Upper cross syndrome

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1. Upper Cross Syndrome What is Upper Crossed Syndrome ? “In UCS, tightness of the upper trapezius and levator scapula on the dorsal side crosses with tightness of the pectoralis major and minor. Weakness of the deep cervical flexors ventrally crosses with weakness of the middle and lower trapezius .

2. What causes it? Different movements can cause upper crossed syndrome, but most cases develop through poor posture, specifically sitting or standing with the head forward for prolonged periods. Activities that promote this postural position include: computer and laptop use driving watching TV cellphone browsing, texting, app, or game use reading biking

3. The more time spent looking at your phone the heavier your head gets! This destroys posture and can cause damage to the spine.

4. So how do we fix it ? The best way to treat upper crossed syndrome is through exercise and postural changes . Though some people may feel a lot of discomfort when stretching, it is important that they attempt some form of gentle exercise as restricting activity can cause stiffness and soreness. People must ensure they warm up their tissues before exercising, either with gradual, gentle motions or by having a warm bath or shower. Begin all exercises gently and build up slowly.

5. Exercises Standing Theraband Row – exercise is performed to strengthen the posterior rhomboid and trapezius (back) muscles. Ensure that the shoulder blades are retracted back and down to set the correct starting position prior to performing the exercise.

6. Foam Roller Subscapular Activation  – performed correctly, this exercise engages the subscapularis and serratus anterior muscles. These muscles play a crucial role in scapular and shoulder positioning and stability.

7. Prone Scapular Stabilisation  – referred to as shoulder blade squeezes, it is an isometric exercise responsible for resetting the shoulder blades. Laying face down with chin tucked, simply roll the shoulders back squeezing shoulder blades and hold for a set duration.

8. Foam Roller Thoracic Extension – exercise is implemented to improve mobility in the thoracic spine and reduce the kyphotic posture associated with UCS. Weight of head is supported by hands while arching over the roller.

9. Deep Neck Flexor (Chin Tucks)  – cervical spine exercise counteracts forward head position. Stand upright with back to wall. Slightly tuck chin to chest and draw head back to wall. The muscles in the front of the neck should be active while holding this position for a set duration.

10. Prevention The best way to prevent and treat upper crossed syndrome is to avoid activities that require stretching the head forward for extended periods of time. Other tips for preventing upper crossed syndrome include: limiting time spent watching TV, reading, using laptops and computers, or driving taking breaks every 15-20 minutes while sitting or engaging in problem activities getting enough cardiovascular exercise, ideally 30 minutes daily from low-impact activities, such as walking or swimming being aware of motions, movements, or activities that worsen symptoms and avoiding them for as long as discomfort continues doing stretches that target sore muscles of the back neck, shoulders, and chest doing strengthening exercises to target weakened muscles in the upper front neck and lower shoulders making sure the steering wheel, book, TV, or computer screen is sitting at eye level using a lumbar roll in chairs using a headset for long telephone calls or transcribing using a single pillow that retains its shape