Exercise Prescription

Question 1

What is weak in the hip region in lower crossed syndrome?

Answer 1

Gluteus medius and maximus

Question 2

What is tight in the hip region in lower crossed syndrome?

Answer 2

Iliopsoas, rectus femoris, piriformis, hip adductors, and TFL (i.e. tight hip flexors due to weak glut medius and maximus)

Question 3

What does the weak and tight muscles in the hip region lead to?

Answer 3

Weak abdominals and tight thoracic erector spinae

Question 4

What are the signs of lower crossed syndrome (aside from the aforementioned muscles)?

Answer 4

Weak abdominals and short lumbar erector spinae, anterior pelvic tilt and increased lumbar lordosis, and hypermobility in the lowest lumbar levels.

Question 5

What is the sequence of correcting lower crossed syndrome?

Answer 5

Strengthening glut max/medius, which lengthens iliopsoas/rectus femoris and engages the abdominals, causing the pelvis to move into neutral tilt.

Question 6

What is weak in the shoulder region in upper crossed syndrome?

Answer 6

Supra and infraspinatous, deltoid, rhomboids, lower traps, and serratus anterior.

Question 7

What is tight in the shoulder region in upper crossed syndrome?

Answer 7

Levator scapulae, upper traps, and pectorals.

Question 8

What does the weak and tight muscles in the shoulder region lead to?

Answer 8

A weak longus colli.

Question 9

What are the signs of upper crossed syndrome?

Answer 9

Forward head posture, straightening of the lower cervical lordosis, extension of the upper cervical spine, increased kyphosis of the cervical-thoracic junction, and internal rotation of the shoulder girdles.

Question 10

What is a general rule about fast twitch and slow twitch muscles in the crossed syndromes?

Answer 10

The weak muscles are usually fast twitch/type II muscles and the tight muscles are usually slow twitch/type I/postural muscles.