Lower crossed syndrome is a common postural imbalance that can lead to pain and discomfort in the lower back, hips, and legs. It is characterized by tightness in the muscles of the hip flexors, lower back, and abdomen, as well as weakness in the muscles of the glutes and outer hips.
If you have lower crossed syndrome, you may experience pain or discomfort when sitting or standing for long periods of time, or when performing activities such as lifting or carrying heavy objects. You may also notice that your posture is compromised, with your hips tilting forward and your lower back arching excessively.
To correct lower crossed syndrome, it is important to focus on stretching the tight muscles and strengthening the weak ones. Here are some of the best exercises and stretches to help you do this:
Hip flexor stretch: To stretch your hip flexors, begin by kneeling on one knee with your other foot planted on the ground in front of you. Place your hands on your front thigh and gently push your hips forward until you feel a stretch in the front of your hip. Hold the stretch for 30 seconds, then repeat on the other side.
Glute bridge: To strengthen your glutes, try the glute bridge exercise. Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground and hold for a few seconds, then lower back down. Do 3 sets of 10 reps.
Cat-cow stretch: This stretch is great for relieving tension in the lower back. Start on all fours with your hands under your shoulders and your knees under your hips. Inhale as you arch your back and lift your head and tailbone towards the ceiling, then exhale as you round your back and tuck your chin towards your chest. Repeat for 10 reps.
Plank: Start by getting into a push-up position, with your hands placed slightly wider than shoulder-width apart and your feet hip-width apart. Engage your core muscles and keep your body in a straight line from head to toe. Hold this position for 20-30 seconds, then rest for a few seconds before repeating.