Upper Crossed Syndrome

Written By: Paul Kochoa, PT, DPT, OCS, CGFI

Your mother always said, “Sit up straight.” The truth is that she was right. Our technologically advanced society today has relegated us to sitting most of the day, working in poor postures. What results after prolonged static positioning is the lengthening of certain muscles and the shortening of other ones. A lengthened muscle loses its ability to generate tension at a given length, resulting in weakness, and a shortened muscle loses it’s elasticity and becomes tight. Your shoulders become rounded, your head starts jutting forward, and all the muscles that hold you up against gravity get weak. These are common signs of Upper Crossed Syndrome.

As indicated in the picture, the chest’s pectoral muscles get short as do the muscles in the upper back and neck. The muscles in the neck become weak, as do the postural muscles in the shoulder girdle. This creates the “forward head – rounded shoulders” posture that is prevalent with most people and leads to issues such as: neck pain, muscle spasms, headaches, and may even cause numbness and tingling in the arms or hands.

In my previous post, “The body-swing relationship”, I talked about the C-Posture. This posture is the result of this Upper Crossed Syndrome. It really puts your upper trunk and arms at a disadvantage in performing sports-related skills and even everyday activities.

How do you fix it?

One way is to reverse the positions. If your shoulders are forward and rounded, bring them back and down. If your head and neck are jutting forward, bring it back and straight. Think like a soldier standing at attention, up straight. Getting out of the poor posture position is step one. Break the habit. Stretch the tight/short structures and strengthen the weak ones. Once you’re aware of the problem, then you can start retraining your body to work more efficiently.

Exercises like lat pull downs or seated rows are great to strengthen those weak muscles in the upper and lower back. Pec stretches that stretch out the front part of the chest are great for preventing those tight pectoral muscles.

One great exercise as outlined by Chris Johnson is the Da Vinci Posture. Basically, you move your shoulder blades down and back and bring your body in the opposite position of the C-Posture.

Standing, feet shoulder width apart, knees slightly bent, contract the core. Then rotate the hands so the palms are facing forward. Slide your shoulder blades down, bringing your shoulders away from your ears, and then pull them in (think about trying to get your shoulder blades pulled into your back pockets). Finally gently bring your chin in, so your head is in line with your shoulders. See if you can hold this position for 30 seconds or even try and go for a minute.

Try it out as much as you can throughout the day, and you’ll be on your way to getting rid of that C-Posture.

For more information or a posture assessment, contact the physical therapists at Professional Physical Therapy and Training, located in the Madison and Summit, New Jersey YMCAs.  You do not need to be a YMCA member to visit us.  You can reach us at 973-270-7417 or email us at info@professionalptandtraining.com.

Up next: What’s a golf fitness screen?

If you would like more information, please call Professional Physical Therapy and Training at 973-270-7417.  Our offices our located within the YMCA locations in Madison and Summit, NJ.  You do not need to be a member of the YMCA to visit with us.