Category: 2016




Desk imbalances


Desk imbalances red zone

Driving Imbalances


The following professions involve similar muscle imbalances that over time can cause many different injuries, but using our Injury prediction and prevention web-based software will prevent injuries from forming or advancing to surgery!

Check out how the software works here-

A bus driver, truck driver, and computer programmer are all sedentary positions with at least 8 hours of sitting a day. But, don’t let the lack of motion fool you, these are some of the top sedentary high-risk injury jobs out there. The consistent lack of movement associated with sedentary work can cause severe muscle imbalances, just like jobs with physical repetitive motions can.

These are the muscle imbalance patterns caused by excessive sitting:

  • Lower back (weak)
  • Rhomboids (weak)
  • Core (weak)
  • Flexors (weak)
  • Extensors (tight)
  • Chest (tight)
  • Shoulders Anterior (tight)
  • Hip flexors (tight)
  • Hamstrings (tight)

Commonly injured areas because of these imbalances:

  • Lower and upper back
  • Cervical and rotator cuff

Physical Laborers

  • All physical jobs like sanitation, construction and road workers, loggers, stockers, UPS/FedEx drivers, mine and field workers are a MUST when finding muscle imbalances before injuries occur. Workers in physical jobs are at the highest risk of injury, not just because of the physical nature of the job but because of the physical strain the body goes through day in and day out.
  • The key to saving millions, if not billions, of dollars in worker’s compensation claims is ensuring that the physical baseline of the employee is in the healthy zone. Being proactive and implementing a corrective program as soon as possible prevents injury and loss of production. It is key to saving huge and creating healthy and productive employees in the workplace.

Stages of muscle imbalance in the workplace:

Stage 1.

Beginning stage: Aching, stiffness, feeling exhausted, tired or pain in or around the affected area or limb, this occurs during the work shift but disappear at night and during days off work. No reduction of work performed in this phase.

(This is the stage that this needs to be addressed so there is no reduction of work and no injury can occur.)

Stage 2.

Intermediate stage: Aching, tiredness, irritability, feeling exhausted physically and mentally. This occurs early in the work shift and persists into pain and stiffness at night. Reduced capacity for repetitive work. Injury can occur at this stage.

Stage 3.

Advanced stage: Aching, fatigue, and weakness persist at rest. Inability to sleep and to perform light duties. Feeling irritable, in pain and mentally and/or physically overwhelmed. Injury can occur at this stage.

Stage 4.

Immobile: In this stage the joints have created scar tissue and, in some cases, calcium build up. This occurs when there is so much stress in an area that it is trying to protect itself. The area will tighten and the tissue will harden in order to create a splint to protect that movement. Injury can occur at this stage

Not everyone will go through these stages in the same way. Be aware of the first aches and pains as it is a sign that the muscles, ligaments, and/or tendons are becoming weak, overworked, tightened and in need of a balancing program either by stretching or strengthening. Otherwise, an injury can become longstanding, and sometimes, irreversible. The earlier the individual recognize the symptoms, the more quickly and efficiently the balancing programs can work.

All Symptoms Mean Something

Pain: Shooting pain, electric twinge or numbness – usually nerve, throbbing, dull- usually swelling or inflammation

Sounds: popping, snapping, grinding are all normal (without pain)

All sounds with pain need to be addressed by a doctor

Reasons for most symptoms, injury or pain:

  • Muscle imbalance
  • Degenerate bone, cartilage
  • Inflammation

The Top Areas of Complaints and Injuries:

  • Back- bulging disk, pinch nerve, strain
  • Shoulders –restriction, pain in shoulder joint
  • Hands/wrists/elbows – pain with grip, carpal tunnel, numbness
  • Feet- numb or pain while standing
  • Neck- pain, nerve, stiff, numbness

Knowing what imbalances are present ahead of time allows the individual to understand what is needed. Corrections include stretch, isolated resistance, rest, pre or post-rehab, or last resort –surgery. It is smart for the employer to be proactive when getting employees on a balancing program, they will have a longer work life and be able to do a more efficient job because the employee is 100% focused on the job, not the pain.

Being proactive promotes longevity, not only in an employee’s physical work life but also in the quality of life for that individual.


For more information contact us:

How Do I Learn To Do The Splits, FAST!

For most of us its months and maybe years of training and practice, but if you don’t know the reason why you CAN’T do the splits, then you will probably be working on it for a longer time than needed. 

First things first! You have to find out what muscles are the ones that are keeping you from doing this position, and depending on what type of splits you want to do – Scissor or straddle, the areas will be different and the technique will be different.

  1. Scissor- focuses on mostly hamstring (back upper leg) and the leg in back is focusing mostly on the hip flexors (front hips.)


    Scissor Split

  2. Straddle– focuses mostly on the adductors (inner thighs.)




The best way to be sure is to do a test to find out which way are you tight?

  1. Get into position- put your right leg out in front, are you more flexible in this area than your left hip? Do you feel a pull on your right hamstring? Or do you feel more of a pull on the left hip flexor?
  2. Now do the left leg side, do you feel more of a pull on the left hamstring? Or do you feel more of a pull on the right hip flexor?


We start to make a plan, now that we know what side and what area are in need of stretching. I am going to teach you a new trick, its called isolated resistance stretching and PNF.

  1. You isolate the area by doing the splits, then you press downward or inward while you are doing the splits, it all depends on what splits you are doing on what action you are going to take.

For example: Scissor split- get into the splits and say its your left hip flexor that is tight, put your right leg in front, and left leg in back, roll your left hip to the left and isolate the hip flexor to the floor or as flat or as close to the floor as you can, then you press your quad (top front part of the leg) or if you can’t then you can press the knee but put padding under the knee or left foot to the ground for 5-10 seconds then release and allow gravity to bring you down, do this again and again, see the hip get closer and closer to the ground, This is called PNF.

Here is another way to safely add flexibility to your body its called resistance stretching.

Part ll- Get into the splits again but bend your front leg (right) in pigeon position in front of you, bend the back leg (left) up (the leg that has the tight hip flexor) so the foot is up, wrap a belt on the foot or ankle, make sure it is on there tight and wont slip off. You are going to resist but allowing your leg to straighten while with the other hand is pulling the belt all the way toward you over your shoulder, have a tug of war match with the belt and your leg, so the movement is you straighten your left leg and bending it again while you are pulling the belt toward you, letting the leg win moving straight, then pulling the leg toward you all the way closer and closer, your heel will get closer to your glute every time. Resisting the entire time throughout each movement back and forth, (this part is a very important step.)


Resistance Stretch


Right hamstring that is the tightestposition again with your right in front and press the heal down into the ground and your left foot pressing into the ground, hands on the side of your hips, as hard as you can while you lift your body with your hands up and down farther and farther down each time. Press as hard as you can work your way down to the floor. Resisting the entire time.


  1. Straddle- This one is the easy one, you just open your legs and roll your body forward having your butt a little off the ground, holding your body up with your hands in front and hands on the floor in back, squeeze your legs resisting inward while you lift your hips up and down, go deeper every time you go down into the stretch, and you will see instant results. If you cannot touch the ground with your hands use a steady chair or small stool to hold on to and bring your self up and down.

Straddle Resistance

This is the safest way to stretch; you are actually elongating the muscles and strengthening the muscle at the same time. A muscle that is elongated and then contracted at that elongated state is actually stretching it farther for you, so the muscle is the one stretching itself before you are stretching it, so you will see that this way is the fastest way and the safest way to do the splits!

So go practice and tell me how you do!
If you have any questions contact me at

Loretta McGrath

If you have any questions on what is tight take the Range of motion test at

Body Alignment For Life is Going to Change the Game on Workplace Injury

Body Alignment For Life 

-Injury prediction and prevention software-

Body Alignment for Life (BAFL) is an injury prediction and prevention web-based program that has the ability to identify and pinpoint potential repetitive stress injuries that can occur on the job, in a sport or in everyday activities by testing an individual’s body in all range of motion (ROM).

The key is knowing your baseline of flexibility, or lack of flexibility, and in what areas- then correlating that data with the individuals “expected” repetitive motion.

The Body Alignment For Life (BAFL) software guides the user on how to grade their range of motion in all ranges, then it generates a detailed report telling the user where they are weak, tight and imbalanced. BALF also detects what areas might be compensating because of old injuries. It’s like your body’s musculoskeletal system blueprint! The software can be applied to an individual by a trained stretch coach or the individual can apply it to oneself.


Muscle Imbalance body grid


This image is a normal imbalance pattern for a desk job.





Having this knowledge ahead of time allows the individual to focus on the correct areas that need attention as to not waste time on areas that are not of concern. The software allows the user to understand how to work their most important target areas so they can reach their goals faster. It also allows the user to see what areas are at risk and what areas could become injured with these imbalances within the repetitive motion.

The first thing to do is ask the question, “What are the goals of the individual?”  It might be that they want to be able to bend down and tie their own shoes in the morning, be able to sit without back pain, sit cross-legged, do the splits, lift heavier or run faster OR just making sure there are no injuries that are manifesting. These questions allow the user to focus on different parts of the data in the software to get the correct information that is needed.

Second, we need to find out why they CAN’T do the things that they want to do physically. The range of motion (ROM) assessment findings will print out detailed reports on what their flexibility is currently and gives a baseline on where they are now so they have a guided plan to reach your goals. The report findings even show what areas are imbalanced and what can lead to compensations within a particular movement. The reports also keep data as to see the individual’s progress over time. These are all important pieces of information for an individual. The person has the ability to plan ahead and prevent an injury instead of taking action after the fact.

With the reports, you can visually see how the body is compensating from past injuries or trauma, even a muscle imbalance you could have had from birth. Many imbalances are hereditary, some come from growth spurts because bone grows faster than muscle, it does not have time to lengthen with the sudden burst of strain pulling on the tissue and it reacts by tightening in an area to protect it,  and some areas never really recover. This is why I am a huge advocate of youth stretching; this is a must during these times for healthy muscle growth.

After the user applies the range of motion assessment to themselves and they hit submit, an individual corrective video series will be downloadable to watch and apply to themselves. We also offer trained stretch coaches in some areas to help apply the corrective program to the person that needs extra attention to ensure an injury free recovery.

As you can see there are many ways to use the BAFL software, either as a great add-on tool for Health and Saftey programs, Ergonomic/corporate wellness programs, Worker’s comp claims and or rehabilitation guidelines, injury prevention with sports and even the health and wellness of growing children.

So again the key is to find out what is stopping you from physically doing a movement fully or without pain, then we work backward by finding imbalanced areas within that the movement, work diligently on those areas by strengthening in their full range and stretching the areas that are tight as to solidify that movement to have longevity.

Want more information on the BAFL software and how it works? Here are a few BAFL videos:

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Learn more: www.BAFL.BIZ
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Author: Loretta McGrath

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