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Posture out of balance?

Upper Crossed Syndrome (UCS) occurs when the muscles of your shoulders, neck, and chest are out of balance — some too weak and some too tight. Poor posture is likely the cause.

Here are some of the warning signs:
• Forward head posture
• Rounded shoulders
• Headaches
• Difficulty breathing fully
• Winged scapula
• Nerve pain down your arm
• Weak core

Strategies are used to reverse neck pain and poor posture. We begin with a corrective exercise assessment for muscular and postural and imbalances.

Crossed Syndrome Posture Before Exercise

Upper crossed syndrome

After crossed syndrome strategies are employed

Warm-up first then perform exercises of three to five sets of 10 repetitions or less sets and more repetitions; two to three times a week.

Some of the approaches to alleviate tight areas:

  • Use a small ball to massage your pectoral muscles.
  • Stretch your neck and shoulders and learn to strengthen and stabilize your mid- and upper-back muscles to alleviate postural instability and balance.
  • Check your posture in a mirror. If you stand sideways, it is easier to see any deviation. Practice standing straighter.
  • When using a phone to view a video or talk, use the speaker option and bring the phone up to eye level instead of looking down.
  • When in bed, support your neck and lower back with rolled towels or pillows.

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