Upper Crossed Syndrome is more of a muscular imbalance that comes with prolonged rounding of the neck and upper back. This results in chronically tight muscles and chronically stretched muscles.
TIGHT and IRRITATED muscles include:
- Suboccipital muscles
- Levator Scapulae
- Upper Trapezius
- Pectoralis maj/min
- STRETCHED and WEAK muscles include:
- Deep Neck Flexors
- Lower Trapezius
- Latissimus Dorsi
This is easily one of the most common conditions seen in our office.The good news, it is easy to identify the movement patterns. The bad news is it hard to correct because it takes disapline on the patients part.
- Dry needling, Graston, and ART are my first line of treatment.
- Postural correction after decreasing the tension in the tight muscles.
- Exercise prescription to strengthen and tighten up the weaker muscles.
Many individuals that suffer from this are forced into a work setting that promots the behavior. Studies support less than one minute of stretching every 15 minutes demonstrates faster recovery and postural change habits are formed.
It's incredibly important to change how you position yourself at your workspace, or when looking at a screen.
- The screen should be approximately 50 cms infront of your face
- Think of 90 degree angles-
- feet flat on the floor
- knees above ankles
- torso over hips
- arms at your side
- elbows bent 90 degrees
- head over your shoulders
- Tip- scoot your chair in so it is impossible to slouch.
The same adjustments have to be made in your car, as well as, other areas of rest.
Upper Crossed Syndrome often causes nagging head aches, severe neck pain, and discomfort in the upper and lower back. This is because the head becomes heavier and heavier the further it translates forward. The vector of the anterior head carriage can cause 3x the weight of head on the upper back.