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
• 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.
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.