Here’s theCastleMethod Active Range of Motion Movement Therapy Routine for working on upper and lower crossed syndrome issues.
Thanks to Dr. Vladimir Janda, the famous Neurologist and Manual Therapist whose work resulted in his being named “The Father of Rehabilitation,” we know that (in everyone) certain muscles respond to stress (gravity) by becoming short and tight (facilitated), and others respond by becoming weak and overstretched (inhibited). When this occurs, it is known as muscle impairment. Muscle impairment almost always leads to movement impairment, compensation, decompensation, and finally pain. AROM is both a preventive and rehabilitative activity. I believe that Active Range of Motion (AROM) is the bridge between the hands-on bodywork of manual therapy and the neuromuscular re-education of functional movement.
The upper crossed muscles that respond by getting shorter and tighter are: Pectorals, Upper Trapezius, Levator Scapula, Sternocleidomastoid, Suboccipitals, Subscapularis, Latissimus Dorsi, Arm Flexors.
The lower crossed muscles that respond by getting shorter and tighter are: Iliopsoas, Rectus Femoris, Hamstrings, Erector Spinae, Tensor Fascia Lata, Thigh Adductors, Piriformis, Quadratus Lumborum, Gastroc/Soleus.