What to do if the lower cross syndrome is? Training method for the lower cross syndrome

The lower cross syndrome is a deviation from the normal body, especially when viewed on the side. The so-called ideal body, from the side: if a vertical line is hung, then this line can pass through the earlobe, acromion process, the middle of the trunk, the femoral trochanter, the knee joint, and the ankle. As shown in Figure 1. Of course, not everyone will achieve such a perfect posture, and there will be some deviations to a greater or lesser extent, but if there is a very obvious deviation, it needs to be improved.

Now let's look at the body characteristics of cross syndrome Figure 2: Compared with the ideal body, Figure 2 has obvious pelvic forward tilt and excessive lumbar forward bend. Those with beer belly, pregnant women, and OL (office women) wearing high heels often have this body shape. Because the center of gravity moves forward, the body will be pulled forward, but it is impossible to bend when walking normally, so they will use the strength of the waist to pull the body back, and finally This posture causes a "front-up and back-up" posture. Long-term posture will lead to muscle imbalance and weak changes in the muscles at the intersection. The stronger/tensive muscles are: iliopsoas muscles, vertical spinospinal muscles; the weaker/relaxed muscles are: abdominal muscle groups, gluteus maximus.

Adverse effects of lower cross syndrome

If the pelvic tilts forward and the lumbar spine is excessively forward, it will increase the pressure of the joints (lumbar spine, knee joint), Section 5 and Section 1 The soft tissue around the sacrum is subjected to pressure, causing pain, affecting the dynamic posture of hip joint stretching. At the same time, due to changes in the center of gravity, it may also cause knee hyperextension.

Training methods to improve lower cross syndrome

——Iliposterior muscle—

Contraction movement: hip flexion

Stretching movement: hip Stretching

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———Eternal spinous muscles—

Contraction movement: trunk flexion

Stretching movement: trunk stretch

Strengthing abdominal muscle groups and pectoralis major muscles:

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