Lower Cross Syndrome Exercises: Movements for the Back
beginner level
Lower Cross Syndrome ExercisesLooking for a lower cross syndrome routine? Find the best back exercise here.
Lower Crossed Posture - Generally characterized by increased lumbar lordosis and an anterior pelvic tilt.
(NOTE: The order of the below stretches and exercises can/will vary from client to client; this is not an absolute blueprint!)
Lower cross syndrome (LCS) is a muscular imbalance that causes postural changes and, in time, lower back pain. LCS is frequently caused by a sedentary lifestyle and/or poor posture. Prolonged sitting or injury can cause shortened hip flexor muscles, which can lead to tightened lower back muscles. Tight hip flexors eventually result in weakened abdominal/core muscles, as well as weakened gluteal/butt muscles.
The postural effects of this condition are characterized by an increased forward tilt of the pelvis, which is accompanied by an excessive lower-back arch. However, the effects of this uneven muscle pull extend beyond the lumbo-pelvic-hip region. When this occurs, your back muscles and hamstrings must work harder, which can result in low back and hamstring injuries.
Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.
If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.
Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.
Week 1
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 15
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 15
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
Rest day!
This daily workout contains 6 exercises, you'll be doing the following exercises.
- Sets: 3
- Reps: 15
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 5
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
- Sets: 3
- Reps: 12
