Homework and Treatment for Lower Cross Syndrome

1. Stretching Tight Muscles

• Hip Flexors: Stretching exercises targeting the hip flexors help to relieve pressure on the spine.
• Psoas release (Pyramid Pose, Lizard Pose)
• Quad stretches

2. Strengthening Weak Muscles

• Glutes: Exercises like bridges, squats, and bird dogs.
• Core: Planks and abdominal exercises strengthen core muscles.

3. Postural Training and Ergonomics

• Adjust seating at workstations to improve posture.
• Your computer monitor should be at eye-level. Elbows and knees should be at 90 degrees when sitting to type.

• Regular breaks to stand, stretch, and walk. Get up from your workspace every hour.
• WALKING: it’s simple but true, walking for 30 minutes a day helps naturally restore the health of your hips and spine.