pstural imbalance 2 | Bac massage therapy

Lower Crossed Syndrome

Last blog we looked at Upper Crossed Syndrome, which looks at muscle imbalances in the neck chest & upper back.

Although I see UCS in my clinic more often than Lower Crossed Syndrome, I do still see it. And I live with it – sometimes I am just a mess lol.

It is important to note that lower crossed can cause upper crossed and vice versa We are all connected and inefficient posture and muscle imbalances are rarely isolated to one part of your body.

Lower crossed syndrome involves weak glutes and abdominal muscles combined with tight hip flexors and lower back muscles.

These imbalances cause your pelvis to tip forward causing and increased curve in your lumbar spine and your abdomen to pooch outwards.

I think this imbalance is really becoming an issue with all of the sitting we have collectively done in the last 5 months. It has been popping up in the clinic more recently.

So how can we correct the problem?

Stretch

Lower Back

1. Lay on your back on the floor
2. Pull one knee up to your chest and hug it towards your body
3. Press the thigh of your straight leg down towards the floor
4. Hold for 30+seconds, switch to the other leg and repeat
5. Stretch both legs 3 times each

Hamstrings

1. Still laying on your back extend one leg out along the ground and the other leg up in the air until you feel a stretch through your hamstrings
2. Use a strap if you need (I can never do this one without a strap lol)
3. Hold for 30+seconds, switch to other leg and repeat
4. Repeat stretch 3 times on each leg

Twist

1. Laying on the floor bring one knee up to your chest keeping the other leg straight
2. Gently twist until your bent knee is as close to the floor as it will go (keeping your hips stacked, if you need to place a pillow or block under your knee so that you can relax into the stretch)
3. Try to keep your shoulder flat to the floor, but don’t stress if you can’t
4. Hold for 30+ seconds then switch sides
5. Repeat 3 times each side

Quadriceps stretch

1. Stand with feet hip width apart in front or an exercise ball or chair
2. Place one foot across the top of the ball keeping your hips square and standing tall
3. Roll the ball back slightly until you feel a stretch through the front of your thigh
4. Hold for 30+ seconds, switch sides
5. Repeat 3 times each side

Hip Flexors Stretch

1. Start kneeling on the floor
2. Place one foot in front so that your foot is flat on the floor and the knee is bent to slightly more than 90 degrees
3. Lean forward slightly, keeping your hips square and keeping your upper body tall
4. Hold for 30+ seconds, repeat 3 times each leg

Strength

Plank

1. Lay on your stomach on a mat, elbows to your sides, palms flat on the floor
2. Engage core and glutes then raise your body from the floor so your weight is supported on forearms and toes.
3. Maintain a straight line through core and legs
4. Hold for as long as you can, lower slowly to floor, rest, and repeat for a total of 45-60 seconds ​

​Glute Bridge

1. Lay on your back, arms at sides, knees bent, feet on floor.
2. Engage core, slowly lifting hips, forming a straight line from knees to shoulders.
3.  Hold at the top for a moment, lower hip, and repeat for 45 seconds.

​For more of a challenge place feet on a stability ball and lift your hips in the same manner ... the trick is not to let the ball wobble.