Homework and Treatment for Lower Cross Syndrome
A balanced plan of stretching, strengthening, posture, and movement can help relieve pressure on the spine and improve long-term function.
Daily Focus
1. Stretching Tight Muscles
- Hip Flexors: Stretching exercises targeting the hip flexors help 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.
4. Keep Moving
- Regular breaks to stand, stretch, and walk. Get up from your workspace every hour.
- Walking: Walking for 30 minutes a day helps naturally restore the health of your hips and spine.