Due to prolonged sitting, poor sitting posture, and/or constantly looking down, UPPER CROSS SYNDROME is characterized by excessive kyphotic posture with rounded shoulders and forward head posture.
-shortened: upper trap, levator, pec group, scalenes
-lengthened and possibly weak: deep cervical flexors, scap retractors (rhomboids, lower traps)
Leads to: cervicogenic pain, neck pain, poor scapulothoracic positioning decreasing shoulder mobility and making you prone to injury and impingement
Here’s a quick class/office routine you can do every hour to help correct and prevent this syndrome ·
Trap stretch: ear to shoulder: should feel on the side of your neck; hold for 30seconds each side 2x ·
Levator stretch: For this one just turn your head to 45 degree and bring your chin to your armpit and feel it more on the back of your neck; hold for 30seconds each side 2x ·
Chin tucks , the video is slightly exaggerated but for this you want to just imagine sliding your head back and making a double chin; 5-10second hold for 3-5x
Scalene stretch: hold down on your clavicle then extend head back and towards the opposite of where you are anchoring; hold for 10-15 seconds each side 2x
Scap retracts with external rotation; keep your shoulders close to you and squeeze your shoulder blades an bring your arms out to your side; 1x10 ·
Pec stretch: try not to raise your elbow higher than your shoulder and lead with your chest hold for 30seconds each side 2x
Now these are great stretches, but make sure to check out @vinnierehab for a video for some self manual techniques you can do on to release additional tension in your neck!
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