they are taught how to evaluate muscle imbalances/weaknesses. They would do it by watching you do a squat and seeing if you knees knock in (glute weakness), if you pelvis has an anterior tilt (weak lower abs/tight hip flexors) etc....Then they'd know what to tell you to strengthen.
 
I've been trying to address my imbalnces. A couple days after hyperextensions my back felt GREAT. I laid down and felt no tension.

Its starting to ache me again after a few more days. Seems there is no replacement for hypers.
 
Champr23 said:
I've been trying to address my imbalnces. A couple days after hyperextensions my back felt GREAT. I laid down and felt no tension.

Its starting to ache me again after a few more days. Seems there is no replacement for hypers.
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Why do you think you have muscle imbalances?? And why do you think these imbalances are related to your lower back and doing hyperextensions??
 
A big part of NASM certification and workshop training is in postural evaluations and muscle imbalances as opposed to just giving you a strength training workout to build the body shape you want. It is specific into your needs and bodies current state.
 
NASM is the "Harvard" of certificates where I live however I know many trainers that don't even have a certificate that I would hire before most of the trainers I know with.
 
physiquedocteur said:
Why do you think you have muscle imbalances?? And why do you think these imbalances are related to your lower back and doing hyperextensions??
Click to expand...

My pushing side is stronger than my pulling. Whenever I bend over, even slightly, i can tell that part of my body is not strengthen'd. Like when I try to bent over rows its hard to maintain that form.

My hamstrings and glutes don't seem nearly as strong as my thighs. Although I have done some leg curls. Hypers and pull throughs did and excellent job so far in bringing them up.

Plus my low abs are really weak. I never engaged them as much as I should during squats, etc. and during ab exercises I didn't tilt my pelvis forward so they never got stronger.

All this is leading to low back pain.
 
Champr23. You seem to already know what your weaknesses are so, I'd try and focus on those muscles groups. It sounds like it is primarily related to your core/stabilizing muscles.
If your pushing muscles are stronger focus on pulling muscles. There is a stereotype that goes to the gym working pecs and biceps all the time which leads to imbalances. Make sure you rhomboids and rear delts are in balance with your chest.
Glutes being weaker than quads is another common imbalance. If you suspect this try to focus on the back of your legs or when you are doing a squat consciously engage your glutes. It is possible is some people that they won't even fire. Meaning the quads are doing all the work. Hamstrings you want to strengthen as well as this will balance out the position of your pelvis and possibly eliminate lower back pain.
For lower abs, make sure that your belly button is toward that in every strength training exercise. Also do planks and different ab isolation exercises to learn how to activate the lower abs/transverse abdominals.
 
Just Stretch-

The simplist thing you can do is to do an evaluation on yourself without having to go see a professional. Stretch out the individual area yourself. You can feel when your left pectorals are tighter than your right. Use the feeling of your own muscles and your own eyes to tell you where the imbalances are. If your right side can't reach done as far stretching your right hamstring vs. your left- you know there is an imbalance. Even when I am takinig a visual motion analysis I still stretch my clients muscles so that I can feel the tension myself and get better feedback. Try it and you'll feel what I'm talking about. I hope this helps you with your question.
Thanks for taking the time to read this.:)

www.thesportsrealm.com
 
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