Why Is It Important to Exercise Reciprocal Muscles?

How do you plan your workouts? Do you target specific muscle groups or perform full body circuits? Are you training more than one muscle group per session? Health experts recommend working reciprocal muscles for better flexibility and coordination. This principle is known as reciprocal inhibition. It may seem complicated, but it doesn’t have to be. Let’s see how it works!

What Is Reciprocal Inhibition?

Our joints are controlled by extensors and flexors, which are two opposing muscle groups. They work in sync to maintain our balance and coordination. When one is stretched, the other must be inhibited. If both muscles were able to contract at the same time, muscle tears would occur.

The process described above is called reciprocal inhibition. Think of it as your body’s own way to prevent injury and facilitate ease of movement. Basically, it’s a neuromuscular reflex that allows your body to maintain its balance and coordination during exercise (and daily activities).

How Does It Apply to You?

This concept was originally used by physiotherapists, kinesiologists, PTs, and osteopaths. Today, it’s widely applied in bodybuilding, weightlifting, running, and other sports. Massage therapists use it too in order to relieve muscle tension and promote healing from injury.

Exercising and stretching reciprocal muscles can improve your overall performance and reduce injury risk. This approach helps improve your range of motion, flexibility, balance, and coordination. It also reduces tension, spasms, and deterioration of muscles, tendons, and joints.

Ideally, your workout should focus on two opposing muscle groups. These may include:

• Hip adductor – gluteus medius
• Quads – hamstrings
• Chest – traps
• Chest – back
• Shoulders – latissimus dorsi
• Biceps – triceps
• Forearm extensors – forearm flexors

Once you know your reciprocal muscles, you’ll get a better understanding of how to lift weights safely. This principle can be applied to stretching and any other sports. When done right, it can save you time and speed up recovery.

For instance, you can do biceps curls followed by triceps extensions, front raises followed by rear delt flies, leg extensions followed by hamstring curls, lunges and step-ups, or squats and deadlifts in the same session. These exercises hit opposing muscle groups, leading to better results in less time.

If you’re not sure where to start, talk with a skilled PT or a physiotherapist. They can guide you in the right direction and develop a customized workout plan that best suits your needs.