Wednesday, October 5, 2016

What is Upper Crossed Syndrome?

Upper-crossed syndrome (UCS) is when the levator scapulae, upper trapezius, and the pectoral muscles become very tight, and the muscles at the front (flexors) of the neck, lower trapezius, and middle trapezius become over lengthened. Those that have behind the desk jobs, work out with improper form, and have muscle imbalances are more susceptible to UCS. Below are some signs to look for and ways to correct this issue.

  • Forward head
  • “Hunch back” (upper back)
  • Rounded shoulders
  • Headaches
  • Neck pain
  • Upper back pain
  • Shoulder pain

Ways to fix UCS:
  • Work out with balanced exercises 
    •  For example:
      • If you are going to work out chest, make sure to include just as much for the back
      • If you want more definition in the hamstrings, make sure to work the quadriceps as well
  • Stretch the over tightened muscles
    • Upper trapezius
    • Levator scapulae
    • Pectoral muscles 
  • Strengthen weakened muscles
    • Flexors of the neck (front of the neck)
    • Middle and lower trapezius
    • Rhomboids
  • Concentrate on posture throughout the day

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