Lower Cross Syndrome
An Anterior Pelvic Tilt plays a central role in Lower Cross Syndrome, a compensation pattern involving strength or muscle imbalances around the Pelvis.
A Strength or Muscle Imbalance occurs in the body when one set of muscles grows disproportionately stronger than a reciprocal set of muscles attached to the same joint complex or bone structure. In the Lower Cross Syndrome, two concurrent Strength or Muscle Imbalances are evident; the Hip Flexors have grown muscles stronger and/or tighter than the Hamstring complex and the Posterior Trunk (Low Back) Extensors have grown much stronger and/or tighter than the Anterior Trunk (Abdominals) Flexors. This strength dominance of the Hip Flexors and Low Back Extensors results in the shifting of the Pelvis into an Anterior Tilt.
The Lower Cross Syndrome further disrupts an individual’s movement as the compensation pattern becomes both a static posture and a habitual dynamic alignment. This habit causes the individual to learn and initiate all movement with the compensation, resulting in a repetitive Movement Dysfunction that places an inappropriate amount of stress on the vertebrae and discs of the Lumbar Spine, ultimately leading to Low Back Pain and/or injury.
Habitual and prolonged periods of sitting increase an individual’s risk of developing Lower Cross Syndrome.
RX: Practice a combination of soft tissue therapy and effective stretching techniques on the following overactive and/or tight muscles: Psoas (Deep Hip Flexors), Tensor Fasciae Latae (TFL – Superficial Hip Flexor), Latissimus Dorsi (Back Muscles), Thoracolumbar Fascia (Fascia Sheath of the Lower Back), Lower Erector Spinae (Low Back Muscles), Lower Multifidus (Low Back Muscles), Iliocostalis Lumborum (Low Back Muscles), Quadratus Lumborum (Low Back Muscles), Posterior Portion of the External Obliques (Posterior Core Muscles), Quadriceps (Anterior Leg Muscles), the Adductor Complex (Groin Muscles), Peroneals (Lateral Calf Muscles) and Biceps Femoris (Lateral Hamstring Muscles).
Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following underactive muscles: Gluteus Complex (Posterior Hip Muscle), Piriformis (Posterior Hip Muscle), Internal/External Hip Rotators, Rectus Abdominis (Anterior Core Muscles), Anterior Portion of Internal/External Obliques (Anterior/Lateral Core Muscles), Semitendinosus (Medial/Middle Hamstring Muscles), Gastrocnemius (Calf Muscles), the Intrinsic Foot Muscles, and Transverse Abdominis/Obliques (Core Muscles).
Finally, practice a variety of exercises integrating these underactive muscles with larger Movement Patterns, including squatting, lunging/step-ups, jumping, running, and even standing. Also, challenge stability, coordination, and balance with single-leg and/or Change of Direction (C.O.D.) exercises.
