The average Malaysian sits for almost 10 hours per day. This leads to a weak posterior chain and can worsen anterior pelvis tilt. It also contributes to poor posture. The longer you sit throughout the day, the tighter your hip flexor muscles become. The glutes also begin to lose their strength and become inactive. Both tight hip flexors and inactive glutes can be fixed by building a strong posterior chain. In this article, I will explain to you what is posterior chain, the benefits of a strong posterior chain, and some exercises that can strengthen these muscles.
What is the Posterior Chain?
The posterior chain refers to the muscles on the backside of the body. It is opposite to the anterior chain or the muscles on the front of the body. Functionally, the posterior chain helps support body posture. It does this while standing and sitting, as well as during movement. If the posterior chain did not exist, you would fall forward when trying to do a squat or hip hinge, for instance. These muscles keep you in an upright position. Posterior chain muscles include some of the largest muscle groups. They can be separated into those found in the upper body and those located in the lower body.
A) Upper Body Posterior Chain Muscles
The muscles in the upper part of the posterior chain include those found in the:
- back of the neck- splenius capitis, splenius cervicis
- middle and upper back- lats, traps, rhomboids, levator scapulae, erector spinae
- shoulder- delts
- arms- triceps, supinator, abductor, and extensor pollicis longus, exterior pollicis brevis, exterior indicis
Each muscle group in the upper body assists with pulling and pushing movements. They also make it possible to extend the arms, such as when reaching for an item on a shelf. So, row and pull-up exercises are the two best upper body posterior chain exercises. I would recommend TRX suspension trainer to everybody for the rowing and pulling exercises at least once a week.
B) Lower Body Posterior Chain Muscles
Lower body posterior chain muscles are:
- lower back- erector spinae, obliques
- gluteal muscles- gluteus maximus, gluteus medius, gluteus minimus
- hamstring- biceps femoris, semitendinosus
- calf- gastrocnemius, soleus
The lower body posterior chain makes it possible to walk, run, bend, and sit. As many of these are fitness movements, these muscles can clearly be worked more than those found in the upper body. However, the entire posterior chain must be worked evenly to avoid an imbalance. The squat, deadlift, and hip thrust all work the lower posterior chain. The hamstring curl and calf raises are two other lower-body posterior chain exercises.
Benefits of a Strong Posterior Chain
Strengthening the posterior chain is significant for several reasons. One is that it supports a healthy posture. Poor posture is correlated with pain in the lower back. Low back pain distresses 80% of people at some point in their lives. In many cases, its cause is improper spinal alignment. Other elements that increase the risk of lower back pain are:
- being overweight
- living a sedentary life
- having an occupation that requires a lot of bending or heavy lifting
Building muscle in the posterior chain boosts athletic performance. Improved strength allows for more powerful movements. Stronger hamstring muscles contribute to more power when running, cycling, or jumping. In addition, a robust posterior chain aids in injury prevention. It aids each muscle in better withstanding certain movements. For instance, strengthening the shoulder can help prevent rotator cuff issues. This is beneficial for tennis players, pickleball players, and golfers. Building strength in the back of the leg can help prevent injuries to the knee.
Research by Lane and Mayer (2017) shows that posterior chain exercise helps ease low back pain. A posterior chain exercise does not have to be long in duration. Instead, it just takes a bit of strategic planning. The deadlift, YBell swing, and glute bridge are a few options to add to your exercise routine. If you are a novice to any of the abovementioned exercises, please look for a qualified and certified fitness professional to effectively strength train and guide you.
Reference:
Lane, Charity M.S., M.A., CPT, FNS, USAW; Mayer, John D.C., Ph.D., CCRP, FACSM. Posterior Chain Exercises for Prevention and Treatment of Low Back Pain. ACSM’s Health & Fitness Journal 21(4):p 46-48, July/August 2017. | DOI: 10.1249/FIT.0000000000000307
About the Author
Dr. Jesslyn Oi is an advocate of Fitness, Health and Wellness. She has been doing strength training for 35 years. She is a Life Affiliate Member of the Association of Integrative Medicine Malaysia, a member of the Institute of Corporate Directors Malaysia, and co-founder of the International Sports Science Association Malaysia. She is ISSA certified CPT and Health Coach.
