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Reversing the damage of the modern lifestyle: Upper Crossed Syndrome
A THREAD
A THREAD
Upper Crossed Syndrome (UCS) is the disorder you didn't even know you had. a 2016 study found that almost 40% of students suffered from UCS while 50% of students suffered from neck or shoulder pain.
Upper crossed syndrome (UCS) Is caused by poor posture over an extended period of time. It results in rounded shoulders, forward head posture and a kyphotic curve in the thoracic spine.
Patients with UCS present with weak (inhibited) deep neck flexors, lower trap and serratus anterior muscles and tight (overused) pectorals, upper trap and levator scapula.
Failure to take action results in the development of Postural Kyphosis. Which is difficult to recover without invasive spinal surgery
Not the best look..
So what to do ?
So what to do ?
Lifestyle changes:
If you spend most of your time at a desk, have zero tolerance on poor posture. When performing exercises, ensure the neck is in-line with the torso. The only time your neck should be flexed is if you have a reason to be strengthening this movement (you don't).
If you spend most of your time at a desk, have zero tolerance on poor posture. When performing exercises, ensure the neck is in-line with the torso. The only time your neck should be flexed is if you have a reason to be strengthening this movement (you don't).
Avoid exercises such as crunches if you are not strong enough to maintain a neutral cervical spine during the movement. Flex the abdominal spine only.
Be careful during 'chest days'. Jacking up your chest will tighten your pectoral muscles and poorly influence shoulder posture. Stretch your chest using doorframes 3x daily if you are hammering your pectorals.
Exercise Prescription
1. Chin tucks
2. Deep neck flexor isolation
3. Lower trap isolation work (Banded Rows)
1. Chin tucks
2. Deep neck flexor isolation
3. Lower trap isolation work (Banded Rows)
CHIN TUCKS
1. Place your glutes, upper back and head against the wall.
2. Tuck your chin and attempt to flatten your neck against the wall behind you.
3. Do 10 reps
These may be regressed by stepping forward to increase the hip angle.
1. Place your glutes, upper back and head against the wall.
2. Tuck your chin and attempt to flatten your neck against the wall behind you.
3. Do 10 reps
These may be regressed by stepping forward to increase the hip angle.
DEEP NECK FLEXOR ISO
1. Lie supine on a hard surface (Bed is fine so long as you don't sink too far)
2. Adopt the chin tuck position shown below. Complete a max hold
3. Failure occurs when you are unable to maintain the posture below.
1. Lie supine on a hard surface (Bed is fine so long as you don't sink too far)
2. Adopt the chin tuck position shown below. Complete a max hold
3. Failure occurs when you are unable to maintain the posture below.
LOWER TRAP ISO
There are many ways to isolate the lower traps. supinated rowing exercises are great. Use a resistance band or a pin-loaded machine. Do quarter reps and focus on pulling the shoulder blades together. No need to extend the arms fully.
Aim for 20-40 reps.
There are many ways to isolate the lower traps. supinated rowing exercises are great. Use a resistance band or a pin-loaded machine. Do quarter reps and focus on pulling the shoulder blades together. No need to extend the arms fully.
Aim for 20-40 reps.
Focus on squeezing the lower trap muscles found in the center of your back. Pic is to help facilitate mind muscle connection.
Incorporate these 3 exercises into your daily routine and you will see improvements in your postural aesthetics.
Also watch any shoulder, neck and upper back pain you have fade away.
For personal recommendations/diagnosis , see a clinical exercise professional (or osteo/physio)
