Movement is necessary for us to become healthier individuals not only for sport but for longevity- being able to enjoy life without pain as long as possible. Each of us have goals whether that be to lose weight, gain strength and conditioning for sport or even being able to play with family and friends well into retirement. But doing so requires a conscious effort to identify and correct common postural dysfunctions.
Common postural dysfunctions are related to what is called Upper Crossed Syndrome and Lower Crossed Syndrome which are due to how we interact with our environment (i.e prolonged sitting and or desk work). Upper Crossed Syndrome represents a forward head posture and rounded shoulders while Lower Crossed Syndrome represents lumbar lordosis (arch in lower back) and an anterior pelvic tilt. Each of these are described below and can be treated through corrective exercise.
Let’s talk about the 2 common postural dysfunctions below:
- Upper Crossed Syndrome- Forward head posture and rounded shoulders
Shortened Muscles: Pec Major & Minor, Latissimus Dorsi, Teres Major, Upper Traps, Levator Scapulae, Sternocleidomastoid, Scalenes
Lengthened Muscles: Lower & Middle Traps, Serratus Anterior Rhomboids, Teres Minor, Infraspinatus, Posterior Delts and Deep Cervical Flexors
Common Injuries: Rotator Cuff Impingement, Shoulder Instability, Beceps Tendonitis, Headaches.
2. Lower Crossed Syndrome- Anterior Pelvic Tilt and Increased Lumbar Lordosis (arch) of the spine
Shortened Muscles: Iliospoas, Rectus Femoris, TFL, Piriformis, Adductors, Hamstrings, Erector Spinae (Mid/Lower back), Gastrocnemius and Soleus (Calves).
Lengthened Muscles: Glute Max & Medius, Transverse Abdominus, Internal Oblique, Anterior & Posterior Tibialis.
Common Injuries: Hamstring Strains, Anterior Knee Pain, and Low Back Pain.
There are a few ways to find out how to take action on this information to prevent injuries from happening:
- Static Posture Assessment
- Dynamic Movement Screen
- Range of Motion Assessment
- Manual Muscle Testing
As soon as you go through an assessment, integrate corrective exercises to improve movement and decrease pain. There are 3-5 corrective stretches that we can do while at the office or even at the gym which only take 5 minutes or less, so let’s find time for a Lunch & Learn onsite or via zoom with your employees or friends.
Reference:
Clark,M.A., & Lucett, S.C. (Eds.). (2010). NASM Essentials of Corrective Exercise Training. Baltimore, MD: Lippincott Williams & Wilkins.