If you are a good studious student, you probably sit a lot.
If you are a desk worker, you definitely do a good amount of sitting. If you
enjoy sitting around watching TV, same story. This is a problem. Over time your
body adapts to this seated position, muscles get chronically shortened, and
this can lead to a multitude of problems.
First of all, sitting puts your body in a chronically flexed
position. When this happens, your hip flexors shorten, your back becomes
kyphotic, your shoulders round forward, and your head protracts (figure 1).
This is a classic seated chair victim.
Figure 1: A
seated chair victim. Notice the slouched posture and forward head.
Two resultant problems from this chronic back posture
include upper and lower cross syndromes. These are fancy names that mean your
body is getting out of whack. Some muscles are getting tight, and others are
getting elongated, and overall they are probably weak as well. Let’s take a
look into what upper and lower cross syndromes look like and how we can combat
this problem.
Upper cross syndrome (figure 2) presents with a nice forward
head, rounded shoulders, increased arching (or lordosis) of the cervical spine,
and increased rounding (or kyphosis) of the thoracic spine, from being hunched
over your laptop for hours on end. The resulting posture will give you an
attractive resemblance to Quasimodo from The Hunchback of Notre-Dame. Upper
cross syndrome will cause your upper traps, levator scapulae, suboccipitals
(upper back and back neck muscles), and pectorals (chest muscles) to become
shortened and tight. Opposite those tight muscle will be weak and elongated
muscles, including the cervical flexors (front of your neck), rhomboids, and
lower and middle traps (middle of your back).
Figure 2:
Upper Cross Syndrome. Contributing to rounded shoulders and forward head.
Lower Cross Syndrome (figure 3) presents as a nice
forward/anteriorly tilted pelvis, causing an increase in the lordosis (curve) of
your lower back. Tightened muscles in this instance will include your
thoracolumbar extensors (lower back extensors), iliopsoas, and rectus femoris
(hip flexors). Weakened muscles will be the abdominals, gluteus maximus and
medius, and hamstrings (hip extensors).
Figure 3:
Lower Cross Syndrome. Contributes to an anterior pelvic tilt, causing the lower
back to go into a hyperextension.
Either of these two cross syndromes will lead to many
problems including, but not limited to, rotator cuff and/or shoulder pathology,
and back issues. To prevent and combat these, you need to try and correct your
posture. This doesn’t happen in a day and it will take a bit of work. Correcting
these imbalances mainly consists of making the elongated and weak muscles
stronger, and making the shorter, tight muscles longer. Groundbreaking stuff,
right?
Some exercises, stretches, and other stuff for upper cross
syndrome include:
Cervical Retractions: Trying to flatten out the curve
of your neck. You can do this laying on your back, trying to bring your chin
down and back toward the notch between your collar bones. This will look like
you are trying to make a double chin… Very attractive!
Soft Tissue Massage: This can be done to the suboccipitals
and upper trap region, to relax these muscles and get them to elongate.
Pec Stretch: Use a doorway. Place both your forearms
up against the sides of the doorway and lean forward, without arching your
back.
Shoulder External Rotations: Laying on your side and
keeping your arm slightly elevated from your side- you can put a rolled up
t-shirt or whatever else you prefer under your arm-and your elbow bent at 90
degrees. Start with your hand close to your stomach and then rotate your arm
outward, away from your body. You can also do this standing with a band or
cable machine.
Banded Pull-Aparts: Holding onto a band with your
arms straight out in front of you, palms facing down towards to floor, pull the
band apart and try to squeeze your shoulder blades together.
Reverse Flys: Lying prone (face down) on a bench,
hold dumbbells or small weight plates. Start with your arms dangling towards
the floor and then raise them up into a “T” position, squeezing your shoulder
blades together.
Some exercises, stretches, and other stuff for lower cross
syndrome:
Lat Stretch: Holding onto a post, or anything else
you can grab that is sturdy, lean forward and let your body fall backwards,
while hanging onto the post. Try and relax your arm and back.
Hip Flexor Stretch: Lying on your side, pull your
heel up towards your butt, without letting your back arch or go into extension.
You can also stretch your hip flexors while kneeling, placing one foot out in
front of you, while the opposite knee is placed on the ground. Pull the foot that
is behind you towards your butt, without arching your back.
Hamstring Curls: These can be done on a hamstring
curl machine, or by laying prone on the ground, looping a band around a pole,
placing your feet inside it, and curling your legs.
Bridges: Hook lying on your back, the position you’d
be if you were about to do a sit up, squeeze your glutes and straighten out
your body, from your shoulders to your knees, bringing your hips towards the
ceiling.
Planks: On your elbows, with the rest of your body
straight, like a push up position but on your elbows, hold this position.
Crushed Bugs: Lie on your back with your legs straight
and raised off the ground. Keep your core musculature tight, and keep your
lower back flattened against the ground. Do not let your back arch.
Birddog: In the quadruped position, on your hands and
knees, keep your core tight while reaching and extending out your left arm and
right leg at the same time; repeat with the right arm and left leg. Alternate
lifting opposite arms and legs.
These are just a few exercise to get you started and that
you can sprinkle in throughout your day. You can also perform these exercises
and stretches throughout your time sitting in a chair. Don’t let yourself
become a seated chair victim! Don’t let a chair be your undoing. Most importantly, practice good
posture.
Ryan Goodell, CSCS
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