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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

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