Hello, this is BlackGreenCo:)
Let's find out Lower cross syndrome exercise(3, 4).
You can check the Lower cross syndrome stitching (1, 2) here:
https://blackgreenco.tistory.com/24
Lower cross syndrome stretching(1, 2)
Hello, this is BlackGreenCo:) Let's find out Lower cross syndrome stretching. If you don't know or want to know more about Lower cross syndrome, check here: https://blackgreenco.tistory.com/m/20 Low..
blackgreenco.tistory.com
Lower cross syndrome exercise.
Let's learn how to exercise Upper Cross Syndrome, which is easy to do alone. It is an exercise method of Activate/Integrate, the third and last steps of calibration exercise.
|
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 |
|
-The third Activation technique: It activates and strengthens weakened muscle tissue.
-traceverce abdominis, internal oblique
- Crunch
1. Bend both knees and interlace your fingers behind your head while you are lying on the ceiling.
2. Breathe out and slowly focus on your abdomen, lifting your head. Make sure that your pelvis and buttocks do not fall off the floor. (10-20 Repeat)
- Twist crunch
1. Bend both knees and interlace your fingers behind your head while you are lying on the ceiling.
2. As you exhale, touch your right elbow and left knee.
3. Put it down as you inhale, and exhale again, and touch your left elbow and right knee. (Repeat 10-20 times)
- Bicycle crunch
1. Bend both knees, interlace your fingers behind your head and bring both knees toward your chest at supine position.
2. As you exhale, touch your right elbow, left knee, and straighten your other leg diagonally.
3. Breathe in and exhale and cross to the other side. (Repeat 10-20 times)
- Clam
1. Bend both knees at a 90 degree angle while lying on the side. Make sure your head, back, hip, and heel are aligned.
2. Breathe out and open the upper leg's knees.
When you repeat it, you can feel the side of your hip is stiff as when you have been injected. (Repeat 10-20 times)
3. Do the same for the other side.
- Clam side kick
1. In a side-lying position, stretch your upper leg's knee and lift it to pelvic height.
2. The pelvis, knees, and feet face forward and lift the legs above the ceiling.
3. Just like Clam, you can feel your butt getting stiff. (Repeat 10-20 times)
4. Do the same for the other side.
- Donkey kick
1. Stretch your right leg backwards in a table top position.
2. As you exhale, kick your extended legs over the ceiling. At this point, you can feel the force all over your buttocks. (Repeat 15-20 times)
3. Do the same for the other side.
-Last Integration Technique: Train functional movements so that all muscles can be used in a natural and integrated manner.
Tibialis anterior/posterior
- strengthening of ankles (Dorsi-flexion: toes up / plantar-flexion: toes down)
1. Cover the upper right foot with a band while sitting with your back straighten.
2. Hold the band with both hands, then slowly push your right foot forward and slowly return with your toes pulled back. (10-15 Repeat)
- Ankle strengthening movement
Strengthen your ankle by balancing on the balance board or Bosu with one foot. (30 sec - 1 min hold)
-Gluteus maximus/medius
- Bridge with ball
1. Place both feet on the ball with pelvic width in the supine position.
2. Lift your hips with your knees bent and breathe out, bringing both knees toward your hips.
3. Make sure hold out by applying force to the back of your hips and thighs so that your hips don't go down to the floor. (10-20 Repeat)
- Single leg deadlift with dumbbell
1. Hold a dumbbell in both hands and place your right leg backwards.
2. Slowly lower your upper body while lifting your right leg while breathing.
3. Focus on the left hip, the back of the thigh, and the back of the spine, and then exhale back into place.
When you go down, be careful not to bend your pelvis and shoulders. (10-20 Repeat)
4. Do the same for the other side.
If you don't know or want to know more about Upper Cross Syndrome, check here: https://blackgreenco.tistory.com/m/20
Lower cross syndrome
Hello, this is BlackGreenCo:) Let's find out lower cross syndrome. Lower cross syndrome 1. What is lower cross syndrome? This refers to the phenomenon in which the lordosis of the lumbar vertebrae..
blackgreenco.tistory.com
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
'Exercise' 카테고리의 다른 글
| Helpful exercise of spinal stenosis (1) | 2020.05.31 |
|---|---|
| Helpful Exercise of HIVD (0) | 2020.05.27 |
| Asymetric Pelvic Exercise(3, 4) (2) | 2020.05.17 |
| Asymmetric Pelvic Exercise- Stretching (1, 2) (1) | 2020.05.16 |
| Schroth method for Scoliosis (0) | 2020.05.11 |
