The Internal Power Training Blog

Check out the latest info and research from Coach Chris' explorations in the Subject of Internal
Power.

Addressing lower crossed Syndrome

on November 17, 2015 in Alignment, Body Training, conditioning, Connection by Chris
An initial point of research for the Internal Arts coach is the relationship between the various
muscles of the center and how they relate and influence structural alignment.

Before any of the strength development can occur (pulling silk - winding etc), we need to
address these imbalances or misalignment. If they are are not addressed early then the body
will build strength over misalignment and compound any per-existing issues.

The lower crossed syndrome is something that we see to a lesser or greater degree in new
students. The lower cross is a term used to describe a specific pattern of muscular imbalance in
the lower body which results in pelvic tilting and curvature of the lower back. If left unchecked,
internal strength training where we are specifically working on the connective tissues and
muscles in this area can actually compound postural problems, as well as increase the
likelihood of injury under load.

The lower Cross is characterized by a combination of both weakness and tightness in the lower
torso. Specifically, tightness in the Thoraco lumbar extensors which is reflected in the hip
flexors and weakness in the abdominals reflected in the Gluteals. This specific pattern of
imbalance creates joint dysfunction at specific points along the lower spine and will cause the
pelvis to tilt forward.

Internal arts have specific training methodologies to address this issue. The corrections are
achieved through 'releasing' the tightness in the thoracolumbar and hip flexors. We are aiming
to bring the lower cross into a relaxed and balanced state to create stability from softness,
rather than adding 'pressure' into the system by focusing on strengthening the Glutes and Abs
as some interventions advocate.

Much of the early static standing training, which focuses on suspending from the head and
pointing the Coxyx at the earth, is focused on this release of these tensions. We see that the
conditions created when standing for a prescribed lengths of time will elicit the release we are
looking for.

However, there are also several focused walking methods and movement practices where the
focus is on releasing or relaxing the tensions of the lower back and hip flexors. These work just
as well when the correct level of attention is used.