Alec Titan
Training the muscles you can see in the mirror is all well and good, but it's important to remember the muscles you can't see, too. Focusing on primary muscles can lead to an imbalance, which can cause poor posture and chronic pain. For example, neglecting your legs can lead to a loss of strength and power development in activities such as squatting and sprinting. Similarly, weak calves can lead to ankle instability. So, to build a body that's strong all over, it's important to train the muscles you might be forgetting about.
| Characteristics | Values |
|---|---|
| Muscle groups that are often neglected | Calves, hamstrings, glutes, rotator cuff, forearms, pelvic floor, serratus anterior, erector spinae, deltoids, triceps |
| Reasons for neglecting certain muscle groups | Vanity, focusing on primary muscles, focusing on upper body, focusing on front sides of the body |
| Importance of training neglected muscle groups | Improve overall strength, prevent injuries, improve posture, maximize strength and build a sculpted body, improve athletic performance |
| Ways to train neglected muscle groups | High-intensity interval training, exercises using resistance bands, weights, and machines, gentle variations of foam rolling or deep breathing |
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What You'll Learn
- Strengthen your rotator cuff muscles with exercises like Half-Kneeling Cable External Rotations and Side-Lying External Rotations
- Work on your grip strength by squeezing a tennis ball or tying a light weight to the end of a rope and rolling it up and down
- Focus on your erector spinae, a bundle of muscles and tendons that extend throughout the back, to improve posture and prevent back pain
- Strengthen your pelvic floor muscles with gentle variations of foam rolling or deep breathing exercises
- Train your calves by standing on the edge of a low platform with your weight centred on the balls of your feet
Strengthen your rotator cuff muscles with exercises like Half-Kneeling Cable External Rotations and Side-Lying External Rotations
Training forgotten muscles is essential for maximizing strength and building a well-rounded physique. One group of oft-forgotten muscles is the rotator cuff, which comprises four muscles that stabilize the shoulder joint. Neglecting these muscles can lead to restricted mobility and painful overhead movements. To strengthen your rotator cuff muscles, consider incorporating exercises such as Half-Kneeling Cable External Rotations and Side-Lying External Rotations into your routine.
The Half-Kneeling Cable External Rotation targets the shoulders and upper back while also engaging the stabilizer muscles. To perform this exercise, you'll need a Hi-Lo Pulley Cable Machine and a Single Grip Handle Strap. Assume a half-kneeling position, with your left side facing the machine. Grasp the handle with your right hand, bending your arm at a 45-degree angle to your side. Your elbow should be at your hip, and your forearm should be at a 90-degree angle, forming a "handshake position." From this starting position, rotate your arm at the elbow, pulling the cable towards you. Return to the starting position, ensuring you maintain control throughout the movement. Perform the desired number of repetitions on each side, focusing on maintaining proper form.
The Side-Lying External Rotation exercise also targets the rotator cuff muscles and helps improve shoulder strength. To perform this exercise, lie on your side with your body in a straight line and your upper arm aligned with your body. Hold a light weight or dumbbell in your hand, with your elbow bent at a 90-degree angle. Keeping your upper arm stationary, slowly rotate your forearm upwards until it is perpendicular to your body. Lower the weight back down to the starting position, ensuring you maintain control throughout the movement. Aim for 2-3 sets of 10-12 repetitions on each side to strengthen your rotator cuff muscles effectively.
In addition to these exercises, you can also target forgotten muscles like the forearm flexors, erector spinae, serratus anterior, and pelvic floor muscles. Training these muscles can improve your grip strength, posture, shoulder blade mobility, and prevent issues like incontinence and pelvic pain. By incorporating exercises for these lesser-known muscles into your fitness routine, you can achieve better overall strength, stability, and functionality. Remember, it's important to take a proactive "pre-hab" approach to training, ensuring you give attention to the muscles you don't typically see in the mirror.
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Work on your grip strength by squeezing a tennis ball or tying a light weight to the end of a rope and rolling it up and down
Training forgotten muscles is important for improving your overall fitness and health. One way to do this is by working on your grip strength.
One simple way to improve your grip strength is by squeezing a tennis ball. This can be done while watching TV or during your downtime. Try doing three sets of 10 reps, 2-3 nights a week. Squeeze the ball as hard as you can for 10 seconds, then rest for 5 seconds. Repeat this process at least 5 times.
Another effective method to improve your grip strength is by tying a light weight to the end of a rope and rolling it up and down. First, tie the rope to a broom handle or a wooden dowel. Stand with your arms extended in front of you and roll the weight up and down by rotating the broom towards and away from you. This exercise will help target your forearm flexors and improve your grip strength.
Additionally, you can try more advanced rope exercises, such as rope climbing. This full-body workout will not only improve your grip strength but also target your arms, shoulders, abs, and back. If you don't have access to a climbing rope, you can try towel pull-ups or use a weighted vest to increase the intensity.
By incorporating these exercises into your routine, you can effectively train your forgotten muscles, improve your grip strength, and enhance your overall fitness and health.
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Focus on your erector spinae, a bundle of muscles and tendons that extend throughout the back, to improve posture and prevent back pain
The erector spinae is a bundle of muscles and tendons that extend throughout the lower, mid, and upper back. These muscles are responsible for posture and everyday movements like twisting and bending. Weak erector spinae muscles and poor posture may lead to back pain and sports injuries.
To strengthen these muscles, you can try exercises such as the "cat-cow". To do this:
- Get into a tabletop pose.
- Lower your stomach and look up.
- Reverse by lowering your head and arching your back to the sky.
- Repeat 5 to 20 times.
Another exercise is the "bird dog":
- Place your hands under your shoulders and your knees under your hips.
- Extend your right arm and left leg.
- Engage your core to stay steady.
- Lower your limbs and switch sides.
- Repeat 10 times per side.
You can also try "Jefferson Curls":
- Stand on a workout box.
- Hold your hands out in front of you like a diver.
- Starting with your head, roll forward.
- Drop your head until you can't go any further.
- Slowly roll back up and squeeze your glute muscles.
- Do 5 reps.
If you're recovering from weakened erector spinae muscles, it's important to be cautious and proceed with any new exercise routine under the supervision of a licensed or experienced chiropractor, physical trainer, or other medical professional.
Additionally, it's important to remember that many people tend to focus only on the primary or "mirror" muscles, which can lead to an imbalance and poor posture. By focusing on the erector spinae and other less visible muscles, you can improve your overall strength and posture.
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Strengthen your pelvic floor muscles with gentle variations of foam rolling or deep breathing exercises
Strengthening your pelvic floor muscles is important to prevent incontinence, pelvic pain, and bowel dysfunction. While some people need to strengthen these muscles, many need to learn how to lengthen and relax them.
Gentle variations of foam rolling can help release pelvic floor tension. By foam rolling your quadriceps, hamstrings, IT band, glutes, calves, and adductors, you are bringing blood flow to the muscles that surround your pelvic floor. This helps to relax the pelvic floor and prevent it from tightening due to pressure from other muscles. You can also directly foam roll your external pelvic floor muscles by sitting on a foam roller. However, this may be uncomfortable for some people.
Deep breathing exercises are another gentle way to strengthen your pelvic floor muscles. Diaphragmatic breathing, or belly breathing, is a great way to connect with and gently move your pelvic floor muscles. This technique involves breathing into your lower lungs, filling your belly with air, and expanding your pelvic floor as you inhale. As you exhale, your diaphragm relaxes and rises back up, causing your pelvic floor to shift up as well. You can adjust your exhale to meet your comfort level.
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Train your calves by standing on the edge of a low platform with your weight centred on the balls of your feet
Training your calves is important for improving your physical performance and contributing to overall balance and stability. Strong calf muscles provide crucial support for your ankles and feet, reducing the risk of injuries during various activities.
To train your calves, you can perform standing calf raises. This exercise can be done anywhere and doesn't take a lot of time. Stand on the edge of a low platform or step with your feet hip-width apart, keeping your ankles, knees, and hips aligned to protect your joints. You can also do this exercise on the floor if you don't have a mat.
Position your weight on the balls of your feet and press your heels down as far as you can towards the floor. Then, press up onto your toes as high as you can, using your body weight to strengthen and tone your calf muscles. Keep your abdominal muscles pulled in to ensure you move straight upward.
Hold this position for a slow count of two to four, then slowly lower your heels back down for a count of four. Repeat this movement 10 to 30 times, starting with a lower number of reps and working your way up as your calves get stronger.
To increase the intensity, you can add weight by holding a dumbbell or kettlebell, or even using a barbell. However, it's important to stretch your calves before adding weight to prevent cramping and maintain flexibility.
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Frequently asked questions
The rotator cuff is a group of four muscles that stabilise the shoulder joint. To strengthen them, attach light-to-medium resistance tubing to a door hinge, stand with your left side to it and grasp the handle with your right hand. Bend your right arm at a 45-degree angle to your side and rotate your arm at the elbow, pulling the tubing.
The erector spinae is a bundle of muscles and tendons that extend throughout the lower, mid and upper back. To strengthen them, lie face down over a back extension machine with anchored heels. Place your hands behind your head with elbows out to the sides and slowly raise your torso until your body forms a straight line.
Many people skip leg day, but your gluteal muscles are the largest muscle group in your body. To strengthen them, use a heavy resistance tubing circle and step inside the band with both feet, fastening it around each ankle. Stand in a wide sports stance, knees slightly bent, and step out to the side, continuing to walk sideways for 8-10 steps.
To train your triceps and serratus (along the sides of your ribs), use a TRX suspension system. Stand with the anchor point of the strap behind you, above your head, with your feet together and hold the handles above your head with your palms facing forward. Slowly lean forward until you feel tension in your abs and arms, then rise up on the balls of your feet and bend your elbows until your hands are behind your head.
