UPPER CROSSED SYNDROME (UCS)

Upper Crossed Syndrome has become an epidemic in the workplace, and is a common cause of neck and upper back pain, along with poor posture.

What to Look For

  • Upper crossed syndrome is visibly noticeable through posture. People with UCS have a forward head posture with a very round or curved upper back.
  • People with UCS may also note that maintaining good posture is very difficult, especially for longer periods of time.
  • UCS is created by an imbalance of four major muscle groups.

What Symptoms Can It Produce

  • Leads to Neck pain, back pain
  • Headaches
  • Abnormal Spinal Curvatures
  • “Nursing Home Posture”
  • Shoulder Tightness
  • Loss of Range of Motion
  • If severe, it can cause difficulty with breathing
  • The body may lean to one side

What to Do

  • First you have to strengthen the weak musculature.
  • Second you have to stretch/release the tight musculature.
  • Third, incorporate full body posture exercise to promote proper neck positioning.

EXERCISES

  • Neck Retraction w and without band
  • Lying on back chin tucks with head lift
  • Bosu ball reverse rows
  • External shoulder rotation

STRETCHES / RELEASE

  • Trigger point work on upper traps and rhomboids
  • Floor angle angels / Wall angles

If there is still difficulty with maintaining normal posture past this point, you may have abnormal spine curves, and need further evaluation at a Chiropractic clinic.  

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