There is a condition prevalent in our community characterized by muscle imbalance. This condition is called, "the lower crossed syndrome," first described and explained by noted Czech physiologist Vladimir Janda. In 1979 he identified his specific "crossed syndromes" of muscle imbalance based upon his clinical observations and research. He theorized that muscle imbalance was predictable and involved the entire motor system. This lower-crossed state of muscle imbalance displays itself as an anterior pelvis position, swayback/increased lordosis, weak abdominals, frequent low back pain, as well as piriformis &/or sciatica pain, and knee pain. Many of us are susceptible to the troubling symptoms and postural imbalance. In addition, those of us who sit or squat for long periods of time, particularly with a slight forward lean, become tight in the hip flexors and low back and overstretched/weak in the gluteus. In my simple terms and understanding, the "cross" is created by a pull on the pelvis from short, tight hip flexors and a tight low back which contribute to further weakness and dormancy of the glutes and abdominals. It becomes hard to strengthen the abs and glutes when we have adapted into the posture of lower-crossed syndrome as well as fallen victim to these short, tight muscle groups of low-back and hip flexors.
Glutes are responsible for explosive power, acceleration, and jumping ability. They are activated 234% more with sprinting than with a vertical jump. Exercises performed to strengthen glutes have been shown to be most effective using only your body's weight. When we add additional weight, EMG studies have shown that this typically only increases activity through the erector spinae muscles thus potentially increasing low back pain. For that reason, I tried to convey this premise at a recent conditioning class. If we can stretch and release the over-tight hip flexors and tight shortened low back prior to strengthening the weak opposite muscle group of glutes and abs, we will move with greater ease and less pain and tightness. Unfortunately it was not one of my better classes, I probably "over-thought" it. Sometimes in our head and on paper we know what we want to do however the execution was sub-par! Throughout the day I thought of a variety of valuable exercises including single leg squats, single leg hamstring glute bridges, and basic 4-point kick-backs that I excluded within the 45 minute class. In my way-too peppy and sleep deprived state I hope the group even got a workout!
Anywho...some thoughts you can keep in mind to better balance your body include stretching the muscle which is over-reacting. In the case of the quad dominated hip flexor, just a basic hip flexor stretch will help deactivate the short, tight muscles and allow you to focus on the more dormant gluteus group. When you are doing a glute exercise, the minute you feel the exercise transfer to the low back or the hip flexors..STOP..STRETCH ..and then return to the exercise focusing on the proper muscle group doing the work...add a squeeze of the glutes during the exercise to send extra neuromuscular activity to the area. A hip extension exercise is not working the glutes if your low back is arching with every rep. The low back can be hyper in its response from years of misuse. A cat stretch where you gently round/lift the low back can help release the low back and bring focus back to the glutes or abs. How many times have you done an abdominal strengthening exercise only to say, "I am feeling this in my low back?" STOP--stretch...go back to the foundation movements before you allow your low-back to rule or dominate your abs!
As far as I know, the glutes can never get too strong for sports. The stronger they get the more powerfully they contract and protect against low back, knee, hamstring, and groin injuries. Kelly Baggett, an Arizona performance specialist, suggests that people who tend to easily develop massive quadriceps are usually not very impressive athletically. These people struggle with ideal movement patterns because their body will try to do things that favor the stronger muscle groups. Baggett also suggests that blazing speed comes from "extensor dominant movement" using your posterior chain. If we consistently do glute and ab exercises but our low back and hip flexors are consistently overpowering the glutes and abs then we are only consistently increasing our pain and tightness. Your glutes are the biggest extensor and possibly the greatest asset to your body...find them gently and work them hard!
Glutes are responsible for explosive power, acceleration, and jumping ability. They are activated 234% more with sprinting than with a vertical jump. Exercises performed to strengthen glutes have been shown to be most effective using only your body's weight. When we add additional weight, EMG studies have shown that this typically only increases activity through the erector spinae muscles thus potentially increasing low back pain. For that reason, I tried to convey this premise at a recent conditioning class. If we can stretch and release the over-tight hip flexors and tight shortened low back prior to strengthening the weak opposite muscle group of glutes and abs, we will move with greater ease and less pain and tightness. Unfortunately it was not one of my better classes, I probably "over-thought" it. Sometimes in our head and on paper we know what we want to do however the execution was sub-par! Throughout the day I thought of a variety of valuable exercises including single leg squats, single leg hamstring glute bridges, and basic 4-point kick-backs that I excluded within the 45 minute class. In my way-too peppy and sleep deprived state I hope the group even got a workout!
Anywho...some thoughts you can keep in mind to better balance your body include stretching the muscle which is over-reacting. In the case of the quad dominated hip flexor, just a basic hip flexor stretch will help deactivate the short, tight muscles and allow you to focus on the more dormant gluteus group. When you are doing a glute exercise, the minute you feel the exercise transfer to the low back or the hip flexors..STOP..STRETCH ..and then return to the exercise focusing on the proper muscle group doing the work...add a squeeze of the glutes during the exercise to send extra neuromuscular activity to the area. A hip extension exercise is not working the glutes if your low back is arching with every rep. The low back can be hyper in its response from years of misuse. A cat stretch where you gently round/lift the low back can help release the low back and bring focus back to the glutes or abs. How many times have you done an abdominal strengthening exercise only to say, "I am feeling this in my low back?" STOP--stretch...go back to the foundation movements before you allow your low-back to rule or dominate your abs!
As far as I know, the glutes can never get too strong for sports. The stronger they get the more powerfully they contract and protect against low back, knee, hamstring, and groin injuries. Kelly Baggett, an Arizona performance specialist, suggests that people who tend to easily develop massive quadriceps are usually not very impressive athletically. These people struggle with ideal movement patterns because their body will try to do things that favor the stronger muscle groups. Baggett also suggests that blazing speed comes from "extensor dominant movement" using your posterior chain. If we consistently do glute and ab exercises but our low back and hip flexors are consistently overpowering the glutes and abs then we are only consistently increasing our pain and tightness. Your glutes are the biggest extensor and possibly the greatest asset to your body...find them gently and work them hard!
http://backintoit.com/what-is-lower-crossed-syndrome/
The above link provides a basic description of lower-crossed syndrome as well as exercises and stretches to help relieve the imbalance. Thank you for reading!
**Please note if you are in pain and/or injured this information is in no way a substitution for medical advice. Please consult with your doctor or physical therapist to assist you in developing an appropriate plan for rehabilitation.**
The above link provides a basic description of lower-crossed syndrome as well as exercises and stretches to help relieve the imbalance. Thank you for reading!
**Please note if you are in pain and/or injured this information is in no way a substitution for medical advice. Please consult with your doctor or physical therapist to assist you in developing an appropriate plan for rehabilitation.**
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