Fit For Lax - Upper Cross Syndrome - Stretching
Submitted by walax on Sat, 2006-12-02 11:10.
In previous articles we discussed injury and posture. With an understanding of these principles you should now be prepared to enhance your physical abilities by correcting these postural defects.
It is important to remember that the following articles are to help you to correct your posture. They do not include all of the exercises that con be done, that would take all day instead this is a short list of some that would be effective. Remember just because you have a muscle that is tight (i.e. in upper cross syndrome the chest for example) do not stop working that muscle group in your weekly workouts. It is important however to make sure you stretch that muscle, after a good warm-up, everyday before and after you work out.
Also remember that there are not really any “bad” exercises. Most of the time movement patterns are just done incorrectly making them more dangerous. Remember there is a risk and reward for everything you do. If an exercise has a greater potential for risk than reward, there may be something better for you.
Having said that let’s once again take a closer look at Upper Cross Syndrome. We are not going to really go into secondary muscle groups here. Just major prime movers, our goal is not to over complicate things. Besides anything done to help inhibit the injury cycle is better than nothing.
For review, here is a breakdown of the muscles we need to stretch if one exhibits upper cross syndrome. The following will include the muscle groups and a list of stretches that should be done daily to help fix the issue.
I recommend you do these stretches twice a day if possible, once in the morning once at night. 2-3 sets 30-40 seconds each set. Remember it takes at least 25 seconds for the Golgi Tendon Organ to even fire so our stretch can be effective. (See flexibility)
Muscles to be stretched
Pectoralis Major and Minor (Chest)
Anterior Deltoids
Wall Chest (See picture below)
Standing in a door-frame, place the forearm against the frame. You arm should be square (at a 90 degree angle) the upper arm should be slightly below the shoulder. (Warning if the upper arm is above the shoulder you can damage the rotator cuff). Place your feet together and suck your abs in as tight as you can. Slowly let your body rotate away from the door-frame until you feel a stretch. It should not hurt! If you cannot feel it either you need to rotate more or more likely your abs are not tight enough.
Ball Chest
Picture of ball chest
Correct
Incorrect
Lying with your head, neck and upper back resting on the ball lift your hips off the ground tightening your gluteus. Your hips and thighs should be parallel to the floor. Let your arms fall perpendicular to your body again at a 90-degree angle. Relax and let gravity do the work.
Latissimus Dorsi
Ball Lat Stretch
Ball lat picture
Front
Side
From all fours place one hand on the ball palm facing upward. Slowly roll the ball up your arm by leaning forward on your knees until you feel a stretch in your side and back. Hold for 30 seconds and repeat.
Remember if you have upper cross syndrome these stretches should be done daily to help correct the problem. Next week we will look at how to strengthen weak muscles of upper cross syndrome.