What is it?
Upper Crossed Syndrome is a musculoskeletal condition affecting the Thorasic (upper) back, shoulders, chest, neck and head.
This problem is usually caused by too much sitting, computer work & looking down at mobile devices for long periods.
What are the effects?
Muscles in the back of the neck/shoulders & chest get tight & restricted. Muscles in the front of the neck & thorasic back (between shoulder blades) get weak & tight. This causes the shoulders & thorasic back to roll forward & the head to extand forward, resulting in poor posture.
What can you do?
Start by releasing the tight & restricted muscles, which are the Upper Trapezius (video below), Levator Scapulae, Middle and Lower Trapezius and the Rhomboids. This can be done by getting a Remedial Massage, stretching or self-massage.
Next thing is to strengthen the weak muscles between the shoulder blades, the Rhomboids.
Upper trapezius stretch
Videos coming soon on Levator Scapulae, Middle & Lower Trapezius and Rhomboids self-massage
Video on strengthing the Rhomboids