Do you have Upper Crossed Syndrome?

If you or someone you know looks like this, you or they may have Upper Crossed Syndrome, also known as “student or corporate syndrome”. Upper Crossed Syndrome develops from bad posture, poor ergonomics and repetitive forward motion tendencies like sitting in front of a computer for long periods of time. It can also occur in individuals who lift weights and focus on the chest muscles neglecting the back muscles.

The most common trait for someone with Upper Crossed Syndrome is tightness between the shoulder and the neck. The shoulder muscles, pectorals become tight and their rhomboids and serratus anterior muscles become weak. Their shoulder blades may also start to stick out and not lay flat. Even when the individual is no longer hunching over a desk, their head falls forward. Since the average head weighs about 10lbs, this further stretches weak muscles and tightens the shortened muscles.

There was a reason why as children we were told to put our shoulders back and stand up straight!

Although the condition develops over years, it can be reversed. The work that I do in the office with ART and Graston techniques helps to stretch the tight muscles and repair the muscle tissue that has been stressed.

The Perfect Posture Plan from Men's Health magazine is a great start for those with Upper Cross Syndrome. Perform the shoulder exercise routine below 3 days a week for 4 weeks. Do two sets of 12 repetitions of each shoulder exercise. Continue to incorporate these moves into your workouts even after you've completed the program. Remember to use light weight so that you have correct form. And don't forget: changing your posture is essential as well!

The next time you sit at your desk, look at your positioning. A great website to help you adjust your work station is the US Department of Labor's Guide. This will help you while at work or school. But standing posture is also as important. Try to think of the Superman pose:

Stick out your chest. Draw your shoulders back and down and stand tall. Although it might seem difficult at first, you will feel like a superhero in time!

For more information or to schedule an appointment, call Dr. Laurie at 512.258.4428.