Lower Cross Syndrome Exercises: Exercise for the Back, Get Your Free Fitness Training App

  • beginner level

Looking for a lower cross syndrome exercises? Find the back exercise here - download your free fitness training app. 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.

Day 1

This daily workout contains 6 exercises, you'll be doing the following exercises:

Glute Bridge
Sets: 3 Reps: 12

Abdominal Draw in Maneuver With Single Leg
Sets: 3 Reps: 12

Tube Walking
Sets: 3 Reps: 15

Quadruped Arm Leg Raise, Opposite
Sets: 3 Reps: 5

Single Leg Squat
Sets: 3 Reps: 12

Barbell Front Squat Clean Position
Sets: 3 Reps: 12

Day 2

Rest day!

Day 3

This daily workout contains 6 exercises, you'll be doing the following exercises:

Glute Bridge
Sets: 3 Reps: 12

Abdominal Draw in Maneuver With Single Leg
Sets: 3 Reps: 12

Tube Walking
Sets: 3 Reps: 15

Quadruped Arm Leg Raise, Opposite
Sets: 3 Reps: 5

Single Leg Squat
Sets: 3 Reps: 12

Barbell Front Squat Clean Position
Sets: 3 Reps: 12

Day 4

Rest day!

Day 5

This daily workout contains 6 exercises, you'll be doing the following exercises:

Glute Bridge
Sets: 3 Reps: 12

Abdominal Draw in Maneuver With Single Leg
Sets: 3 Reps: 12

Tube Walking
Sets: 3 Reps: 15

Quadruped Arm Leg Raise, Opposite
Sets: 3 Reps: 5

Single Leg Squat
Sets: 3 Reps: 12

Barbell Front Squat Clean Position
Sets: 3 Reps: 12

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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