What is upper crossed syndrome?
Upper crossed syndrome is a common abnormal posture associated with muscle imbalances in the upper body. This muscle imbalance consists of some weak/lengthened muscles (ie. the deep cervical flexor muscles and the lower trapezius) and some tight/over-developed muscles (ie. the pectorals or chest muscles and some of the muscles in the back of the neck including the upper trapezius and levator scapulae and cervical).
What causes upper crossed syndrome?
There are several causes of upper crossed syndrome, but one of the most common is from poor posture while sitting at a computer or looking down at your phone. Over time, this can cause the muscle imbalance that leads to the rounding of the shoulders and forward head posture, where the head is shifted forward.
What is the ideal posture of the head and neck area?
When looking at the ideal posture in the sagittal plane (from the side) of someone standing up, one should be able to draw an imaginary line going down the external auditory meatus (AKA the ear canal) through the midline of the shoulder.¹
How do you fix upper crossed syndrome?
In order to fix upper crossed syndrome, you have to address the muscle imbalance. To do this, you will need to strengthen the deep cervical muscles and lower trapezius and other periscapular musculature. You’ll also need to stretch the pectorals, upper trapezius, and levator scapulae. Listed below are a few exercises that can help correct this poor posture. Come in to First Choice Physical Therapy for proper instruction with each of these exercises!
- Chin tucks
- Doorway stretch
- Prone IYT’s
- Upper trapezius stretch
- Levator scapulae stretch
Call today, and let’s get your problem solved! 850-248-1600 – Dr. Ryan Bohn, DPT
- Harrison, A. L., Barry-Greb, T., & Wojtowicz, G. (1996). Clinical Measurement of Head and Shoulder Posture Variables. Journal of Orthopaedic & Sports Physical Therapy, 23(6), 353–361. doi: 10.2519/jospt.1918.104.22.1683
- Upper Crossed Syndrome. (n.d.). [Photograph]. Retrieved from https://images.app.goo.gl/Df3D6G9psvGqHMeP6