This is the 3616th article of Da Medical Care
White-collar Miss Wang has been very unhappy recently, obviously she is just a little fat, but because of the walking posture habits of the stomach and ass is a bit like a pregnant woman, she is often asked by colleagues whether she is pregnant, and what makes her more sad is that she was actually given up when she took the subway a few days ago, looking at the colored seats with "love seats" and the well-meaning teenagers who gave up their seats, Miss Wang seemed to mean politeness whether it was resignation or thanks.
Due to the successive occurrence of such small incidents of "little harm but extremely insulting", Miss Wang finally made up her mind to improve her walking posture and found a fitness instructor for guidance, and the coach took her to start practicing abs. Miss Wang was a little uneasy, so she came to consult Dr. Yu.
In fact, white-collar workers like Miss Wang, who have been sitting for a long time, are prone to symptoms of lower cross syndrome. The most intuitive manifestation of inferior crisscross syndrome is the pelvic leaning forward.
Like the upper cross syndrome, the lower cross syndrome is also caused by muscle dysfunction, we can imagine the pelvis as a bucket, the strength of the posterior bucket is strong (erector muscle tension), the strength of the front bucket is weak (the rectus abdominis muscle is weak), the bucket will tilt forward; if there are two downward pulling forces on the bucket, the force of the front and lower pull is strong (iliopsian muscle tension), the back and lower pulling force is weak (gluteus muscles are weak), the forward tilt of the bucket will be more serious, and the pelvis is tense up and down, Weak functional imbalances in the muscles before and after are called inferior cross syndrome. Inferior crisscross syndrome is often caused by prolonged sedentary periods, poor sleeping posture, and prolonged wearing of high heels.
Now that the cause is clear, the treatment becomes quite simple, and like the treatment of upper cross syndrome, the principle of solving the lower cross syndrome is to relax the tense muscles and strengthen the weaker muscles. So as to achieve muscle strength balance, this is a relatively long process, and the effect is not visible in a day or two, so it is necessary to persevere in order to gain something.
Next, Dr. Yu will show you the self-rehabilitation method of upper crisscross syndrome.
1. Rectus abdominis exercises
There are many ways to exercise the rectus abdominis, and here is the simplest plate support: the elbows are propped up to the floor and shoulder width, the toes are on the ground, and the body is in a straight line. Precautions: Try to keep your body in a straight line, hips, too high or too low.
Stick to 2 minutes in a group, each practice 3 sets.
2. Gluteus major muscle exercises
The exercise of gluteus major muscles can refer to the following movements, 15-20 times for a group, each exercise 3-5 groups.
(This GIF material comes from the network - Baidu pictures)
In daily life and physical exercise, there are many similar to the upper cross syndrome, lower cross syndrome such as due to long-term incorrect posture and poor living habits caused by muscle soft tissue dysfunction, these functional disorders usually can not be detected by X-ray or even magnetic resonance, but can greatly affect people's quality of life, I hope that through this series of science so that everyone can initially recognize this type of disease.
Author: Putuo Hospital Affiliated to Shanghai University of Traditional Chinese Medicine
Orthopedics Yu Luchao Attending Physician