Understanding and Managing Lower Crossed Syndrome
What is Lower Crossed Syndrome?
What happens when you are sitting too much or you lost muscle tone in your lower belly as time has gone on? Our body can be tight in some places, and not activating in others, leading to Lower Crossed Syndrome. You might feel it as low back, pelvic and leg pain.
Good news, we can stretch the muscles that have contracted too much to decrease tension in the system and restore function to the opposing muscles.The stretches and exercises below can be used to restore function, improve posture and balance out your muscle strain patterns.
Stretches for Lower Crossed Syndrome
Iliopsoas (Hip Flexors) Lunge Stretch
This can be done standing or sitting.
Get into lunge position.
If stretching left side: slowly slide left foot or knee back until you feel the stretch in the front of your hip that is reaching back. Tilt your pelvis forward to increase the stretch.
Hold for 10 seconds.
Relax.
Repeat on the other side.
Perform 3-5 sets.
Rectus Femoris (Quads) Stretch
From a standing position:
If stretching the right side: place right foot in right hand and bend knee until stretch is felt. Tilt your pelvis forward to increase the stretch.
Hold for 10 seconds.
Relax.
Repeat on other side.
Perform 3-5 sets.
**Be sure when stretching each leg you keep your knees together to make sure your leg is not swinging out to the side.
Piriformis – Figure of Four Stretch
When laying on your back:
Bend both of your knees.
If stretching the right side: place your right ankle over your left knee.
Take your right arm and feed it through the opening between your two legs.
Take your left arm around the outside of your left leg and grab your right hand.
Pull from behind your left leg until the stretch is felt in your right hip.
Hold for 10 seconds.
Relax.
Repeat on other side.
Perform 3-5 sets.
Adductors
From a seated position:
Create a seated butterfly with your legs.
Using your hands, press your knees towards the floor until the stretch is felt. You may lean forward from the hips to intensify the stretch.
Hold for 10 seconds.
Relax.
Repeat 3-5 times.
**Be sure to maintain an upright position in your chest and back while stretching your legs and leaning forward.
Retraining Deep Neck Flexors
IT Band Stretch
When lying flat on your back:
Using a towel or resistance band, wrap it around the sole and arch of your foot.
With a straight leg, lower the leg to opposite side until the stretch is felt.
Hold for 10 seconds.
Relax.
Repeat on opposite side.
Perform 3-5 sets.
Retraining Gluteus Medius – Clam Shell
Lie on your side and bend your knees and hips to a 90-degree angle.
Place your hand over your hip and butt.
Pull the knee that is on top away from your bottom knee and feel the contraction in your hip muscles. Keep your ankles together.
Perform 3 sets of 30 contractions.
Knee Floats (Basic Core Exercise)
Lie flat on your back with your knees bent and feet flat on the floor.
Tighten your core by gently pulling your belly button toward the floor.
Slowly lift one leg upward using your core muscles (not your legs), until your hip and knee are both bent to about 90 degrees.
Then slowly lift the other leg upward using your core muscles (not your legs), until your hip and knee are both bent to about 90 degrees.
Keep your low back flat against the floor and avoid rocking your hips.
Hold the position for 10 seconds while keeping both shins parallel to the ground.
Slowly lower the legs one at a time back down with control.
Perform 5–8 repetitions for 3 sets.
Pelvic Clock (Advanced Core Exercise)
Lay on your back with knees bent and feet flat to the floor.
Take a deep breath in and exhale as if you were blowing all of your air out through a straw. This will help you feel what muscles to engage.
Using those muscles, tilt the bottom of your pelvis towards your head. This is 12 o’clock.
Return to neutral.
Tilt the top of your pelvis towards your feet. This is 6 o’clock.
Return to neutral.
Lower the left side of your pelvis towards the floor. This is 3 o’clock.
Return to neutral.
Lower the right side of your pelvis to the floor. This is 9 o’clock.
Return to neutral.
Do this cycle 5-7 times, as often as you’d like throughout the day.
Do these motions with your abdominal muscles alone, not by lifting or hiking your hips. Keep a neutral low back with spine on the floor/table.
Have questions? Need help?
We are here to guide you through this. Reach out today!