Personal Trainer Palo Alto

Personal Trainer Palo Alto

WHAT IS LOWER CROSSED SYNDROME?

In recent years, we’ve heard a lot about the ill effects of prolonged sitting. Articles, blog posts and TV news segments all point to rising pains and diseases thanks to sedentary lifestyles. Sitting for a long time every day promotes imbalances in muscular length and strength. The question for personal trainers and movement-based professionals is how to help correct these imbalances.

The side effects of a sedentary lifestyle often show up in the lumbo-pelvic-hip complex, where a condition called lower crossed syndrome (LCS) produces an increased forward tilt of the pelvis that coincides with an excessive lower-back arch. Holding this static position constantly can create or contribute to muscle imbalances in the pelvic region. Unfortunately, this uneven pull of muscles has effects beyond the lumbo-pelvic-hip complex, strongly influencing the regions above and below as well.

TIGHT MUSCLES

  • Gastrocnemius
  • Soleus
  • Hip flexor complex
  • Adductors
  • Latissimus dorsi
  • Erector spinae

WEAK MUSCLES

  • Anterior tibialis
  • Posterior tibialis
  • Gluteus maximus
  • Gluteus medius
  • Transversus abdominis
  • Internal oblique

CORRECTIVE EXERCISE

  1. Posture Assessment
  2. Relaxing and lengthening tight muscles
  3. Strengthening the weak muscles
  4. Integrating the involved muscles to reestablish functional synergistic movement patterns