The Keys to Dealing with Upper Cross Syndrome

25 Jan The Keys to Dealing with Upper Cross Syndrome

By Matt Fontaine, D.C. Most people recognize that they have poor posture, or at least that they could use some improvement to their posture.  But just how much of an impact does posture have on us?  The answer is that over time, poor posture can result in tight muscles, undue joint stress, pain, and poor athletic performance.  Dr. Vladimir Janda described two postural syndromes known as the lower crossed syndrome and the upper crossed syndrome.  In this article we will be dealing with the upper crossed syndrome, what it is, and corrective strategies to deal with it.  Upper cross syndrome is as common as dirt, affecting nearly everyone on some level.  For swimmers, it can be especially problematic, leading to shoulder impingement, neck pain, thoracic outlet syndrome and a host of other conditions due to repetitive stress. Upper Cross Syndrome describes a compromise in the musculoskeletal system  which tightens or facilitates the anterior compartment of the “upper” torso while at the same time weakening the posterior.

The real problem with upper cross syndrome is that because of all the time we spend bent over a computer, workspace, driving, brushing our teeth etc., our body typically looses mobility in the upper back(thoracic spine).  Our head gets drawn forward, the pectorals become tight and overactive, and we become more “hunched over”.  As the head comes to sit in a forward direction, the muscles in the back of the neck and head have to work overtime to attempt to bring the head back over the shoulders.  This resultant increased muscle tightness results in compression of the cervical spine, particularly the lower cervical spine.  This can lead to joint dysfunction, pain, headaches, and early degeneration.  The other major component is decreased thoracic mobility.  As we lose mobility to our mid and upper back, our neck has more stress placed upon it.  Corrective exercise strategies aimed at restoring thoracic mobility is essential.  Along with improved mobility, we also need to address the weakness of the mid back muscles, particularly the mid and lower trapezius, serratus anterior, and even the deep neck flexors in front of the spine.  Many people, including athletes may even require soft tissue work, like Active ReleaseTechniques® to release soft tissue adhesions, and manipulation to restore normal joint motion.  These treatments are usually accompanied by corrective exercise rehabilitation and functional training.  Below are some of the key corrective exercises in treatment of Upper Cross Syndrome.  Improving Thoracic Mobility

Improve Scapular Stability

Wall Slide

X Pulldown

For more details, visit:  www.tricoretherapy.com   and under the handouts section you can view the neck and shoulder handout.  View more exercise videos here:  http://www.youtube.com/user/TriCorePerformance