Lower cross syndrome

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Let's find out lower cross syndrome.

 

 

Lower cross syndrome

This was referenced by Google

 

1. What is lower cross syndrome?

 

This refers to the phenomenon in which the lordosis of the lumbar vertebrae due to excessive pelvic tilt, and as this bad posture continues, the muscles of the body increase and the weak parts and the short and tight parts intersect and cause imbalance in the body.

Lower cross syndrome is affected by the slope angle of the pelvis, resulting in excessive lumbar lordosis resulting in 's' shape from waist to hip. When you look from the side, you can see your hips being lifted as your back bends. (Ex. the duck's butt)

Lower cross syndrome can cause joint dysfunction, motion imbalance, and damage movement patterns when muscles become tense and weakened.

 

This was referenced by Google

 

This was referenced by Google

 

 

2. What muscles are causing imbalance?

 

Muscle imbalance means that one muscle becomes tightness and the other weakness.

 

tightness muscle	weakness muscle
erector spine	traceverce abdominis
quardratus lumborum	internal oblique
rectus femoris	gluteus maximus / medius
iliopsoas	tibialis anterior / posterior
adductor complex
soleus
gastrocnemius

 

3. How does Lower Cross syndrome affect our bodies?

 

Lower cross syndrome shows lordosis in the lumbar and anterior pelvic tilt symptoms.

Typically, people who wear high-heeled shoes, or people who are standing or walking for a long time wearing these shoes, are more likely.

 

- Lordosis/Anterior pelvic tilt

 

Anterior pelvic tilt and lordosis show the lumbar spine's curve as it increase and the abdomen comes forward and the hips are pulled back. This posture makes the spine unstable.

 

- hamstring complex strains

 

As the hip muscles weaken and hamstring is used more, fatigue builds up and tension increases, and the hamstring is more likely to be torn.

 

- Anterior knee pain

 

Anterior pelvic tilt can cause tension and tightness in the bowel iliopsoas and rectus femoris, which can cause pain in the front of the knee as the patella goes up.

 

- Back pain

 

As the curve of the lumbar spine increases, the spine becomes unstable and can easily ache as the lumbar spine increases.

Ex. Lordosis can cause back pain during heavy and intense weight training.

When you do such as squat, overhead Lat pull down, Pull up, Military Press, etc., you may experience back pain during or after exercise due to increasing lumbar lordosis.

 

+Cross syndrome should not only appearance problems, but also improve the cause by observing posture, lifestyle, and habits.

 

4. What's the body type of the Lower Cross syntherome?

 

Type 1 Kypho-Lordosis Posture

 

- Forward head posture with the head of the upper body facing forward

- Round Shoulder

- Hyper-Kyphosis, an excessive thoracic curve with round back

- Hyper-lordosis

- Anterior pelvic tilt

 

Problems with Type 1 posture

 

-Abdominal muscle weakness may cause the belly to appear protruding.

 

This was referenced by Google

It is difficult to function and strengthen the muscle strength of the buttocks due to the overactive of the hamstring due to the symptoms of gluteal amnesia that poor use of hip strength of the buttocks.

For gluteal amnesia, lower back bend or stretch back legs will make the excessive pelvic anterior tilt and use more of the back muscles to cause back pain.

When you do such as Dead lift, you can feel the weight bearing on your back without lifting the weight.

Usually, you can get a stable feeling that is used back, hamstring, and gluteus, but when the function of the hip is limited and you can't efficiently distribute gravity load, your back muscles become capable of performing, so you use twice as back muscle strength.

In the case of lower cross syndrome, it may vary depending on the individual's muscle strength, but it is easy to experience back pain.

 

Type 1 compensation action

 

Gluteal amnesia -> pelvic girdle - Anterior tilt -> thoracolumbar junction - Hyper-Kyphosis -> Hyper-lordosis -> Keep your knees slightly bent to maintain center

 

 

Type 2 Hyper-Kyphosis & Hypo-lordosis

 

This was referenced by Google

 

- Position with the center of gravity behind the back and push the pelvis forward.

-The anterior shift in the pelvis makes the thoracic posterior shift, Hyper-Kyphosis increase.

- Knee Hyper extension as pelvis moves forward

- Forward head posture

 

Problems with Type 2 posture

 

-The body's weight support is forward, making a back Knee/ Knee Hyper-extension, and the tension in the calf muscle makes the knee feel tired.

 

Type 2 compensation action

 

Pelvis anterior shift-> thoracic posterior shift-> thoracic hyper-hyphosis-> Knee Hyper-extension->Forward head posture

 

+ Lower cross syndrome, which is weak in the abdomen and gluteus muscles, does not solve the problem quickly by doing only those two exercises.

It is recommended that you prevent and resolve the results through various treatments and through myofascial release, stretching, and proper exercise.

 

 

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