Top 4 Lower Crossed Syndrome Stretches for Improved Mobility greater life chiropractic

Top 4 Lower Crossed Syndrome Stretches for Improved Mobility

Lower Crossed Syndrome (LCS) is a common musculoskeletal condition characterized by muscle imbalances in the lower back, pelvis, and hips. This syndrome can lead to chronic pain and decreased mobility, and it can even contribute to other health issues. Care from a Charlotte chiropractor can be an integral part of managing LCS. In this blog, we’ll provide four effective stretches to help alleviate LCS-related discomfort and promote better mobility when combined with chiropractic care.

What Is Lower Cross Syndrome?

Lower Crossed Syndrome typically involves the weakening of certain muscles (such as the glutes and abdominal muscles) and the overuse or tightness of others (like the hip flexors and lower back muscles). These imbalances create a “cross” pattern of muscle dysfunction, leading to posture problems and discomfort.

The Role of Chiropractic Care

Chiropractic care, provided by experienced practitioners like the team at Greater Life Chiropractic, focuses on correcting musculoskeletal imbalances, including those associated with LCS. Chiropractors use a variety of techniques, including spinal adjustments and soft tissue therapies, to restore proper alignment and function to the affected areas. When combined with targeted stretches, chiropractic care can significantly improve the management of LCS.

Top 4 Lower Crossed Syndrome Stretches

Hip Flexor Stretch

Begin by kneeling on one knee with the other foot in front and the knee at a 90-degree angle. Tilt your pelvis slightly forward and gently push your hips forward. You should feel a stretch in the front of your hip on your kneeling leg. Hold for 20-30 seconds and repeat on the other side.

Regularly stretching your hip flexors can help alleviate tension and reduce lower back pain associated with LCS.

Child’s Pose Stretch

Start in a crawling position on your hands and knees, then sit back on your heels. Extend your arms forward on the floor and lower your upper body down. Reach as far as you can while keeping your hips on your heels. Hold for 20-30 seconds and repeat a few times.

This stretch targets your lower back, relieving tension and promoting flexibility.

Glute Stretch

Lie on your back with both knees bent. Cross one ankle over the opposite knee, creating a figure-four shape. Gently pull the uncrossed knee towards your chest, feeling a stretch in your glutes. Hold for 20-30 seconds on each side.

Stretching the glutes helps alleviate tension in the lower back and pelvis.

Cat-Cow Stretch

Begin on your hands and knees, with your wrists under your shoulders and knees under your hips. Inhale as you arch your back, lifting your head and tailbone (Cow pose). Exhale as you round your back, tucking your chin and tailbone (Cat pose). Flow between these two positions for 30 seconds.

This stretch improves spinal flexibility and can help with LCS-related discomfort.

Managing Lower Crossed Syndrome

Combining chiropractic care from Greater Life Chiropractic with targeted stretches can help address muscle imbalances, improve mobility, and alleviate pain associated with LCS. If you’re seeking personalized care and guidance for LCS or other musculoskeletal issues, don’t hesitate to reach out to Greater Life Chiropractic for expert assistance in Charlotte.

Sources

DiVincent, A. “Move with Purpose to Combat Upper and Lower Cross Syndromes.” Hospital for Special Surgery, 2021 Aug 30. https://www.hss.edu/article_avoid-cross-syndrome.asp

Felton, A., Sachdev, P. “What Is Lower Crossed Syndrome?” Web MD, 2022 Oct 18. https://www.webmd.com/back-pain/what-is-lower-crossed-syndrome

Sandell, J., Palmgren, P.J., Bjorndahl, L. “Effect of chiropractic treatment on hip extension ability and running velocity among young male running athletes.” Journal of Chiropractic Medicine, 2008 Jun; 7(2): 39-47. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682941/