In our last blog post, we talked about what lower cross is. This week we will talk about some potential exercises we can do to improve it. First off the important thing to think about when we are doing Lower Cross Exercise, is to work the muscles that are chronically weak focusing on the gluts and abs. In addition to the strengthening component, it’s important to stretch the opposite muscles that are chronically tight.
The first set of Lower Cross Exercise is called the glut bridge and it is focused on working the gluts. Below is a step by step guide to doing a glute bridge.
Lie on your back on the floor, with knees in a bent position with your feet flat on the floor. Place your feet hip-width apart with the toes facing away from you. Gently contract your abdominal muscles to flatten your low back into the floor. Attempt to maintain this gentle muscle contraction throughout the exercise.
Keep the abdominals engaged and lift your hips up off the floor. Press your heels into the floor for added stability. When first beginning this exercise only a few inches of lift are needed (3-6 inches off the ground). During the lift make sure that you are keeping your abdominals engaged. The most crucial part of this exercise is to use the glut and not the hamstring, to avoid this have someone gently come in and feel the back of your legs. During the lift, they should be relaxed and the tension should be in your gluts.
Slowly lower yourself back to your starting position. Repeat in sets of 3-5 to start with.
Lower cross can be problematic if we do not get the underlying issues addressed. For this reason, we offer a free consultation in our office. If you have any questions please contact us at (573) 250-7427.