Upper and Lower Cross Syndromes

Two of the most common muscle viruses are upper and

lower cross syndromes.
Upper cross involves a kyphosis, or rounding of the upper
back. This is a common result of all
the driving and working at our computers that we do. It gets
further exacerbated by a mirror
driven fitness mentality that encourages us to focus on the
muscles we see in the mirror –
chest, bi's, and abs.
From an over emphasis on the front side of the body, both in
daily living and in our training,
these muscles become hypertonic, or tight. The antagonists,
the muscles on the other side, i.e.
your back, because they're weaker and underused get
overstretched. This causes that stoop
shouldered, rounded back that's so common today.
Why should you care?
Well, besides looking bad, upper cross syndrome will affect
your bench press, your Olympic lifts
and all overhead pressing. Because the shoulder joint is pulled
out of your instantaneous axis ofotation, all strength gains and
development are limited and your chances for a shoulder or
rotator cuff injury are increased.
Lower cross sysndrome, or “duck butt,” involves a lordosis, an
extreme curve of the Lumbar
spine (low back). You know all that sitting we do all day?
Sitting at your desk at school or work,
sitting in your car or on the bus to get to school or work,
sitting at home to unwind and watch TV
– that's a lot of sitting. All that sitting adds up to shortened hip
flexors.
Short hip flexors + a tight low back + weak abs + weak
hamstrings = lower cross syndrome
(duck butt)