Upper Cross Syndrome

Upper Cross Syndrome

What is Upper Cross Syndrome

You may not be familiar with the name upper cross syndrome but you can recognize it or may refer to it as “Bad Posture”. 
Over time improper posture results in certain muscles tightening and others becoming weak.
Upper Cross Syndrome is simply muscle imbalance caused by repetitive poor posture, resulting in forward head positioning and rounded shoulders. 

What Causes Upper Cross Syndrome

People that spend long hours sitting are most at risk.  Those that are office workers, watch long hours of TV or can’t stop looking at your phone are most at risk of creating further muscle imbalance. The imbalance causes rotation of the shoulders and pulls the spine forward increasing the strain on the upper back, shoulders and neck.

Common complaints associated with Upper Cross Syndrome: Neck and Upper Back Pain, Headaches, and TMJ Dysfunction.

What To Avoid

Avoid a Sedentary Lifestyle: The more we sit the more we increase muscle strain and imbalance that leads to Upper Cross Syndrome.

Many of us sit for our jobs, planning to get up and move or change positions every 30 minutes can help.  Make sure to get a proper ergonomic assessment and/or a stand up desk to reduce strain on your body.

Correction of this problem is accomplished by stretching the tight muscles, strengthening weak muscles, and modifying your workstation.

How We Can Help

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Chiropractic Manipulation

Chronic positioning of rounded shoulders and forward head posture leads to upper back and neck joint strain and restriction. Chiropractic manipulation is extremely effective at restoring natural motion to these joints of the upper back and neck. This can relieve tightness and discomfort of the joint allowing muscles to easily pull the shoulders and head back into alignment.
Joint manipulation improves flexibility, relieves pain and helps maintain healthy joints.
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Active Release Therapy

Upper Cross Syndrome results in a series of tight and overworked muscles involving the upper trapezius and pectoral muscles. Active Release Therapy will release the muscle tightness and soft-tissue adhesion. This release will improve circulation, relieve pain and restore flexibility to the surrounding tissue.

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Therapeutic Exercises

Upper Cross Syndrome results in weakness of the lower traps and deep neck flexors. Stretches are used to restore flexibility of the shoulders and upper back and posterior neck.  Exercises will be used to encourage natural positioning of the neck over the shoulders. A combination of regular stretches and exercises will reduce recurrence.

Exercises for Upper Cross Syndrome

Phase One

Phase Two