Lower crossed syndrome is a common postural distortion that many people deal with on a daily basis. This usually causes low back pain. This condition is caused by tight lower back muscles. The individual might also have sore knees due to tight leg adductor muscles (muscles that move your legs towards the center of your body.
Lower crossed syndrome is common in people who sit for extended periods of the day, leaning in a slightly flexed position. This causes the lower back muscles or erector spinae to continually contract to hold the body’s weight upright while the constantly flexed position shortens the muscle length of the iliopsoas and rectus femoris muscles (hip flexors). Over time these overused muscles adapt and shorten in length leading to muscle tightness. Low back pain, knee pain and ankle and hip pain are very common symptoms from this condition.
The body responded by abnormally lengthening other muscle groups. This phenomenon is known as reciprocal inhibition. This causes major low back pain and pelvic distortion which can cause knee pain, ankle pain, low back pain, inflexibility of the hamstrings and hyperlordosis of the lumbar spine.
Think of your quads (front thigh muscles) versus your hamstrings (back thigh muscles), if you flex one, you should feel the other stretch when you maximally contract. In the end, the shortened tight muscles cause the stretching and lengthening of their antagonist muscles. This ultimately leads to the weakening of those muscles.
Due to the tightened and lengthened muscles being imbalanced, a person suffering from lower crossed syndrome will typically present with anterior pelvic tilt that is causing low back pain and knee pain. The person will appear to be hunching forward with their pelvis. They might also have an increased lumbar lordotic curve, also known as an increased lower back arch, which contributes to the anterior pelvic tilt. Both of these conditions help to further enforce the lower crossed syndrome, resulting in one of the many reasons for lower back pain.
Muscles commonly tight or shortened in lower crossed syndrome include:
- Rectus femoris
- Erector spinae
- Tensor fascia latae (TFL)
- Leg adductors
The weakened or lengthened muscles include:
- Abdominal group
- Gluteal group
Remove any trigger points and adhesions with myofasial release and trigger point therapy. Using foam rollers can work wonders at home
http://www.youtube.com/watch?v=RoHBDim_fzk it band foam roller
http://www.youtube.com/watch?v=-cEaTbwrY5A hamstring foam roller
Stretch hamstrings with PNF
Strengthen Abdominals and Gluteus Maximus
PREHAB (Rather than rehab, PREHAB being a proactive method of keeping the body supple, moving and pain free) is a much faster, cheaper and more efficient way of dealing with back pain so get to work today and beat any future back issues, start by booking a full movement assessment at RE:born personal training in Sandbanks.
We will assess and then give you a corrective exercise program to solve your bio-mechanical issues.
Call 07825445333 today to book in.
This also works great for someone with a home gym with restricted surface area. It goes like this::
Equipment needed: Olympic bar and plates and dumbbells
A. Power cleans from mid-thigh 5 x 4-6, rest 3 minutes between sets. Tempo X0X0
Equipment needed: Chin up station and dumbbells
A-1 Wide Grip Pullups, 5 x 4-6, rest 100 seconds between sets. Tempo 30X0
B-2 One Arm Lean Away Lateral Raises 5 x 8-10, rest 90 seconds between sets. Tempo 30X0
Equipment needed: Olympic bar and plates and Power Rack.
A. Paused Front Squats 5 x 4-6, rest 3 minutes between sets. Tempo 32X0
B. Cyclist squats, 5 x 8-10, rest 2 minutes between sets. Tempo 30X0. They are narrow heels elevated squats. Heels are 15 cm apart, and elevated 6-10 cm. Expect to decrease the weight every set.
C. Inertia squats 5 x 6-8, rest 2 minutes between sets. Tempo 22X0. Sent the pins so that are at solar plexus level when your heels are together. Work up in weight on this one. Only the last set should be challenging.
D. Back Squats 1 x 15-20. Tempo 20X0
Equipment needed: Adjustable Bench and Dumbbells
A-1 Incline Dumbbell Press, 5 x 4-6, rest 100 seconds between sets. Tempo 30X0
A-2 Incline Dumbbell Curls 5 x 4-6, rest 100 seconds between sets. Tempo 30X0
B-1 Flat Dumbbell Presses, 4 x 8-12, rest 90 seconds between sets. Tempo 30X0
B-2 Seated Dumbbell Zottmann Curls, 4 x 8-12, rest 90 seconds between sets. Tempo 30X0
Now this will only work if you do it….So stop reading, print it out, stick it on your wall and get TRAINING TODAY!!
RE:Born personal training in Poole, bring you information on why women shouldn’t be afraid of gaining muscle.
1. You’ll Have Less Body Fat
Muscle mass is the best defense against getting fat. For example, one study compared a 12-week periodized resistance training protocol using loads ranging from 60 to 80 percent of maximal with a muscular endurance protocol using light loads with 15 to 30 reps on body composition in women. The women that did the periodized program lost nearly 5 kg of body fat, gained about 3 kg of muscle, and had dramatic increases in strength. The women who did the high rep, light load muscular endurance program lost NO fat and gained no muscle. They didn’t get stronger either!
It’s okay to start getting strong at a young age. Studies show that girls from age 7 on up can develop equal strength as boys of the same age. Plus, in young girls, having a stronger handgrip, and more lower and upper body strength are all associated with better body composition, lower BMI, and greater functional ability as measured by vertical jump. By developing strength at a young age, you’ll set yourself or your kids up for a lean and strong future!
2. You’ll Look Better in Clothes…and Without Them
Strong, developed muscles can give women curves—glutes and abs with muscle development are much more aesthetically pleasing to the male eye—and you’ll look better in clothes. Perhaps more important than conforming to the male gaze is research that suggests that building strength by training is an effective way for women to take control of their body image.
Once you have a tool to help you get the body you desire, you’ll feel empowered. I guarantee that achieving personal records and squatting or deadlifting more than you weigh will make you feel and look awesome.
3. You’ll Have a Healthier Baby and A Leaner Pregnancy
A recent study found that pregnant women who participated in an aquatic resistance training program for 6 months until the start of the third trimester had healthier babies than a control group. The offspring had better insulin sensitivity over the first year, and less chance of being big or small at birth (both markers of poorer health and risk of disease development).
The women in the training group gained significantly less weight and had much better glucose tolerance throughout the study. There were no cases of gestational diabetes in the training group, whereas half of the women in the control group developed gestational diabetes.
4. You’ll Have Less Disease Risk: Cancer, Diabetes, etc.
As mentioned in part 1, the more muscle and bone you have, the greater the acid buffering power your body has, which correlates with a better immune system and higher levels of the endogenous antioxidant, glutathione. Lower glutathione is a primary predictor of fatal disease risk, especially cancer.
A new study has linked lower handgrip strength, which is correlated with low muscle mass in women, with poor health and a much greater risk of developing a number of chronic diseases. In women, stroke, poor posture (kyphosis), history of a fall, hyperthyroidism, and anemia were associated with a weak handgrip.
5. You’ll Have Better Posture
If you lift smart, you will develop structural balance, which basically means your muscles will be coordinated to help you move well and have better posture. A strong lower back and core will help you stand up tall, keep your abdomen tight, and avoid back pain. A stronger upper back will give you the ability to roll your shoulders back by retracting your shoulder blades.
More strength will help you develop better body awareness so that you keep you head in line with your spine (not sticking forward), and your movement patterns will be smoother. You’ll look and feel more confident, and people will have more respect for you!
6. You’ll Have Better Balance and Flexibility
A study of untrained women who participated in a 10-week resistance training program showed that they improved their balance by doubling the amount of time they could stand on one foot with outstretched arms from 43 seconds to 85 seconds. These women increased lower body strength by 32 percent and gained an average of 20 kilos on their leg press 1RM. The also decreased body fat by 2.2 percent!
Better flexibility isn’t a given because it depends on a variety of factors including whether you stretch or get body work on a regular basis. But, studies do indicate that women who perform better on tests of lower body strength have better flexibility. Naturally, a more active lifestyle will help you maintain flexibility and avoid immobilizing injuries, such as injury to the rotator cuff, hip, or knee.
7. You’ll Have A Better Mental Outlook
The 10-week study of women mentioned in #6 also found positive changes in the participants’ mental outlook from strength training. These women demonstrated greater physical confidence, much fewer mood disturbances and feelings of depression, and they had less fatigue by the end of the study.
8. You’ll Have a Stronger Immune System
Lifting weights improves gene activity and enhances the body’s natural antioxidant system so that it is ready to launch an assault when exposed to viruses. Research shows that people who do moderate to vigorous training get sick much less often than those who are inactive—one study found a 43 percent lower incidence of getting a cold during the winter months.
9. You’ll Age Better
Greater muscle mass percentage in older women is strongly associated with better mobility, faster gait speed, lower body weight, and lower fat mass. Gaining muscle now will help you stay leaner, maintain stronger bones, and avoid pain as you age.
10. You’ll Live Longer
At least six studies have shown that women who have more muscle mass will live longer. Being stronger means you’ll have better mobility and muscle power as you get older, which is another primary indicator of longevity.
A related bonus is that by getting strong, lean, and muscular at a young age, you’ll avoid what is being called sarcopenic-obesity, or being fat and having low muscle mass when you are old. Although it’s unclear whether older people gain fat first or lose muscle first, these two physiological actions go hand in hand. Once you start losing muscle, you are just about guaranteed to get fat if you don’t take action by lifting some iron!
Referenced from Charles Poliquin.