Cross Syndrome stretches!

Here are some stretches to help you improve your posture by reducing your Cross Syndromes: either for upper and lower cross syndrome problems!

Feel free to watch and follow along to do these exercises: this video is on the Cross Syndrome!

Please be advised that when stretching, you should always maintain a pain free range!

If it’s hurting, that is your body telling you that there is inflammation in the area and that you need to ease off.

The following are the upper cross syndrome stretches for Cross Syndrome issues:

Active Levator:

1. Please sit for this exercise.
2. Turn your head to one side and drop your head forward.
3. Rest same side hand on back of head, do not pull on head.
4. With opposite hand, slowly alternate shrugging with reaching for the floor.

Reps: 2x
Hold: 20 secs
Frequency: 3x/week

Traps – Standing

1. Stand tall!
2. grasp wrist of the side to be stretched behind the back and bring across body to opposite side.
3. Turn head toward the side to be stretched and tilt head away (ear to shoulder) to feel a stretch in the side of the neck.

Reps: 2x
Hold: 20 secs
Frequency: 3x/week

Active Pecs/Horizontal Abduction

1. Sit or stand with hands open, palms together in front of stomach.
2. Begin with arms below shoulder level. Inhale.
3. Exhale and actively bring arms straight back as far as possible keeping tall posture.
4. Hold briefly at stretch position and return to start position.
5. Repeat motion raising level of arms each time until arms are up in a ‘Y’ position.
6. Repeat the process back down to the start position.

Reps: 2x
Hold: 20 secs
Frequency: 3x/week

Thoracic Spine Extension Mobile Supine – Towel

1. Lie on your back with knees bent and feet flat on the floor.
2. Place a rolled up hand towel along spine between the shoulder blades (the length of the towel is from the shoulders down below the shoulder blades)
3. Stretch arms out to the sides and relax as spine gently extends over towel.

Reps: 4x
Hold: 4-6 secs
Rest: 10 secs
Frequency: 2x/week

Thoracic Spine Extension Mobile – Towel

1. Standing approximately 1 foot from wall,
2. Place a rolled up towel between shoulder blades (lengthwise along spine). (the length of the towel is from the shoulders down below the shoulder blades) 
3. Perform a pelvic tilt and chin tuck (retraction) then try to bring back of head to wall while at the same time trying to bring the low back toward the wall.
4. Hold, release, and repeat.

Reps: 4x
Hold: 4-6 secs
Rest: 10 secs
Frequency: 2x/week

The following are lower cross syndrome stretches for Cross Syndrome issue:

Side Lying Hip Flexors

1. Lie on your side, grasp ankle of top leg.
2. Keep knee, hip and shoulder in line.
3. Maintain a pelvic tilt and squeeze the buttock muscles to extend hip further (do not pull with hand) to feel a stretch in the front of the hip.

Reps: 2x
Hold: 20 secs
Frequency: 3x/week

Active Hip Flexor

1. Stand tall!
2. Raise one heel toward buttocks (grasp above ankle joint).
3. Keep knees level, pelvic tilt, and squeeze buttocks to extend hip back slightly to feel a stretch in the front of the hip.
4. Hold, relax buttocks, and repeat.

Reps: 2x
Hold: 20 secs
Frequency: 3x/week

QL Side Bend Reach

1. Please stand for this exercise.
2. Bend to one side, without rotating, bringing one arm overhead.
3. Keep the hand that is above head slightly forward and always in view.
4. Support your upper body with opposite hand on hip. Feel a stretch in the side of the low back.

Reps: 2x
Hold: 20 secs
Frequency: 3x/week

Lumbar Rotation – Supine

1. Lie on the floor with arms out at shoulder level.
2. Bend one knee and cross that leg over opposite leg.
3. Let knee drop across and over toward floor while turning the head to the opposite side.
4. Feel a stretch in the hip and low back.

Reps: 2x
Hold: 20 secs
Frequency: 3x/week

Pelvic Tilts – Seated

1. Please sit for this exercise.
2. Tuck your stomach in and slowly rock pelvis as if to be scooping pelvis under.
3. Then rock pelvis the opposite direction to arch the low back and direct the buttocks out.

Reps: 4x
Hold: 4-6 secs
Rest: 10 secs
Frequency: 2x/week

Abdominal Hollow Leg/Arm Extension

1. Lie on your back with feet in air, knees bent to 90 degrees and arms straight up in front.
2. Slowly straighten one leg out and raise the opposite arm over head to the floor.
3. Maintain your stomach tucked in throughout movement.
4. Return to starting position and repeat with opposite side.

Reps: 4x
Hold: 4-6 secs
Rest: 10 Secs
Frequency: 2x/week

Abdominal Crunches

1. Lie on your back with knees bent, feet flat on the floor and hands resting behind head.
2. Tuck your stomach in to curl body up until shoulder blades are off floor.
3. Keep stomach tucked in as you lower back down.
4. Keep chin in a neutral position, elbows back, and do not pull on head.

Reps: 4x
Hold: 4-6 secs
Rest: 10 secs
Frequency: 2x/week

Front Plank with Forward Shift

1. Support your body in a plank position with forearms shoulder width apart and feet together.
2. Keep a straight line through the knee, hip, and shoulder.
3. Tuck your abdominals in (maintain contraction of the transverse abdominal) and shift body weight forward over shoulders.
4. Hold and return to plank.

Reps: 4x
Hold: 4-6 secs
Rest: 10 secs
Frequency: 2x/week

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