Conquer the Day

Matthew 6:25-34, Jesus teaches us about not worrying and to not be anxious about anything.  Scripture tells us to focus on today and today only, tomorrow will take care of itself. Controlling what we can control and making the best of today, will help with your overall health, mood, and protection from illness.  Yes, be informed. Yes, be careful and safe. Yes, take necessary precautions right now but we also must remember that our mind and emotional state both have a huge effect on how our physical body responds. Get out in the sunshine, play outside with your kids, exercise at home, stay hydrated with constant water intake and remember that this is only a season of our life.  There is a time coming when COVID-19 will be behind us and we will all be stronger.  

Exercise and proper nutrition are great ways to stay healthy and improve overall metabolic health.  Choose today to eat healthier, drink more water, get more exercise and practice positive things in our life that will help physically and emotionally.  All of us at First Choice Physical Therapy are here to help you. We are open and essential. If you need to make an appointment with us we are here to help.  We are also here if you have any questions regarding home exercise programs. If you had an upcoming surgery canceled, contact us if you have any questions on what to do to prepare for the surgery once that time comes.  These are not common times, but we are not common people. Stay strong, stay positive, stay in constant prayer with the Heavenly Father and know that we are all going to get through this.  

Brannon Chester, DPT
Doctor of Physical Therapy

What is Lower Crossed Syndrome?

Lower crossed syndrome is a common abnormal posture associated with muscle imbalances in the lower body. This muscle imbalance consists of some weak/lengthened muscles (ie. the abdominals as well as the glutes) and some tight/over-developed muscles (ie. the lower back muscles and hip flexors).

What causes lower crossed syndrome?

There are several causes of lower crossed syndrome, including poor posture and suboptimal training that can lead to muscle imbalances. A sedentary lifestyle can cause the hip flexors to remain in a shortened position for long periods of time, which can lead to tightness. When you aren’t as active, your glutes and abdominal muscles also won’t be challenged, which may lead to weakness in these muscles. Even if you are active, overworking the hip flexor muscles or lower back muscles can also cause this imbalance.

How do you fix lower crossed syndrome?

In order to fix lower crossed syndrome, you have to address the muscle imbalance. To do this, you will need to strengthen the glutes, which pull the backside of the pelvis downwards. You’ll also want to strengthen the abdominals to help pull the frontside of the pelvis upwards. But that is just half of it. You’ll also want to stretch the tight muscles. This includes the lower back muscles and the hip flexors as mentioned above. Listed below are a few exercises that can help correct this poor posture. Come into First Choice Physical Therapy for proper instruction with each of these exercises!
● Lower Trunk Rotations
● Half-Kneeling Hip Flexor Stretch
● Single Leg Bridges
● Bird Dogs
● Pallof Press

Dr. Ryan Bohn, PT, DPT