Top Ten Muscles That Will Cause Quality of Life Issues If Not Exercised Regularly With Proper Strength Training

By Jim Flanagan

Most people, at any age, have a desire to remain strong and healthy so we can take care of ourselves and not rely on others. As we age, our muscles will tend to atrophy (waste away) if not exercised and will not remain strong and flexible unless you Proper Strength Train.A good statement that is easy to remember is 'if you don't use it, you'll lose it!' In the human body you have somewhere between 656 to 850 'Skeletal Muscles', depending on whether or not they are named as a single muscles or in groups. Since no muscle is insignificant, some large and small muscles are considered very important because they keep you mobile and ultimately self-sufficient. There are Ten Muscles/Muscle Groups that are vital for a better quality of life and must be exercised regularly with Proper Strength Training to remain strong and flexible. The list below contains the name of muscle, medical name, and general purpose:

1.Muscle:Low Back (Erector Spinae)

Anatomical Purpose: Maintains upright posture; Bending from waist; Lifting

Bio-fact:If the small muscles of the low back are not isolated and exercised, they will atrophy and become weakened. Weak low back muscles are susceptible to injury which creates low back pain (the #1 cause of lost work days and disability claims, and premature retirement and loss of income) and will affect your posture and you may 'start losing height.

Proper Strength Training Solution: Proper Strength Training of the low back muscles by doing squats and abdominal crunches will strengthen these muscles for lifting and bending, preserve your posture, and help to prevent low back strains.

2.Muscle: Muscle Knee/Thigh-Quadriceps (Thigh) and Hamstrings (Biceps femoris, Semitendinosis, and Semimembranosus)-

Anatomical Purpose:Walking, squatting, climbing, swimming, sitting and sitting/rising from chair

Bio-Fact: If the large muscles of the thigh and the hamstrings are not exercised with proper strength training, they will eventually atrophy and weaken, then you will have problems getting in and out of chairs and your car. Walking up and down stairs will be difficult as well as running, climbing, and even swimming. Lifting heavy objects by squatting will become difficult and then impossible.

Proper Strength Training Solution: Proper Strength Training of the thigh muscles by doing full body squats and leg curls will strengthen these muscles and increase your basal metabolic rate (BMR) which helps burn body fat.You will be able to continue participating in the sports and the day-to-day activities you are currently involved in for more productive years and reduce your chances for injury.

3.Muscle: Hips (Buttocks)

Anatomical Purpose:Walking, running, squatting, climbing, swimming, sitting and rising from chair

Bio-Fact: If the large muscles of the hips are not exercised with proper strength training, they will weaken and you will have problems of mobility from a simple task of walking to the complicated tasks of swimming, running or climbing stairs. The hips also assist the legs when lifting heavy objects.

Proper Strength Training Solution: Proper Strength Training of the hips (buttocks) by doing full body squats you not only strength the thigh but the hips, too. The hip is essential in all movements that keep you mobile and by strengthening the hip, you reduce the chances for hip injury and enables you to can continue your normal activities of walking, running, swimming, and climbing up and down stairs.

4.Muscle: Back of Upper Arm (Triceps)

Anatomical Purpose: Reaching and lifting overhead; Pushing up the body from sitting or prone position.

Bio-Fact: If the small muscles of the upper arm are not exercised with proper strength training, they will weaken and atrophy, causing even common tasks such as lifting and reaching overhead will become difficult.

Proper Strength Training Solution: Proper Strength Training of the triceps by doing push-ups, pull-ups, triceps extensions or seated dips on a chair will strengthen the muscles and allow you to continue to do normal upper body activities such as reaching and lifting objects overhead.

5.Muscle: Neck (Anterior Flexion, Posterior Extension Lateral Flexion-Left & Right)

Anatomical Purpose: Elevation of Shoulders; Rotation of Head

Bio-Fact:If the small muscles of the neck are extremely prone to injury when not exercised with proper strength training.

Neck injury is both painful and dangerous because the muscles protect the vertebrae of the cervical spine.The neck muscles will eventually weaken and atrophy to the point that muscle stiffness will occur and you may not be able to rotate the head with ease.

Proper Strength Training Solution:Proper Strength Training of the small muscles of the neck by doing safe and slow exercises such as neck manual resistance can strengthen and keep you head mobile and upright and help prevent injury.

6.Muscle: Shoulder (Rotator Cuff) and Upper Back or 'Lats' (Latisimus Dorsi)

Anatomical Purpose: Elevation of Arm at various angles; Pushing and pulling

Bio-Fact:If the small muscles of the shoulder (rotator cuff) are very prone to injury and is a very painful condition. Common tasks such as lifting the arm will be difficult and painful if these muscles are not strength trained. If upper back called the 'lats' are not proper strength trained, they will become weakened, atrophy, and prone to injury causing less mobility of the upper body

Proper Strength Training Solution: Proper Strength Training of the shoulder and upper back with exercises such as shoulder press or overhead press, rowing, lat pull downs,and seated towel or rope pulls (with a workout partner) can help strengthen these muscles and keep your upper body mobile and ultimately help preventinjury.

7.Muscle: Stomach or Abdominal (Abdominal rectus)

Anatomical Purpose: Stabilizing Torso or Trunk and exercising Thoracic Diaphragm

Bio-Fact:If the small muscles of the abdomen are not exercised, the small back muscles will weaken and atrophy and you will not be able to keep upright or bend.The abdominals also move the diaphragm (thick sheet of muscle over upper abdomen) which controls breathing and ultimately speaking and singing.

Proper Strength Training Solution: Proper Strength Training of the abdominal muscles with exercises such as sit-ups or 'crunches' with resistance from a workout partner will notonly help to keep your upright with good posture but you will have a pleasing appearance and the small back muscles will strengthen, too.

8.Muscle: Chest or 'Pecs' (Pectoralis Major and Minor)

Anatomical Purpose: Abduction and Adduction of the arms; Pushing and pulling; Lifting and reaching overhead

Bio-Fact: If the small muscles of the chest are not proper strength trained, they will weaken and atrophy and simple tasks such as pushing a vacuum or broom will become difficult. Lifting and reaching for objects overhead in your kitchen or garage will become impossible and you will require assistance.

Proper Strength Training Solution: Proper Strength Training of the chest or 'pecs' with exercises such as the chestpress machine or chest flies on a bench with dumbbells or hand weighs will not only help you keep a pleasing appearance but will help you keep the upper body mobile and strong.

9.Muscle: Front of upper arm (Biceps)

Anatomical Purpose: Supinates (turns) Hand; Flexes and Elevates the arm

Bio-Fact: If the small muscles of the biceps are not proper strength trained, simple tasks such as turning the hand or lifting objects will be difficult.

Proper Strength Training Solution: Proper Strength Training of the biceps with exercises such as biceps curls with resistance on a machine or bench with dumbbells can strengthen the biceps and keep it flexible so you can elevate the arm and lift objects. Push-ups also exercise the biceps and will elevate your metabolism as well as strengthening the muscles.

10.Muscle: Calf and lower leg (Gastrocnemius and Soleus)

Anatomical Purpose: Dorsi and plantar flexion of the foot for walking and running; keeps Achilles Heel flexible.

Bio-Fact: If the small muscles of the lower leg are not exercised, they will weaken and atrophy and your regular activities such as walking briskly or participating in sports will become difficult. The biceps also help retain the flexibility of the Achilles Tendon on the back of the foot and ankle which is responsible for flexing the foot.

Proper Strength Training Solution: Proper Strength Training of the lower leg with exercises such as calf raises on a machine or heel raises with your body weight on stairs will strength the muscles and give the lower leg a pleasing appearance. Flexibility of the foot for walking and running will be improved which will help you remain mobile and give you the ability to continue with your daily activities and sports.