Bodywork in training - Balancing Muscles, etc.

+2 votes
asked Jun 6, 2017 by campbell.gerrish Convert (220 points)
Hi there - I am going into my second summer following Gym Jones programming.  Learning a lot.  I have had persistent mid back stiffness/tightness.  I went to a rolfer yesterday after reading Paul Roberts article on back pain.  I don't think I got rolfed, but was given some adjustments.

During the session, the practitioner pulled up a few different areas - glutes not firing properly, diaphragm compensating for psoas, and tight pec minor influencing the strength of my left glute!

I am planning to run the 30 Day Foundation program all summer long (3 times).  Is it your experience that movement patterns work out simply through the process of training?  I front squatted yesterday and felt like movement compensations became more pronounced as the weight got heavier.  I'm thinking about how much time I should spend on muscle balancing exercises vs just getting into training and muscles balancing out through the process of training.

Thank you.

1 Answer

+1 vote
answered Jun 7, 2017 by michael.hulcher (780 points)
That's the beauty of a foundation phase - in addition to building a work capacity (which is hugely important) fixing imbalances is primary in foundation. There's a good balance of structural work and anterior / posterior and push / pull / squat that SHOULD get you to a 'complete' place.

If you're still having specific issues it could be technique or perhaps more focused volume. Glute issues: additional hip bridges, KBS, targeted posterior chain work may be necessary in which you can add it into any supplemental work OR into the specific warmups.

If you have additional questions feel free to email me at:
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