AYGMyJune2015

TIGHT

WEAK

TIGHT

TIGHT

WEAK

1

2

2

3

3

WEAK

the slump

lower crossed

syndrome zone 1

Imbalance: taut hip flexors and low-back muscles cross

with weak butt and ab muscles

Injury zones: front-knee pain from uneven pressure

on the kneecap, disc problems or soft-tissue inflammation

of the low back

Overactive or tight muscles and underactive or

weak muscles can include:

1 TIGHT

deep-back extensors

erector spinae

1 TIGHT

thighs

biceps femoris

(hamstrings)

adductors

4 WEAK

abdominals

transversus abdominis

rectus abdominis

internal obliques

2 WEAK

butt

gluteus maximus

gluteus medius

2 TIGHT

calves

gastrocnemius

soleus

3 WEAK

along shins

tibialis anterior

tibialis posterior

3 TIGHT

hip flexors

psoas

rectus femoris

lower crossed

syndrome zone 2

Imbalance: tight calf and thigh muscles cross

with weak muscles along the shins

Injury zones: heel pain (plantar fasciitis)

Overactive or tight muscles and under-

active or weak muscles can include:

79

may/june 2015

yogajournal.com.au

yj43_74-81_FEA Balancing act_272.indd 79 31/03/2015 12:58 pm