Lower Cross Syndrome (Stretching)
Submitted by Walax on Wed, 2008-01-16 01:50
For a review of what lower cross syndrome looks like please see the previous article on Posture.
This week we will discuss lower cross syndrome and how to stretch muscles that are over tight. Please note these stretches should be done twice daily, a minimum of 2 sets for 30 seconds each rep. For more information on flexibility please refer to the flexibility article in fit for lax.
As with Upper Cross Syndrome we will only be focusing on the major muscle groups.
Muscles to be stretched
Hip flexor and Low Back
(Psoas, Erector Spinae, Rectus Femorus)
Standing Hip Flexor
Right foot forward left foot back. Left heel is off the ground. Squat down until you feel a stretch in the top of your quad and the bottom of your abdomen. KEEP YOUR ABS TIGHT! Suck you belly button in and up this will enhance the stretch.
Seated Torso Twist – Low Back
Twist one-way hold for 30 seconds and switch. Make sure to put your elbow into the side of your leg not your knee.
Make sure you grab your instep (or shin) and not your toe. Grabbing your toe can cause your hip flexor to fire. (You do not want that.) Keep you legs together, do not let your leg flail out to the side, it will effect the stretch, remember knees together. Lean on your stick if you need balance. Hold for 30 seconds and switch legs.
By continually stretching these over tight muscles you will not only have better posture, but due to the fact that your muscles will return to their proper length your speed and agility will increase as well. Remember you have to do these stretches at least twice a day or the effects may take longer to attain. Next week will talk about strengthening overstretched muscles affected by Lowe cross syndrome.