Combining Pilates and Chiropractic to help treat poor posture (Upper Cross Syndrome)
- Julian Simpson
- May 26, 2025
- 2 min read
Combining Pilates and Chiropractic to help treat poor posture (Upper Cross Syndrome)
Upper crossed syndrome (UCS) is characterised by specific altered muscle activation, movement patterns, and postural deviations
Its characteristics include tension in the upper trapezius (UT) and pectoralis major muscles (PM1), as well as weakness in the lower trapezius (LT), all located in the neck, shoulders, and upper back
How Common is upper cross syndrome
the prevalence of UCS was 24.32% among drivers, 27.03% among homemakers, 37.1% among medical students, and as high as 32.43% among office workers
Why do so many office workers get upper cross syndrome ?
the prevalence of UCS was 24.32% among drivers, 27.03% among homemakers, 37.1% among medical students, and as high as 32.43% among office workers
What are the signs and symptoms of upper cross syndrome
forward shift in gravity - reduced balance
Susceptible to falls
Headaches
Shoulder and neck pain
Muscle injuries
Decreased lung capacity
Limited joint mobility
What is Pilates
Pilates training is a comprehensive form of physical exercise characterized by its combination of unique movements, precise breath control, and core strengthening. Chusan Yin found that Pilates effectively reduced pain, improving shoulder pronation and cervical disability index compared to conventional exercise therapy
It usually takes 12 weeks of continued Pilates sessions to produce results
What are the Pilates exercises that help with upper cross syndrome?
shoulder flexi on and extension
Squats
Standing heel lift
Pelvis clock
Neck pulling exercise
Single legged pullback
Deep neck flexor stabilisation
Double legged upper kick
Freestyle stroke
1–4 weeks :10 rep 5–8 weeks :15 rep 9–12 weeks :20 rep |
What happens when you combine physical therapy from a Chiropractor and do a Pilates program
IF you still did the 12 weeks Pilates and combined with chiropractic therapy to work on the muscle and spinal hygiene , you will have less muscle tension ,better spinal flexibility , improved posture , improved muscle flexibility , less pain
For more information about how we can help YOU with your muscle pain and improve your underlying dysfunction so the problem doesn’t come back . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
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Jiang L, Thadanatthaphak Y, Tudpor K. Effects of Pilates Training Combined with Fascial Massage on Upper Cross Syndrome in Office Workers. Healthcare (Basel). 2025 Feb 14;13(4):410. doi: 10.3390/healthcare13040410. PMID: 39997285; PMCID: PMC11855343.
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