Don’t Skip Your Weak Links With Segmental Muscle Strengthening
People often overlook the importance of segmental muscle strengthening for their bodies. They may jump into a class, use a machine, or replicate a routine they see, believing that this is sufficient to build strength.
Unfortunately, this approach can lead to imbalances in the body and eventually result in injury. Each muscle in our body has a specific function, and even the direction of each muscle fiber plays a unique role. As we age, sustain injuries, or fail to train our bodies effectively, certain muscles may begin to neglect their responsibilities.
This lack of function forces the body to adapt in order to maintain normal movement, which can lead to awkward movement patterns and misalignment. Imagine having four strong individuals holding up a beam. If one of them stops doing their part, the remaining three must pick up the slack. While they can manage for a time, the new way of supporting the beam will be awkward and unsustainable.
How Does Segmental Muscle Strengthening Work?
Example: The gluteus medius (1st pic) is crucial for pelvic stability and has three fiber directions: anterior, middle, and posterior. To effectively train this muscle, target all three regions. The clamshell exercise (2nd pic) mainly activates the middle fibers and is commonly recommended by physical therapists for 3 sets of 10-20 reps. However, this approach is limited as it only addresses one fiber direction, neglects the myofascial chain, and is not enough reps to force the body to adapt. To engage all fibers and the myofascial chain, adopt a different posture (3rd pic) by moving the leg through angles of 90, 175, and 185 degrees, aiming for at least 50 reps in a minimum of 3 sets.
The Science Behind Segmental Muscle Strengthening.
Some of the main scientific rules that are used with this muscle strengthening technique are:
- Classical biomechanics
- Borellies length law
- Hills Muscle Model
- Pauwels Balance
- Fascia and Biotensegerity
Segmental muscle strengthening is the best way to ensure foundational body strengthening.
At SolCore Fitness Personal Training and Therapy, we utilize segmental muscle strengthening exercises to target each muscle and its various fibers. Each exercise targets the different directions of these fibers and requires specific postures and ranges of motion to ensure effectiveness. When you train your muscles and fibers correctly, your body gains the ability to perform efficiently and powerfully during workouts, activities, and daily life.
These exercises can be used for both rehabilitation and to enhance strength and mobility simultaneously. This approach is an integral part of a holistic exercise program that promotes strength, mobility, posture, longevity, and independence.
We wrote a detailed guide about it.
Build your exercise workout program with Segmental strengthening and use it along with ELDOAs, Myofascial Stretching, GPS, Global Strengthening with Primal Movements, proprioception exercises, and circulatory and respiratory exercises, and watch your strength, balance, and awareness drastically improve.
Get expert coaching to help you put this together and make sure you are doing it right. Join us for services for local Santa Fe, NM, and non-local people.
Santa Fe, NM Residents offer.
If you live in Santa Fe, NM, or will be visiting for an extended period, you can try us out for two weeks with our Two Week Trial. Use the button below to find out the details and sign up.
Outside Santa Fe, NM, or just need more help.
If you’re outside Santa Fe, NM, can’t visit our studio, or want to discuss your goals and concerns first, please schedule a complimentary consultation.
