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07/30/05 Posture
Removed the section ‘Weak Hamstring Muscles’.
“It is a fact that stronger, more limber muscles are
less prone to these kinds of repetitive motion injuries.
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You'll want to concentrate on
strengthening the muscles of your upper back, rear shoulder (this
includes the rotator cuff muscles), spinal extensors, obliques,
gluteals, quadriceps and hamstrings.
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Likewise, you'll need to concentrate on stretching
the muscles of your chest, back, hamstrings, hip flexors and neck.
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Many, many individuals have excessively
tight hamstrings (the back of your thigh) and chest muscles
as a result of sitting at a computer or desk.
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The imbalances that result from
weak, inflexible muscles can lead to many avoidable aches, pains and
injuries. Exercisealso helps control your body weight and reduce stress,
two additional factors to consider.”
Mt. Airy Messenger: Ask the Fitness Pro: Repetitive
stress injury
Weak
Hamstring Muscles
What are the Hamstrings?
Hamstrings are the muscles in
back of the knee and thigh that bend the knee.
ExRx.net: Hamstrings
Lower Back Pain
"Another cause of low back pain
is weak hamstring muscles..."
Hip injuries: Snapping hip syndrome (tight iliotibial
band) (PDF, 2.96 MB)
Lower Back, Pelvis Misalignment
"A common mistake…is spending less
time strengthening the hamstring muscle group, the muscles that oppose the
quadriceps [front of leg]. Weak hamstrings can cause misalignment of
the
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pelvis and
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low back."
Hip injuries: Snapping hip syndrome (tight iliotibial
band) (PDF, 2.96 MB)
Thigh Exercises and
Stretches
"Maintain good knee strength and flexibility and
warm up before activities. The hamstring stretch and the knee-to-chest exercise are examples of
exercises you can do to strengthen and stretch the leg muscles, especially
the muscles in the thigh (quadriceps and hamstring)."
Knee Problems and Injuries: Prevention
Without Exercise Machines
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Exrx.net: Hip Extension
With Exercise Machines
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Exrx.net: Knee Flexion
Prevention
Increased risk of knee injury
(instability) during knee extension activities, specifically
when knees are flexed lower than 90°. Hamstrings / Quadriceps
strength ratios should be greater than 56% to 80% depending on the
population tested…"
- "Example preventative / corrective
exercises:
ExRx.net: Common Muscular Weaknesses
Things to Consider
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Posture: Weak
Glutes
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