What is upper cross syndrome?
Upper cross syndrome is a posture pattern where the chest and upper trapezius muscles get tight while the deep neck flexors and upper back muscles get weak. The result is forward head posture, rounded shoulders and strain on the neck and upper back. It's common in people who spend long hours at a desk, on a laptop or looking down at a phone.
Before you start: do these exercises as Dr. Taylor showed you. Move slowly and stay in a comfortable range. If pain gets sharper, spreads down an arm or leg, or you feel numbness or tingling, stop and call or text us at (817) 408-5353.
Your plan
Postural correction
- Sit upright with shoulders relaxed and feet flat on the floor.
- Keep knees and elbows at roughly right angles.
- Practice chin tucks to line up your head and neck.
Strengthening
- Build the deep neck flexors and upper back muscles.
- Chin tucks, plus work for the trapezius, rhomboids and lower traps.
- Y-T-W exercises.
Stretching & mobility
- Stretch the tight chest (pectoral) and upper trapezius muscles.
- Dynamic thoracic extension, the "field goal" movement.
Ergonomics & lifestyle
- Stand and stretch every 30 minutes when sitting.
- Put the center of your monitor at eye level, with your keyboard to match.
- Cut back on hunching over laptops and tablets.
- Check your blind spot every hour.