A song by Jane Sibbery once proclaimed that “symmetry is the way things have to be… You can’t chop down the symme-tree” – but it actually isn’t, and you actually can. Although essentially symmetrical creatures, we tend to fall easily into many types of off-kilter patterns. Let’s work towards regaining more symmetry in the same way it was typically lost: with the power of (properly focused) habit.

How Do We Even Define Asymmetry?

One dictionary definition states that asymmetry exists “when the two halves of something don’t match or are unequal.”

This is pretty frequent throughout our bodies.

For example, the front and back lines can get wonky, particularly in a world with so much sitting and computer work. There’s lots of information readily available on this. Janda‘s “crossed X” syndrome theory covers it nicely.

In the diagram below, I interpret “facilitated” — the muscles named in the white boxes, i.e. upper traps/levator scap, SCM and pecs, thoraco-lumbar extensors, and rec fem/iliopsoas — as those that are chronically “on” and are a little too willing to jump in and do the work, while “inhibited” — those named in the grey boxes, i.e. deep cervical flexors, lower traps and serratus anterior, abs and glutes — as those that are, well, kinda asleep.

An up vs. down, joint-by-joint approach holds water too, its central tenet being that vertical segments don’t necessarily spread the tasks of mobility and stability optimally. From this excerpt of Mike Boyle’s book: [T]he process goes up the chain–a basic, alternating series of joints. Joint–Primary Need: Ankle–Mobility (sagittal); Knee–Stability; Hip–Mobility (multi-planar); Lumbar Spine–Stability; Thoracic Spine–Mobility; Scapula–Stability; Gleno-humeral–Mobility.

Our main focus at the moment, however, will be on side to side, in which our essentially mirror-image body parts have differing mobility capacities or strength abilities.

Almost Symmetrical…Then Less So as We Age

In rare instances, structural issues may crop up when things aren’t quite standard at birth. Our history of acute injuries also serves as a road map of experiences that we’ve lived. In addition to the sudden-onset aspect, the body gradually increases its accommodation to said injuries. And common to all of us humans, as with water eroding rock, chronic patterns often escalate into insidious long-term issues.

You may already know exactly what area needs work, and even if you need to hit up mobility, stability, or strength work first. (If so, ideally you will have already received input from a medical professional.) If so, please hold onto that for now, and we’ll circle back to it — and you may discover a few other pertinent things in the meantime.

Not to Mention, Once We Grow Up, We Start to Train

Most sports and leisure pursuits are asymmetrical. Over the course of a week, and for many of us, years of training, how long do you spend in a certain stance?

And if you still need convincing, as the “Tudor time capsule” that is the Mary Rose ship describes part of its Royal Archer exhibit: “The centre of his spine was twisted, a feature commonly found in archers.”

A Few Quick Notes

Hopefully this approach will lead to epiphanies and triumphs for you also. Just be aware that as things realign, you may experience little surprises and temporary roving discomforts from areas that didn’t previously express themselves. Personally, when that happens to me, I usually just lay off of anything heavy for a day or two, adjust any positions and loading to keep things as symmetrical as possible, maybe get in a swimming pool, definitely get out a ball, breathe through it to ride it out, and try to remember to tell myself, “That just means that the load is being spread out more evenly now.”

Additionally, sometimes it’s adequate to address the joint itself (yay!), but in some bodies, a deeper dive (accompanied by your health professional, please) into spinal, pelvic, or even emotionally rooted causes may be required.

Getting the Best Bang for Your Buck

• First and foremost, to not waste your time as you capitalize on the precious “spare” (ha ha) minutes in your day: find your test move. This will let you see if your approach helps or hinders the move (even slightly, because with time and practice, it will be magnified), and could be any of the following:
  • a problematic move that puts you into discomfort (but not true pain)
  • where a mobility or strength discrepancy is very obvious
  • a position where you can check in with your pain level on a rating of 0-10
• Then test each specific intervention to see if it helps or hinders the move (even slightly, because with time and practice, either effect will be magnified). Test, test, and re-test.
• Down the road, remember to test it again; what works now will probably become less effective as you improve, so maybe every 4-6 weeks, just check and make sure you’re still getting a good return on your investment.

General principles

Consider switching stance for training, if that’s feasible – or take up a new pursuit in your opposite stance (i.e. as a southpaw or conventional)

Disrupt the patterns — and to do that, first spend some time using your body awareness to even realize what your patterns are:

• Standing barefoot, do a foot-loading check-in for weight distribution through the balls of your feet and heels.
• A visual check will confirm: are your toes evenly forward?
• Stepping up stairs: which foot leads?
• How do you get up off the ground?
• Which foot steps back into a plank?
• Which side is your preferred carrying or gripping arm?
• …et cetera…

Distribute the load better through good mechanics: use larger muscles and joints over small ones; learn to depress your scapulae for optimal shoulder positioning, etc.

A special note for deadlifters: learn to hook grip! Just do. (Especially if you lift heavy.) If that doesn’t work for you, then mixed grip it is, and make sure to vary sides.

Out-There Fringe Approach, or Pure Genius?

One school of thought, PRI (“Postural Restoration Institute”), posits that due to our internal organs being slightly asymmetrical (a stronger diaphragm attachment on the right side, plus having no liver to anchor the left side), by the time we get through puberty, the rest of our body has adjusted and also become somewhat asymmetrical.

Typically, we end up getting stuck “living” more on the right side of our body. That’s a great place to be, but only for half of our life! And it can have far-reaching implications for some of us regarding dysfunction and pain levels.

I will state up front that I am not certified in this – but personally speaking, after decades of chronic pain and frequent injuries and setbacks, PRI was the last piece of a long journey to advance to another level entirely. This unwinding has dramatically reduced the frequency of injuries, has helped me banish scoliosis in two areas of my spine, and finally allowed me to pursue sports and leisure pursuits that involve two hands working with some type of resistance overhead to do things I never thought were physically possible, with a lot more to come!

Click here for more detailed information and links. TLDR, we want to access the other side of a mirror image of the pattern of posture/gait, one that has likely been underused for decades.

Here’s the YouTube playlist for the video versions of my own understanding of the PRI principles and correctives:  It includes three floor-based correctives:

• Supine 90/90 with hip shift
• Right side-lying: left adductor pullback / respiratory scissor slides
• Left side-lying: R glute activation (one note about something that isn’t in the video: I now know that tipping the torso down somewhat toward the mat helps to further bias glute med activation)

I’ve also included some seated basic postural considerations with optional add-ons.

If the PRI approach works well for you, remember to aim air on your inhale into the left back shoulder blade area and right front chest wall. Additionally, if you happen to be able to work in a standing position, put something under your right foot to elevate it, push down through the left heel, and maybe even include some occasional peripheral glances to the left.

If the PRI Approach Doesn‘t Work for You

If you experience most of your asymmetry through the hips, check out my article on hips, in particular focusing on hip CARs, the bamboo sway, Humpty Dumpty and the “ductions“, or my video playlist.

If your asymmetry expresses itself more through the upper body, a little “FAFO” is the way to go 😉 This usually works best for joint actions that are constrained to end range. This order usually holds true in increasing level of difficulty for most shoulders: Horizontal pull, horizontal push, vertical pull, vertical push, then the joint actions performed by the smaller shoulder muscles, particularly the rear and side deltoids.

Depending on your art, however, you may prefer to focus initially on a more rotational component.

An Important Add-On

Additionally, anything you do that requires focus, literally without exception, is always more productive with the addition of targeted breathwork.

It’s a huge topic. If you want to go down this path, I suggest a few directions:

• Alternate-nostril, or preferably non-dominant nostril breathing can add in a strong boost. (Contact me if you need help on this.)
• No matter what, focus on diaphragmatic inhales through the nose and lengthy exhales while doing any focused work. This helps the parasympathetic portion of the autonomic nervous system contribute to the consolidation of learning that’s necessary to make positive changes stick.
• Air flow management or air packing – (but not before bed, please! It can be rather energizing) – quite possibly in conjunction with positions such as PRI-specific –   Some truly dramatic examples of positional airflow management within a historical context can be seen here.
• Back off if you feel like you’re hitting a limit for any reason (and please be aware that in people who heavily repress their emotions, this approach may possibly lead to those same emotions bubbling up, so if you’re a repressor, you may want a “safe space” feel to practice this)

Making It Stick

Corrective exercise works best in frequent, short doses, with actual proper focus to bring in the nervous system for rewiring. You will make so much more progress if you can actually inhabit the move, as it were

So here’s the second really tricky part: actually doing your homework! In our busy lives, how can we find time for everything?

To that, I would respond: it’s about the power of habit, isn’t it? This article contains a lot of hints and useful links to keep yourself on track. (Scroll down to part 7.)

If you’re struggling with setting habits and maintaining them, please contact me for input, and consider taking small-group classes. They’re a great, budget-friendly way to get personalized attention and stay on track.