How is your posture?

By June 25, 2019 Fitness

Are you experiencing low back pain, neck discomfort, or general aches and pains?  It could be a result of poor posture lead by habitual patterns.  Now more than ever Americans are sitting too often.  This takes a big toll on the body.  It shortens hip flexors, tightens hamstrings, weakens the back, and tightens the chest which can contribute to a change in posture.  A change in posture can cause muscular deviations in younger individuals and problems such as osteoporosis in older individuals.  These muscular imbalances cause the body to overwork certain muscles and under work others putting excess stress on joints.  Furthermore, you can develop pain and injuries just by the way you stand, sit, and walk.

At Hit the Floor, we take these muscular imbalances and postural deviations into account when planning fitness routines.  We start by teaching you how to move correctly while improving mobility before adding weight and intensity.  We are not able to diagnosis, but we do plan sessions that are smart and aid in recovery.  We address the most common postural deviation patterns caused by sitting, reading, watching tv, texting, biking and driving while giving you the correct exercises to address each.  We encourage massage therapy to relieve stress and stiffness and recommend exercise to improve strength and improve movement patterns.  With doctor diagnosis, physical therapy can also be used to improve these conditions.

LOWER CROSS SYNDROME 

Lower Cross Syndrome is a muscle imbalance where an individual’s abdominal and gluteal muscles are weak and the iliopsoas and erector spinae muscles are tight.  The combination forms a cross if looking at the individual sideways.  LCS can manifest as a forward head posture, flat gluteals, protruding gluteals, and a protruding abdomen.  Those with LCS may experience lower back and hip pain.  Those with LCS may also be experiencing UCS as well.

If this looks like you, you may be suffering from Lower Cross Syndrome.  Good news, you can improve your posture by creating length and mobility in the illiopsoas (Hip) and erector spinae (Back) muscles followed by strengthening of the gluteals and abdominals.

Here are several exercises to get you started on your road to improvement:

  1. MOBILITY: Kneeling Hip Flexor Stretch
  2. MOBILITY Foam Roll Back
  3. STRENGTHEN: Bird Dog
  4. STRENGTHEN: Bridge

UPPER CROSS SYNDROME

Upper Cross Syndrome is a muscle imbalance that occurs when the upper trapezius and levator scapula (Upper back) are overused.  This causes weak cervical flexor muscles (Neck), rhomboid, and lower trapezius muscles (Back) along with tight major and minor pectoralis muscles (Chest), forming a cross when an individual is standing sideways.  Those with UCS may experience neck, shoulder, and upper back pain.

If this looks like you, you may be suffering from Upper Cross Syndrome.  Good news, you can improve your posture by creating length and mobility in the pectoralis muscles (Chest) followed by strengthening of the upper back and neck.

Here are several exercises to get you started on your road to improvement:

  1. MOBILITY: Chest Stretches
  2. MOBILITY: Lateral Neck Flexion
  3. STRENGTHEN: Prone Scapular Stabilization
  4. STRENGTHEN: Seated High Back Row

Leave a Reply