Muscle Imbalances (Distortion Patterns)

[Dan Ma]

Lower Crossed Syndrome

Excessive forward lean in the LPHC

Probable overactive muscles:

1. Soleus
2. Gastrocnemius
3. Hip flex complex (TFL, rectus femoris, psoas)
4. Abdominal complex (recus abdominis, external obliques)

Probable underactive muscles:

1. Anterior tibialis
2. Gluteus maximus
3. Erector spinae

Stretches:

• SMR adductors
• SMR TFL/IT band
• Static supine biceps femoris stretch
• Static standing TFL stretch

Exercises:

• Tube walking (side to side)

Low back arches

Probable overactive muscles:

1. Hip flex complex (TFL, rectus femoris, psoas)
2. Erector spinae
3. Latissimus dorsi

Probable underactive muscles:

1. Hamstring complex
2. Gluteus maximus
3. Intrinsic core stablizers

Stretches:

• SMR Quadriceps
• SMR Latissmus dorsi
• Static kneeling hip flexor stretch
• Static latissimus dorsi ball stretch

Exercises:

• Quadruped arm/opposite leg raise (Bird dog pose)
• Ball wall squats

[Dan Ma]

Upper Crossed Syndrome

Arms fall forward

Probable overactive muscles:

1. Pectoralis major/minor
2. Latissimus dorsi
3. Teres major

Probable underactive muscles:

1. Mid/lower trapezius
2. Rhomboids
3. Rotator cuff

Stretches:

• SMR Thoracic spine
• SMR Latissimus dorsi
• Static latissimus dorsi stretch
• Static pectoral wall stretch

Exercises:

• Squat to row

Shoulders elevate

Probable overactive muscles:

1. Upper trapezius
2. Levator scapulae
3. Sternocleidomastoid

Probable underactive muscles:

1. Mid/lower trapezius

Stretches:

• SMR Upper trapezius (Thera Cane)
• Static stretch upper trapezius
• Scalene Stretch

Exercises:

• Ball cobra

Head protrudes forward

Probable overactive muscles:

1. Upper trapezius
2. Levator scapulae
3. Sternocleidomastoid

Probable underactive muscles:

1. Deep cervical flexors

Stretches:

• SMR Upper trapezius (Thera Cane)
• Static stretch upper trapezius
• Scalene Stretch

Exercises:

• Keep your chin tucked in during exercises

[Alyda Rodriguez82]

oh wow dan!! this is amazing. so detailed! I know how tedious all of that work can be. this is a great resource for anyone looking to figure out how to do educated selfcare to the body.

[Dan Ma]

Thanks Alyda,

I pulled the info out of my NASM book, and it has really helped my lower back problems. I feel like I’m pulling out of my chronic conditions. I also think not having a desk job also has something to do with it.

[Author]

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