Upper crossing syndrome is a postural misalignment caused by an imbalance between the upper body's anterior (front) and posterior (back) muscles.
A forward head carriage, rounded shoulders, and an upper back hunch are all symptoms of the syndrome.
When we put this into a diagram, it's easy to see why this presentation is dubbed “upper crossed,” The muscles involved are in a cross pattern opposing one another.
We're talking about stiffness in the muscles of the suboccipital, upper trapezius, and levator scapulae (neck region)
The pectoralis minor muscle (pecs) is small in the chest.
Overusing these muscles inhibits the opposing muscles, which are responsible for sustaining the body in an upright position.
They grow lengthy and frail.
Rhomboids and lower trapezius muscles are among them (between the shoulder blades)
Neck flexors in the deep cervical region (front of the neck).
Who is affected by UCS?
Desk employees are more likely to develop UCS since they spend their days in a “crossed” posture at the computer.
For the same reason, couriers and truck drivers are popular cases.
Cyclists are also disadvantaged since they ride in an aggressive crouched stance.
Issues that are related:
Points of Activation:
Or “knots” in the shoulders and chest due to chronic muscle stress.
Headaches caused by tension:
Tension headaches can be caused by pain from these trigger points in the shoulders and neck.
Lung capacity is reduced:
The diaphragm and lungs cannot expand to their maximum potential when the shoulders and back are rounded, making it difficult to take a deep breath and get enough oxygen to muscles during activity.
Impingement and compression of nerves and arteries:
Nerves and blood vessels in the area are compressed by rounding the shoulders and tension in the neck, causing numbness and tingling in the arms, wrists, and fingers and restricting blood flow.
What to do about it:
The goal of treatment is to improve posture and regain range of motion by treating tight muscles with soft tissue therapy and strengthening inactive muscles.
Tucks in the chin:
These counter a forward head position.
With your back to the wall, stand erect.
Draw your head against the wall and tuck your chin to your chest.
While keeping this position for a given period, the muscles at the front of the neck should be engaged.
Scapular Position:
To stimulate the rhomboids and lower trapezius, relax the shoulders and squeeze the shoulder blades in a “back and down” action, like a diamond pattern.
Thoracic Foam Roller Extension:
This promotes thoracic spine extension and rotation, which helps to alleviate the hunched posture.
While arching over the roller, the head's weight is supported by the hands.
Stretching the Pecs:
The pectoralis (chest) muscles are worked on to improve the range of motion.
Place your elbow on a wall and spin your body away from the anchor point until you feel a stretch across your chest.
Rep on the opposite side.
Stretching the Trapezius Muscle:
Gently drop the left ear to the left shoulder until the right upper trapezius stretches.
To extend the stretch, even more, use your left hand.
Stretch, Levator
Rotate the head 45 degrees straight ahead, then tuck the chin to the chest.
Place your free hand on the back of your head and gradually pull down, lengthening the stretch even more.
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