Exercises for Upper and lower Cross syndrome
Purpose of Stretching
by Aaron L. Mattes, LMT
1. Increase and maintain complete range of motion of the joint
2. Relieve muscle soreness
3. Help improve our capacity for activity
4. Relieve muscle-joint stiffness associated with the aging process
5. Elongate the fascia which provides the binding together muscle support system
6. Helps prevent sprains, strains or tears
7. Reduction of tightness that may contribute to pain, spasm or cramping
8. Provides an important adjunct toward recovery during the process of rehab
If you are inflexible, had surgery or are in pain, check with your health care provider before starting an exercise program. Proceed with caution.
Hold stretch 2 to 5 seconds and do 10 reps, working up to 2 or 3 sets.
Move the head to the left ear downward toward the shoulder. Assist at end of movement with left hand placed on right side of head. Hold 2 to 5 seconds
Rotate head to the right. Move head towards chest. Assist movement with left hand. Hold 2 to 5 seconds
Nod the chin toward the chest with finger contact on the chin
Lying on your back with hands clasped behind head. Using the arms bring the chin toward the chest and hold 5 seconds. Then lower the head slowly. The hands are used only as a support. Keep chin down as head is returned to table.
Shoulder and Chest
Perform a standing push up with feet 3ft from wall. Return to start position, flex neck and upper back. The pelvis is tucked under.
Stand with arms extended in front of body, palms together, 8 inches below shoulder height. Reach backward, keeping arms straight, and draw shoulder blades together. Repeat exercise raising level of arms with each repetition.
Keep arms level with shoulder, bend elbow at 95-degree angle. The palms face downward as the exercise begins. Rotate shoulders backward. Perform a slow steady stretch at end of movement. Hold for 2 to 5 seconds.
Stand in doorway with forearms and hands on frame. Take a step forward maintaining contact with frame. Stretch should be felt in pecs
Begin in sitting position. Flex knees 4-6 inches, tuck the chin and contract abdominal as you curl your body forward. Use hands to assist stretch. hold 2 to 5 seconds. May be done standing or sitting in a chair.
Lie on stomach and extend upper back and neck. Arms can be by your side or at chest in front. Hold 2-5 seconds.
Standing position, bend sideways to right and then left side. Hold each stretch 2 to 5 seconds. Raise arm on the side being stretched to give the lats a stretch at the same time.
Legs and Hips
Psoas Stretch. Start either in lunge position or 3 point kneeling position. Kneel on left knee, tighten your left buttock, and contract your abs while keeping your back straight. You should feel a stretch in front of your left hip. Reach up with your left hand as high as you can and bend slightly to the right. Reach out with your right hand and turn slightly to the right. Hold 2 to 5 seconds and repeat on right side.
Quad stretch. You should feel this stretch in front of thigh. Can be done side lying or standing. Contract abs. Bend exercising thigh backward toward buttocks. Place hand at ankle to assist with stretch. Hold 2 to 5 seconds.
Adductor stretch. You should feel stretch inside of thigh. Lying on your back, non exercising leg is bent with foot on floor. Keep exerciseing leg straight and move it away from body with foot rotated outward as far as possible. Hold 2 to 5 seconds
Hamstring. You should feel stretch in back of thigh. Lying on the floor. Non exercising leg is bent with foot flat on floor. Contract quad of exercising leg and raise leg toward head. Assist with hand at end of motion. Hold 2 to 5 seconds. Lower to floor. Alternate turning foot in, out and straight.
Plank on elbows. Assume a pushup position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Brace your abs as if you were going to be punched in the stomach. Hold for 30 seconds. IF you feel back pain or need support rest your knees on the floor.
Mountain climber. Can be done with hands on the wall, a bench or the floor. In pushup position with hands on a bench, brace you abs and slowly lift your left knee toward your chest. Pause 2 seconds and lower it slowly, and then raise your right knee
Hip Crossover. Lie faceup on the floor, arms extended out to the side and feet flat on the floor. Twist your bent legs to the right until they reach the floor. Return to start. Twist to the left. Keep your abs contracted and shoulders, torso and feet in contact with the ground.
Inch worm. Stand with legs straight and hands on the floor. Keeping your legs straight and abs contracted, walk your hands out. Still keeping your legs straight, walk your feet back up to your hands. Take baby steps