What is Lower Cross Syndrome?
Lower Cross Syndrome is a common postural fault, usually caused by sitting too much. The muscles of the low back and the hip flexors become tight and shortened from sitting for long periods of time. While the abdominal and glute muscles are often weak and need to be strengthened to restore normal posture of the low back.
Recommended Exercises for Lower Cross Syndrome
The goal of these exercises is to stretch tight muscles and strengthen weak muscles.
Runner’s Lunge
Put one knee on the ground and the opposite foot on the floor in front of you. Put your hands on your hips. Breathe out, as you gently push your pelvis forward. This stretch can be performed dynamically (moving) or statically (holding the stretch). You can also stretch the psoas by lifting your arm over head while in the lunge position.
Recommended Reps: Hold for 30-60 seconds
Equipment: None
Glute Bridge
Lie on your back with your knees bent at 90 degrees. Perform a “pelvic tilt” by tightening your abdomen and tucking your pelvis toward your rib cage. Lift your hips off the ground into a “bridge” position. Gently lower down to the ground and repeat. You can advance this move by adding a small loop band around your knees and pushing your knees out against the resistance of the band at the top of the bridge.
Recommended Reps: Work up to 50 reps
Equipment: None (optional – small loop band)
Clam Shell
Lie on your side with your feet together, knees bent 90 degrees and hips at 45 degrees. Lift your top knee upward without rolling your hips back. Slowly lower your legs so that your knees are touching and repeat. To advance this move, place a small loop band around the outside of both knees.
Recommended Reps: 15 reps for 2 – 3 sets (each side)
Equipment: None (optional – small loop band)
Cat Cow
Begin on all 4’s keeping your back in neutral position. Keep your hands under your shoulders and your knees under your hips. Extend your neck and back at the same time into “Cat” position. Next, flex your neck and back at the same time to drop into “Cow” position. Repeat in a slow coordinated movement.
Recommended Reps: 60 seconds total
Equipment: None
Bird Dog
Begin on your hands and knees. Extend your left leg and right arm into a fully straightened “bird dog” position. Hold this contraction for 2 seconds and return to your starting position. Do not arch your back or twist your hips at any point. Repeat with your opposite limbs, slowly alternating.
Recommended Reps: 60 seconds total or 30 seconds each side
Equipment: None
Cobra / Sphinx
Begin lying face down on the floor, hands sitting directly under your shoulders. Point your toes so the tops of your feet are on the ground. Exhale and press through your shoulders so your upper body is lifted off the mat, keeping your forearms on the ground. Keep your abdominals contracted and breathe slowly. Advance this move by rising to your hands, straightening your arms and lifting your front hips off the ground.
Recommended Reps: 60 seconds
Equipment: None
Why Do We Prescribe These Exercises?
Moyer Total Wellness specializes in the conservative treatment of Chronic Musculoskeletal Pain (CMSP). Our pain management protocols are based upon evidence based treatment guidelines published by the American Medical Society.
Our 4-Step Protocol: 1. Remove the Knots 2. Lengthen the Tight tissues 3. Mobilize the Effected Joints 4. Strengthen the Weak Muscles
*Very Important: At the time of booking, please discuss the type of massage or other service you are expecting when you schedule your appointment. This will ensure we match you with the most appropriate staff member for your needs.
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