Upper crossed syndrome
What is it? And, what can you do about it?
Upper crossed syndrome is a muscular imbalance between structures in the neck and thoracic/chest areas of the body. Typically, the pectoral muscles at the front of the chest are tight and the muscles along the back of the neck are tight. The muscles along the front of the neck and the muscles along the upper back are weak. The thoracic spine and rib cage tend to be stiff, the shoulder blades wing out and the head is typically forward with the ears in front of the shoulders. The shoulders are rounded and forward with the shoulder blades tipping forward.
Typically, this occurs when someone is more sedentary or when your daily activities require you to sit for long periods of time. So, how do you combat this? I would recommend that you take frequent breaks to change your position or posture throughout the day. I would also recommend this exercise routine:
Diaphragmatic breathing with focus on the sides and back of the lower rib cage expanding. The belly rises on the inhale and lowers on the exhale. The chest rises and falls with each breath, but the neck and shoulders stay relaxed.
Doorway stretches for your chest. Stand in a doorway or facing a corner with your hands on the door frame. Lean forward feeling a stretch across the chest. You can try different positions with your hands. Try with your hands down toward your hips, with them straight out to the sides, with them overhead like you’re making a “Y,” and with the elbows bent like you’re making a “W.” Hold them for 15 seconds and complete 3-4 reps.
Lay on your back and reach up to the ceiling. Keeping the elbows straight, punch up toward the ceiling lifting the shoulders off the mat/bed/floor. Then, lower back while keeping the elbows straight. Aim for 3 sets of 8-12, adding weight as necessary.
Laying on your back, create length through the back of the neck and tuck your chin slightly. While keeping the length through the back of the neck, try to gently lift the head slightly off the mat/bed. If you feel shaky or if your head wobbles, rest. Work up to 2 sets of 30 sec holds. Keep your jaw relaxed, teeth are unclenched, your face is relaxed.
Lean over and place one hand on a bench. Practice a rowing motion with the other arm, or a “pulling weeds” motion. Bend the elbow and lift the arm up by your side with focus on the shoulder blade gliding on the rib cage toward the spine. Add weight as necessary and aim for 3 sets of 8-12 with each arm.
Lean over and place one hand on a bench. Keeping the other arm straight and leading with the thumb, reach overhead sweeping the hand from the hip to overhead. Add weight as necessary and aim for 3 sets of 8-12 with each arm.
If you notice that you tend to stay in a seated position for long parts of your day, I invite you to try these exercises and let me know how they feel for you!
Take good care,
Sharon