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According to research done by Vladimir Janda in 1979, Upper Crossed Syndrome is a muscle imbalance where certain muscles are too weak (underactive) and others are too tight (overactive). This imbalance can develop in individuals who maintain a slouched sitting position for prolonged periods of time.[1][4] The good news is there are specific exercises you can do improve this syndrome, and we included 7 exercises below. This syndrome is characterized by rounded shoulders, thoracic kyphosis, forward head posture. Upper crossed syndrome can
result in an unattractive posture appearance, neck and shoulder pain, range of motion restrictions and more.[2][4] Muscles involved in Upper Crossed SyndromeWeak muscles:
Tight Muscles:
Symptoms of Upper Crossed Syndrome
In this research study, exercise and stretching proved to be effective for correcting this syndrome. Let’s look at some exercises below. 7 Corrective Exercises for Upper Crossed SyndromeMassage Sternocleidomastoid (SCM)
** If you feel significant pain while doing this technique, lighten up the pressure that you’re using. Also, if you feel a pulse in the middle of your throat when doing this technique, move away from the midline of the neck. Thoracic Twists
** Have the movement be predominantly in your upper back and not in your hips. One Arm Chest Stretch
* Make sure you’re not just stretching you shoulder, but also the chest. Tweak the angle of your position to get the chest muscles. * If you feel any pain, stop this exercise and try another one. Levator Scapulae Stretch
Chin TucksThis exercise will activate and strengthen your deep cervical muscles (front of the neck muscles).
** You should feel like the back of your neck is lengthening or “pulling up”, and there will be packing in front of your neck. Supine Chin Tucks
Prone YsThis exercise is done for scapular stabilization and strengthening your back.
** Careful not to arch your low back as you lift your arms. ** Do not shrug your shoulders Related: Rhomboid Muscle Pain Corrective Exercise Specialist (NASM-CES), Certified Personal Trainer (NASM-CPT), Professional Dancer As a long time back sufferer Leon found unique methods to alleviate his pain using natural methods including self massage, exercise/stretching and postural habits. He founded Backintelligence.com to empower others to fix their postures and ease their back pain from home. What is upper crossed syndrome Nasm?This postural distortion pattern, known as upper crossed syndrome (UCS), can result in imbalances of muscle tone or timing, often leading to poor movement patterns, and in this tech heavy society, increased stress on the head, neck and shoulder joints. Poor posture at any level may lead to muscle imbalances.
What is the most common postural distortion?Common postural distortions include: “rounding” and elevation of the shoulders; tightening of the chest muscles as back muscles weaken; protrusion of the head; and the tightening of the hips, as the glutes (butt muscles) become weak.
How is upper crossed syndrome characterized?When pain of this nature is caused by overlapping overactive and under-active muscle groups in the neck, shoulders, and chest, it's a condition known as upper crossed syndrome that's characterized by weak, strained, or tight muscles.
How is lower crossed syndrome characterized?The lower crossed syndrome is characterized by specific patterns of muscle weakness and tightness that cross between the dorsal and the ventral sides of the body. In LCS there is overactivity and hence tightness of hip flexors and lumbar extensors.
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