Lower Cross Syndrome & Upper Cross Syndrome: Fix/Correction Exercises! || Anterior Pelvic Tilt (APT)

Lower Cross Syndrome & Upper Cross Syndrome: Fix/Correction Exercises! || Anterior Pelvic Tilt (APT)


do you suffer from pain in your lower or
upper back or does your body look weird? big chance your posture isn’t right,
caused by everyday things like sitting a lot and staring at your computer
and cell phone all day. A lot of people are likely to suffer from one or both of the
following two conditions: the first one is called anterior pelvic tilt or short
APT, also known as lower crossed syndrome (LCS) or lower cross. The second one is called: rounded
shoulders, also known as upper crossed syndrome (UCS) or upper cross. besides pain and looking weird it’s just very unhealthy to have an unbalanced
body which even can give you several other problems
for example with breathing. I have suffered from both of this imbalances
myself and fix them both in this video I’m going to explain exactly how so you
can fix your posture as well the first disbalance fix I’m going to
describe is for anterior pelvic tilt (APT) which causes lower back pain this
condition can also make your abs look weird even though if you
have low body fat it can make you look like you always have belly fat. APT (Anterior Pelvic Tilt)
typically occurs when sitting a lot every day in order to fix this problem
you need to do two things the first thing is to stretch the muscles in this
area that are tight the second thing is to strengthen the opposite muscles that
are weak the muscles to stretch are the following the hip flexors the quads and
the lower back these three muscles needs to be stretched some stretches you can
use for this which are very easy and effective are the standing psoas stretch
or the thomas stretch the standing quad stretch and the cat cow or the pelvic
tilt the muscles that needs to be
strengthened are mainly your glutes and your abs, and besides that also
your hamstrings and oblique but these muscles will likely be involved already
when doing exercises for your glutes and abs the key is to use exercises
for this that don’t work a lot of quads hip flexors and lower back since they
are already tight this seems easy but a lot of exercises for abs also
work your hipflexors a lot some exercises you can use for this which are
very easy and effective are the following for hitting your glutes and
hamstrings with minimized quads involved my favorite exercise is using a leg
press machine place your feet very high and very wide and push through your
heels on this way you target your glutes and hamstrings instead of your quads but
of course you can find a lot of other exercises for glutes for hitting your
abs you can for example use a weighted ab crunch machine to make sure you
minimize hip flexor involvement and maximize abdominal engagement you can
use the following tips one during the exercise
flex your glutes to deactivate your hip flexors and also flex your abs for
optimal use and to crunch in a very short range of motion when following the
steps I just described you will improve / correct / fix your anterior pelvic tilt and your
posture the second dispel and fix I’m going to describe is for upper crossed
syndrome (UCS) which causes pain in the upper back and neck this condition can also
make your chest look smaller and even makes you appear shorter in length
because you are hunched or slouched over upper cross syndrome (UCS) may occur when
staring at your cell phone or computer too much
or when you’re doing more pushing than pulling exercises in the gym which
results in weak let’s and overdeveloped chest and shoulders for this unbalance
we again need to stretch the muscles in this area that are tight and strengthen
the opposite muscles that are weak the muscles you need to stretch are the
upper back muscles called trapezius and levator scapulae and both of your chest
muscles called pec major and pec minor easy stretches to do this are simply the
levator scapulae stretch the trapezius stretch and the wide arm chest stretch
for the wide arm stretch make sure to do this with arms higher as well as lower
to target both chest parts this exercise will also target your front delts the
muscles you need to strengthen are the deep neck flexors and the mid-back
muscles called rhomboids and serratus anterior the most effective and
important exercise to treat this problem is doing face pulls face pulls will
exactly target the most important mid-back muscles you need to strengthen
to work your rhomboids extra you can do rows besides this you should do some
exercises to strengthen your deep neck flexors when following the steps I just
described you will improve your upper crossed syndrome and your posture if you
got any questions ask them in the comment section below don’t forget to
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videos like this coming soon good luck fixing your posture

6 comments / Add your comment below

  1. In order to strengthen the muscles mentioned in this video, you can use the guide for making progress in the gym / building muscle on my channel!

  2. WOW COOL VIDEO! I've got one question about the pulling exercises. I thought that for fixing upper crossed syndrome it is also necessary to specifically target the Scapula muscle, however in this video you only talk about Rhomboids and Serratus Anterior. Now my question for you is, do you think it is necessary to do extra Scapula excercises like the scapular pull-up in order to correct upper crossed syndrome?

    Thank you for your time and consideration.

    Yours sincerely ,

    Sander from the Netherlands

  3. IF YOU ARE FIGHTING THIS AND NOT WINNING PLEASE READ…. I had both of these and continued to train for MMA twice a day. My body got so twisted up it almost killed me. Multiple herniated discs due to over active muscles. In my experience, my weak muscles were so stretched out that I could not get them to activate, and the tight muscles were on a constant activation, in massive knots. I wasn’t sure I was doing the right exercises because I got zero results, just constant pain. You may have to start with very subtle activation techniques to get your brain reconnected with the unused muscles. Be patient, and consistent and you will slowly start to win.

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