1
Tight
erector
spinae
2
4
Weak
abdominal
Supine ball squeeze
Weak
gluteus
maximus
Tight
iliopsoas
5
Hip flexor stretch
3
Lower crossed syndrome
Prevention and treatment
When it comes to treating lower crossed
syndrome, the focus is on normalising the
short and weak muscles, with the objective
of restoring balance. This may involve
stretching the specific tight muscles for a
duration of 30 seconds. A five-week active
stretching program can significantly increase
active and passive range of movement in
the lower extremity, e.g. iliopsoas, rectus
femoris, TFL and lumbar erector spinae
group.
It is also important to strengthen those
muscles that have been weakened, so as
to enhance optimal muscle function and
improve postural alignment of the lower
back, e.g. adductor, core and abdominal
exercises, gluteus maximus and medius
exercises,
hamstring
exercises
and
gastrocnemius and soleus exercises.
Exercises for addressing lower
crossed syndrome
Instruct your client to try and hold all
stretches for 30 seconds.
Hip flexor stretch (photo 2)
Adopt a lunge position, with hand on wall for
balance. Keep body in upright position and
reach to the back foot, gently lifting it off the
ground to feel a stretch at the front of the
thigh. If knee is sore on the floor, rest it on a
rolled up towel or yoga mat.
Repeat x 3 both sides
Lower back cat (photo 3)
On hands and knees, arch the back upwards,
tucking bottom under and chin to chest.
Extend spine and drop back downwards.
Bring bottom back over feet.
Repeat x 20
56 | NETWORK SPRING 2015
Arm/leg extension
6
Lower back cat
Supine ball squeeze (photo 4)
Lie supine in neutral spine position. Activate core
abdominal muscles. Breathe out to squeeze
medicine ball/chiball, holding contraction for 5
seconds. Make sure it is an even contraction
for both adductor muscles, and that there is no
gluteal activation or pelvic tilting.
Repeat x 12
Arm/leg extension (photo 5)
Extend one leg and the opposing arm
simultaneously away from the body. i.e. right
arm and left leg. Hold the extension for 5
seconds and then change to the other side.
Keep weight shifting and movement to a
minimum, and maintain neutral spine.
Goal: 3 sets of 10 each side
Bridges (photo 6)
Lying prone with palms downwards, take a
breath in to prepare, and during exhalation
push through the mid foot to lift the hips
and trunk off the floor, activating the gluteus
maximus and hamstring complex. Hold for
Bridges
the count of one. Exhale to return to the floor.
Inhale to rest for one count, then exhale to
repeat the movement. Ensure neutral spine
is maintained and that there is no over
extending from the lumbar spine.
Repeat x 10
Merrin Martin, BAppSc (Physio), is the founder
of Active Anatomy Physiotherapy & Health
Professional Workshops in Sydney. An experienced
physiotherapist, exercise scientist, health
educator and qualified Pilates instructor, Merrin
is considered an expert in exercise rehabilitation.
activeanatomy.com
Weak, lengthened and inhibited lower abdominal
muscles subject the joints of the lower back to greatly
increased loads and increased risk of facet joint injury.