Any exercise effects some muscles more than others. One of the keys to Bernie Falk’s movement theory is that pain is caused by body imbalances. It follows that the most potent exercises are those that strengthen weak areas.

Consider the Single Hand Pushups.

Here a person stands about two feet from a wall, puts one hand on the wall. This exercise will strengthen and build up the given arm, shoulder, and side of the upper back. Now consider another exercise, a kind of Dumbbell Swing. One takes a five or ten-pound weight in one hand and repeatedly swings it forward and backward. This exercise will flex and lower the given shoulder.

A part of my problem was a muscle imbalance of the shoulders. I had a (relatively) tense and over developed right shoulder, and a weak and lower left shoulder. To help correct this imbalance. Bernie prescribed single hand Dumbbell Swings for the right shoulder and the Single Hand Pushups for the left.

Similarly, my left leg is noticeably weaker than my right. Single Leg Hops strengthen a weak leg. Hence, for me it is the left leg for which the exercise is prescribed. On the other hand, my right leg is noticeably more stiff (more tense, less flexible). Forward Bends is a stretching exercise. Hence, I do considerably more stretching on the right leg.

In both cases above, (the Single Leg Hops and the Forward Bends), it is obvious which side needs the work. It is the weak (not the strong) side. the weak side will be harder. The goal is to make the weak side equal to the strong side.

Selection of Exercises:

Disclaimer:

I am not a qualified physician. As with all exercise programs, when using these routines and examples shown, you need to use common sense. To reduce and avoid injury, you may want to check with your doctor before beginning any fitness program. By performing these exercises, you are performing them at your own risk. Theoryofexercise.com will not be responsible or liable for any injury or harm you sustain as a result of this information shared on this website.