When programming workouts, we need to keep in mind what is best for our clients. In a perfect world, out clients would all be very capable, confident, skilled, strong and flexible. But if that were really the case, we would be out of a job. The majority of our clients wish they could be more capable, confident, skilled, strong and/or flexible, which is exactly why they come to us to train them.

One thing I’ve noticed with most people (including our many clients) is a tendency to slouch. This should come as no surprise, as most people’s lifestyles involve a lot of sitting (at work, in the car, etc) or deep focus on smart phone screens all day. Because of this there are many bodies that bend toward flexion. This is generally considered poor posture and can be identified by a lack of neutrality in the body - forward head, slumped shoulders, rounded upper back, tucked tailbone and weight shifted forward towards the toes. Many problems can arise in the short term and include: back or shoulder pain, headaches, poor mobility and decreased movement performance. Those that live a lifetime like that end up with chronic issues: permanent changes to bone structure (lordosis, kyphosis, sunken chest), disc herniations/bulges, and loss of muscle tone to extensor muscles.

While it’s not always the cause of every ailment, it certainly does not benefit a healthy body. And while it’s also not entirely necessary to be neutral at all times (think Swiss Guards at the Royal Palace) or overly in extension (think of the Sway Back many gymnasts walk with), it is important that our bodies are comfortable and naturally fall back to a neutral balanced state.

Incorporating some basic changes into your programming can have a dramatic effect on helping to aleviate the forces that push and pull our client’s bodies out of a balanced state.

Overactive, tight muscles that need to be stretched regularly:

• Pecs
• Anterior Delts
• Abdominals
• Hip Flexors (Psoas)
• Hamstrings

Underactive, overstretched muscles that need to be strengthened regularly:

• Glutes
• Hip Abductors
• Back Extensors
• Posterior Delts
• Traps & Rhomboids

This list is not entirely complete but should be a good starting point to begin modifying any workout program. The best stretches for overactive muscles will address the limiting muscles without overstretching the underactive muscles. For example, when stretching the hamstrings avoid bending the back (as when standing touching toes or seated and leaning forward to touch toes). Instead, keep the back straight and supported while isolating the hamstring (lay down on floor and use a strap to pull leg up). Also avoid picking stretches just because they are easy to coach. Give members some challenges to work for and include any equipment you may need to assist (suspension trainers, partner stretches, walls, benches, balls, pullup straps or stretch straps).

Good stretches to do regularly: