Good to you all again! In the previous post we gave you some information about the lower crossed syndrome. We recall briefly that this is a shortening of the hip flexor muscles, causing an increase in tension in lumbar muscles and giving an inhibition gluteus. The muscles that are activated are the iliac psoas, femoral rectum, the tensor of the fascia lata and the short adductors and the paravertebral musculature of the spine. While they are inhibited: the abdominal muscles and buttocks (Chaitow & DeLany, 2007).
Let us now mention the symptoms or signs that can lead us to detect a lower crossover syndrome, and then also mention the causes that can lead us to develop it. Therefore, the symptoms are:
Next, we mention the causes that can lead us to produce this adaptation in our body. Therefore, we must be aware of them and avoid doing them as much as possible. The causes can be, among others:
Well, once detected by the health personnel or by a physical trainer under clinical reasoning, a series of diagnostic hypotheses are reached and an individualized treatment is designed. However, it is important to know that the indication of corrective exercises is not established for all patients who suffer from it.
It also highlights that there are some parameters of vertebral alignment to define a normal range of motion, and that many subjects vain to have certain postures that exceed these limits, but not for that reason are pathological and have discomfort or pain. We are talking then about patients with symptoms of presenting signs associated with an Inferior Cruciate Syndrome.
Next we will focus fully on practice, and therefore we will mention a series of exercises aimed at both preventing and correcting the Lower Crossed Syndrome (Naranjo, 2017) in case it is detected.
1. Anteversions and retroversions of the pelvis in the supine decubitus position.
2. Same exercise as the previous one (pelvis anteversions and retrioversions), but this time in standing position.
3. Control of the lumbar rotation in the leg opening movement, in the supine decubitus position. This exercise is used to assess and identify motor control dysfunctions of the lumbar spine, but also for the treatment of these dysfunctions. Initially we will use the hands at the level of the iliac crests to control the pelvic movement, and when progress is made, we can for example put a soft ball at the level of the sacrum to create instability.
The exercise is performed lying face up bent legs, pelvis in a neutral position, with a soft lumbar lordosis, sacrum with support on the work surface. Our hands at the level of iliac spines, we will work first with one leg and then with the other. We control the movement of the pelvis with our hands, dropping the leg by gravity but making an active resistance (we maintain the movement ourselves). When we notice that there are changes of movements in our pelvis we stop and return to the closing of legs. The action of the leg is to generate rotation forces that have to control our lumbar spine, for this reason the deceleration of the movement of the leg must exist to prevent the lumbar rotation appear and not improve the dysfunction.
4. Quadrupedial movement pattern: cat-camel exercise
Through this exercise we perform a Transverse contraction of the abdomen-Lumbar Multifide-Pelvic Floor (Neutralize lumbar curvature). It is important to activate the interscapular musculature.
5. Dorsal flexibility by controlling the abdomen.
Quadrupedial position. Hands at the nape of the neck (slightly pushing the head against the hands to maintain an elongation of the neck-similar to a stretch to avoid the extension of the neck). Elbows supported to the surface with activation of interscapular musculature, we let fall zone of gluteus towards heels and we made short movements of the dorsal zone.
6. Back-lumbo-pelvic muscle control by means of small turns of the hip. Knee position
7. Quadruped position, anterior and posterior weight shift (Commonly called saw exercise)
8. Exercises to work the activation of the hip pattern, producing a lumbo-pelvic contraction and activation of the gluteus. An example of this type of exercise is squat.
9. Abdomino-gluteal activation.
A very typical example of these exercises are the planks, in all their variables. Remember that the spine must follow a linearity, and that we must avoid the extension of the neck.
10. Abdomino-pelvic activation with hip pattern.
A fundamental example of this exercise are crunches, always performed correctly and without sudden movements that may affect the spine. As an initial recommendation, they can be performed in standing position, supporting the hip against the wall.
Finally, remember that it is important to be aware and able to correct patterns of maladaptation, thus avoiding a scenario of poor training techniques, compensation patterns, musculoskeletal injuries, recurrent pain, poor physical performance and no less important aesthetic alterations by bad postures.
We hope that the exercises mentioned above will help you, and that you will become aware of them in order to work on them and thus prevent the appearance of this syndrome which causes so much discomfort.
 |
| Backpain Back Pain by typographyimages (CC0 1.0) |
Let us now mention the symptoms or signs that can lead us to detect a lower crossover syndrome, and then also mention the causes that can lead us to develop it. Therefore, the symptoms are:
- Anterior pelvic inclination
- Increased lumbar curvature (lordosis)
- Bulky abdomen, not necessarily due to fat
- Hyperextension of the knees
- Very poor strength-exercise techniques
- Frequent lower back pain (lumbago)
Next, we mention the causes that can lead us to produce this adaptation in our body. Therefore, we must be aware of them and avoid doing them as much as possible. The causes can be, among others:
- Frequently staying in incorrect postures
- Physical inactivity
- Physical practices without good muscle or postural control
- Poor techniques for carrying out certain exercises
- Poor adaptation of muscle work (exercise asymmetry)
- Genetic predispositions
Well, once detected by the health personnel or by a physical trainer under clinical reasoning, a series of diagnostic hypotheses are reached and an individualized treatment is designed. However, it is important to know that the indication of corrective exercises is not established for all patients who suffer from it.
It also highlights that there are some parameters of vertebral alignment to define a normal range of motion, and that many subjects vain to have certain postures that exceed these limits, but not for that reason are pathological and have discomfort or pain. We are talking then about patients with symptoms of presenting signs associated with an Inferior Cruciate Syndrome.
Next we will focus fully on practice, and therefore we will mention a series of exercises aimed at both preventing and correcting the Lower Crossed Syndrome (Naranjo, 2017) in case it is detected.
1. Anteversions and retroversions of the pelvis in the supine decubitus position.
2. Same exercise as the previous one (pelvis anteversions and retrioversions), but this time in standing position.
3. Control of the lumbar rotation in the leg opening movement, in the supine decubitus position. This exercise is used to assess and identify motor control dysfunctions of the lumbar spine, but also for the treatment of these dysfunctions. Initially we will use the hands at the level of the iliac crests to control the pelvic movement, and when progress is made, we can for example put a soft ball at the level of the sacrum to create instability.
The exercise is performed lying face up bent legs, pelvis in a neutral position, with a soft lumbar lordosis, sacrum with support on the work surface. Our hands at the level of iliac spines, we will work first with one leg and then with the other. We control the movement of the pelvis with our hands, dropping the leg by gravity but making an active resistance (we maintain the movement ourselves). When we notice that there are changes of movements in our pelvis we stop and return to the closing of legs. The action of the leg is to generate rotation forces that have to control our lumbar spine, for this reason the deceleration of the movement of the leg must exist to prevent the lumbar rotation appear and not improve the dysfunction.
4. Quadrupedial movement pattern: cat-camel exercise
Through this exercise we perform a Transverse contraction of the abdomen-Lumbar Multifide-Pelvic Floor (Neutralize lumbar curvature). It is important to activate the interscapular musculature.
5. Dorsal flexibility by controlling the abdomen.
Quadrupedial position. Hands at the nape of the neck (slightly pushing the head against the hands to maintain an elongation of the neck-similar to a stretch to avoid the extension of the neck). Elbows supported to the surface with activation of interscapular musculature, we let fall zone of gluteus towards heels and we made short movements of the dorsal zone.
6. Back-lumbo-pelvic muscle control by means of small turns of the hip. Knee position
7. Quadruped position, anterior and posterior weight shift (Commonly called saw exercise)
8. Exercises to work the activation of the hip pattern, producing a lumbo-pelvic contraction and activation of the gluteus. An example of this type of exercise is squat.
9. Abdomino-gluteal activation.
A very typical example of these exercises are the planks, in all their variables. Remember that the spine must follow a linearity, and that we must avoid the extension of the neck.
10. Abdomino-pelvic activation with hip pattern.
A fundamental example of this exercise are crunches, always performed correctly and without sudden movements that may affect the spine. As an initial recommendation, they can be performed in standing position, supporting the hip against the wall.
Finally, remember that it is important to be aware and able to correct patterns of maladaptation, thus avoiding a scenario of poor training techniques, compensation patterns, musculoskeletal injuries, recurrent pain, poor physical performance and no less important aesthetic alterations by bad postures.
 |
| File:The pelvic crossed syndrome.jpg by Anpol42 (CC BY-SA 3.0) |
We hope that the exercises mentioned above will help you, and that you will become aware of them in order to work on them and thus prevent the appearance of this syndrome which causes so much discomfort.
See you in the next post.
May the force be with you!
REFERENCES
Chaitow, L., Parte
superior del cuerpo., & DeLany, J. (2007). Aplicación clínica de las
técnicas neuromusculares. Editorial Paidotribo. Retrieved from
https://books.google.com.co/books?id=aHZmdIQvheAC&pg=RA1-PA302&lpg=RA1-PA302&dq=Vladimir+Janda+1982+libro+sindrome+cruzado&source=bl&ots=7cL2OcWB6-&sig=IUpc5Wq7Cq1eRFZy-UteBeKlAsE&hl=es&ei=EyScSqbXGpDQlAegl92_DA&sa=X&oi=book_result&ct=result#v=onepage&q&f=false
Naranjo, J. (2017).
ANGLADE FISIOTERAPIA: SÍNDROME CRUZADO INFERIOR. Retrieved May 14, 2019, from
https://angladefisioterapia.blogspot.com/2017/03/sindrome-cruzado-inferior.html
Comments
Post a Comment