Let’s talk about the Science!!!
Based on science and not my opinion. we have several weak links in our body. From the ground up, the calcaneofibular ligament is weakest and most often injured when the foot is inverted as is typically injured alongside with the ATFL.
At the knee joint, the quadriceps are strong from a 3:2 ratio according to the National strength & Conditioning association and vladamir janda discovered this through his research over his years as a physician. The biceps femoris(hamstrings) is most often injured, and according to the literature, hamstrings are most often injured in AFL and Rugby due to a rapid acceleration during high speed running placing the greatest musculotendinous stretch on the bicep femoris and also due to the deceleration of running during sport.
Mendiguchia, J & Brughelli, J, 2011, A return to sport algorith for acute hamstring injuries, Physical Therapy In Sport, vol 12, pp-2-14.
Hiederscheit, B, et al., 2010, Hamstring Strain Injuries: Recommencatinions for Diagnosis, Rehabilitation, and Injury Prevention, JOSPT, Vol 40, number 2, pp 67-80.
Foreman, T.K. et al, 2006, Prospective studies into the causation of hamstring injuries in sport: a systematic review, Physical therapy in sport, vol. 7, pp. 201-206.
At the lumbar spine, the Anterior longitudinal ligament is twice as thick as the posterior longitudinal ligament(PLL), the L4-S1 is the most often injured because the discs between L4/L5 and L5/S1 sits slightly posterior and laterally anatomically based on how we are built. Also posterior annulus is thinner and weaker comprised of weaker type I collagen fibers making it susceptible again for injury particularly at the disc.
At the shoulder joint the external rotators are biomechanically weaker not only in individuals but with athletes as well, particulary pitcher and volleyball players.
Escamilla, R, et al, 2009, ÔÇÿShoulder Muscle Activity and Function in Common Shoulder Rehabilitation Exercises,’ Journal of Sports Medicine, Auckland, Vol. 39, Issue. 8; p. 663.
Wang, H.K., & Cochrane, T, 2001, ÔÇÿMobility impairment, muscle imbalance, muscle weakness, scapular asymmetry and shoulder injury in elite volleyball athletes,’ Journal of Sports Medicine and Physical Fitness. Vol. 41, No. 3, pp. 403-409.
At the cervical joint, there is more movement that occurs at C5-C6, and is where most individuals have DDD or disc injuries that any other area in the neck.
I like to use exercises that address the full kinetic chain as much as possible (but of course there are times that isolation training is appropriate as well – think rehabilitation, or addressing a pronounced weak area so that it can later properly contribute to the multi-joint exercise etc.). So, yes, I do and would address the hips and definitely the posterior chain in my core work.
Don’t forget that the core musculature needs to stabilize the entire lumbo-pelvic system, not just the spine. If the posterior chain and other hip musculature are not up to snuff in stabilizing the pelvis, there will be either be too much squashing (clinical term) of the lumbar discs and facet joints, or overcompensation of the trunk muscles (typically QL, diaphragm, and psoas).
Yikes Harold, you got a lot of responses with a whole lotta big words!!!
I think it looks there are a whole lot of great ideas but the key to all this personal training stuff is to make it understandable, important, and something the client is able to do. So to address your question, I’m gonna try and be simple, because it looks like technical has been addressed.
When I look at what you asked, I read it more as “How do I get my client more balanced, even if that isn’t what they are asking for?” I have a suspicion that YOU can see that there are some muscle imbalances from the front and the back half of the body. I am going to also guess that your CLIENT wants to work their “abs.” The good news is that two things kinda go together. The bad news is that the client is that the core isn’t worked the same way as clients traditionally think. So let’s see if we can piece this together and make it u usable.
We can’t ever let a client-trainer standoff exist. Only, to a certain degree should a client tell a trainer what they want. The trainer should be the person who evaluates and determines what course of action should be chosen. Knowing that, we are still in a precarious position because if that’s is no
client, there will be no trainer. With that being said, I think the whole key to being an effective trainer, is the initial session. This is a great time to allow the client the chance to paint a picture of what they want and for you to listen, but then also evaluate, assess and explain what the client needs. For me, I make it pretty obvious that I am switching gears when I do my verbal and structural assessments.
I will go joint by joint and learn everything that I can about my client, so that they understand that irregardless of their goal, my interest is making sure they don’t walk outta my sessions in worse shape (injured) than they came in. Next comes, the structural assessment in which I try to connect all the dots when it comes to linking all the body together with potential pains. This is really when YOU can shine in regards to your question and show the impact of a posterior-anterior imbalance. From this you can easily display how certain movements maybe contraindicated (I meant to use simpler words, so how about BAD). Being tactful with your words, your client will get the chance to respect what you see as far as what their body type is and how you can give them what they want.
With being said, there probably arent too many people on the planet that NEED a whole lotta spinal flexion exercises (actually, if you ever read McGill, you will think no one ever does!). You need your client to respect that you can help design them a program that will get them to see their abs, by eating a diet to lose fat and working the core with all sorts of planks, diagonal lifts and chopping patterns.