Fix Upper Crossed Syndrome: Simple Stretches & Adjustments for Better Posture

VIDEO TRANSCRIPT

Welcome back guys. Today we’re going to talk about upper cross syndrome. It’s a common postural imbalance caused by the modern lifestyle. And we’re also going to talk about how it can affect your body. I’ll also be guiding you through some effective stretches and exercises to help alleviate the tension and restore balance. So let’s get started. Upper cross syndrome is a condition where there is an imbalance in the muscles of your upper body. It occurs when certain muscles become overactive or tight while others become weak and inhibited. So the muscles that tend to be tight are the upper traps, levator scap, pectorals and the suboccipitals. So these muscles shorten and pull the body forward. The muscles that become weak and stretched out and inhibited are the deep neck flexors, the lower traps, and the rhomboids. This creates an imbalance and it creates a rounded upper back, forward head posture can cause neck pain, shoulder pain, decreased range of motion. Just poor mobility overall. So why does upper cross syndrome happen? A major culprit is, like I said, prolonged sitting, especially in poor posture. Many of us spend hours hunched over computers at our desks on our smartphones, which can really lead to these muscle imbalances. Other causes can include repetitive movements, improper ergonomics, or even stress. So the key is recognizing when we allow these postural patterns to become persistent, they become ingrained in our body and our body starts adapting, making things worse over time.

People with upper cross syndrome may experience many different symptoms, including forward head posture, rounded shoulders, tightness, and discomfort in the neck, shoulders, and upper back. And they can experience different types of headaches, especially tension headaches due to the tight occipital muscles, and they experience decreased range of motion in the neck and shoulders. Weakness in the back and core. So if you’re noticing any of these signs and symptoms, don’t worry. There are lots of steps you can take to fix it, and stretching is one of the most effective ways. So let’s talk about some different stretches we can do. I’m going to walk you through some stretches that can help you correct upper cross syndrome and restore balance to your upper body.

So the first stretch I’m going to show you is one for your pectorals. So you’re going to want to find a doorway. You’re going to place your arm about 90/90. And you’re literally just going to step forward. And you’re really going to feel this stretch right in here. And repeat this 2 to 3 times on each side. So 90/90 step forward. Really feel that stretch. So now we’re going to stretch the upper traps and levator scap which are often really tight and upper cross syndrome.

So to do this you’ll tilt your head to the side and gently pull your neck down, rocking it back and forth for 20 to 30s and repeating on both sides. This will help release tension in your neck and also the shoulders. So the next one I’ll show you is for the thoracic spine. So you’ll sit nice and tall, interlace your fingers behind your head and gently arch your back, opening up your chest. Hold this for about 20s and repeat 3 to 4 times. It will help reverse the rounded upper back. Remember that stretching alone is not enough. Um. Strengthening weak muscles is also equally important. So strengthening the lower traps, the rhomboids, the deep neck, neck flexors will support the correction of upper cross syndrome. Some easy exercises I like to do include the prone y raises, rose chin tucks. These will help reinforce, um and improve your posture, keeping your muscles in balance. By incorporating these stretches and exercises into your everyday life, you can help reverse the effects of upper cross syndrome, improve your overall posture, relieve discomfort, improve range of motion, and take it one step at a time. And remember, consistency is key. Thanks for watching and stay healthy.