None of us have perfect posture or are completely symmetrical. In fact, it’s normal for our bodies to develop imbalances and adapt over time, often based on how we move, what we do for work, or even our natural preferences. Let’s have a look at why muscle imbalances happen, how they affect our posture and movement, and what we can do to correct them.
Our Bodies Adapt to What We Do
As we grow, our bodies adapt to the demands we place on them. Whether you are training for a specific sport, spend long hours sitting at a desk, or favour one leg when standing—our bodies learn and change based on these patterns. Over time, this can lead to imbalances in muscle strength, flexibility and posture.
Most people naturally favour one side of their body more than the other but even for those who are ambidextrous, the body still tends to develop specific strengths or weaknesses based on its experiences.
What Happens When Muscles Become Imbalanced?
When one side of the body is consistently used more than the other, it can lead to muscle imbalances. This means one side may be overworked and strained, while the other side remains weaker and underused. For example, if you're a runner, you might notice that your dominant leg becomes stronger than your non-dominant leg, leading to potential issues with form or injury over time.
Muscles can also become inhibited, which means they’re unable to function as they should due to overuse or tension in the opposing muscle group. For example, if your quadriceps are overly tight or overworked, your hamstrings (the opposing muscles) might struggle to do their job effectively. This can lead to poor posture, limited range of motion, and discomfort.
This is also often experienced at the shoulders and neck - spending hours hunched over a desk and over time your body will adapt to these patterns, creating tightness and weakness in certain areas, usually the neck, posterior shoulders and thoracic spine. The "pull" and "lengthening" of soft tissues around joints can alter the way you move and function on a daily basis and can lead to postural adaptations.
In general, muscles fall into two categories: stabilisers and mobilisers. Stabiliser muscles are typically larger and help hold things in place (think: core muscles), while mobiliser muscles are smaller and responsible for movement. If smaller muscles are called upon to help stabilise a joint (which can happen when the stabilisers are weak), they can fatigue quickly, leading to discomfort or pain - this often happens in areas like the shoulders, neck, and knees.
Muscle Tone and How It Affects Movement
Muscle tone refers to the natural tension or contraction in our muscles that we aren’t consciously aware of. Without this baseline muscle tone, our bodies would essentially collapse. This tension is crucial for posture, stability, and mobility. When treating muscle imbalances, I always assess muscle tone to identify which muscles are too tight (hypertonic) and which might be underactive (hypotonic).
When one muscle group is tight or overactive, the opposing muscles often become weak or inhibited. This can disrupt normal movement patterns, affecting everything from the way we walk to how we lift weights or sit at a desk.
The Role of Sports Massage and Myofascial Release
As a Therapist, a big part of the treatment involves addressing these imbalances by using Sports Massage and Myofascial Release techniques. These approaches help reduce muscle tone in overactive muscles and activate weaker, underused muscles.
After releasing tension in tight muscles, it's important to retrain the body and strengthen the opposing muscle groups. This is where education on self-care and home exercises comes in—without ongoing work to maintain balance, the imbalances will likely return.
Single-Side Training: Why It Works
One effective way to address muscle imbalances is through unilateral training—working one leg or arm at a time. This is useful because many real-world tasks are single-side dominant: running, climbing stairs, carrying groceries, or even standing on one leg. When we train one side at a time, we not only improve the efficiency of our movements but also make our body more resilient.
Unilateral exercises help improve overall strength, but they’re also great for distributing the load as lighter weights can be used. This can reduce joint stress while still building muscle and soft tissue resilience. Additionally, single-leg or single-arm exercises are great for improving bone density and muscle endurance.
For athletes, especially endurance athletes like runners or cyclists, unilateral training can improve running economy and pedal power by addressing imbalances that may be present in their gait or stride.
What You Can Do
Identify muscle imbalances: Pay attention to how you feel during everyday activities or exercising, are there areas that are constantly tight or fatigued?Work with a professional therapist: If you experience pain or discomfort, it’s a good idea to see a sports massage therapist who can help release tight muscles and activate weaker ones.
Practice self-care: Stretch, foam roll, and use proper posture throughout your day to prevent muscle imbalances from developing.
Final Thoughts
Muscle imbalances are a natural part of how our bodies adapt to life. But by recognising them and taking steps to address them—whether through exercise, therapy, or simply paying attention to our posture—we can prevent pain, improve performance, and make our movements more efficient.
Let me know if you’d like some support and self-care exercises to help correct them!
Nicky Holbrook
Sports Massage & Myofascial Release Therapist
November 2025