Effective Exercises for Treating Upper Crossed Syndrome: A Comprehensive Guide
Upper Crossed Syndrome is characterised by tightness and weakness of the neck , shoulder and upper back
There is altered muscle activation and movement patterns of the head ,neck and back muscles
The muscles tightened/shortened are
Sub occipitals
Sternocleidomastoid
Levator Scapulae
Pec Major and Minor
Scalenes
Upper Traps
The Muscles weakened are
Deep neck Flexors
Serratus Anterior
Rhomboids
Middle Traps
Lower Traps
These imbalances can lead to
Headaches
Neck Pain
Chest Pain
Upper Back Pain
Tingling in the upper arms
Limited Motion in arm and shoulders
Shoulder joint dysfunction
Neck Dysfunction
Postural abnormalities that occur are:
Forward head posture
Cervical Lordosis
Thoracic Hyperkyphosis
Protracted and elevated shoulders (rounded shoulders)
Scapular winging ( increase in internal rotation and abduction)
The main risk factor for developing upper crossed syndrome is abnormal posture for PROLONGED DURATION
Patients with improper postures are prone to muscle injuries after handling or lifting heavy objects
Muscle pain may increase in relation to standing continuously or improperly sitting for long hours
When we treat Upper Cross Syndrome as Chiropractors we look at the posture and a gateway to what is going on with the spine, so we adjust the spine and work on the tightened muscles to release the joint and muscle dysfunction
Research looked into whether exercise and stretching was going to be beneficial
a 2016 study found that exercising 3 times a week for 4 weeks helped bring benefit to patients by increasing body temperature
a 2019 study looked into doing 3 session per week for 8 weeks ( 50 minute sessions) and it showed stretching is good for managing muscular imbalances in patients
Here's a special treat! One of our many videos about stretching from our STAND CORRECTED online pain management programs, we hope it helps. ENJOY!
If you want more information about how we can help . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today!
Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic maybe costly and time consuming. This way if you cant make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure.
Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions
migraine
cervicogenic headaches
cervical facet neck pain
tension headaches
cervical radiculopathy (pins and needles in the arm originating from the neck)
shoulder impingement relief
thoracic outlet syndrome
frozen shoulder
rotator cuff
chronic lumbar (Low Back) disc pain
acute Lumbar(low back) disc pain
Lumbar facet pain
sciatica and piriformis syndrome
meniscus (knee pain)
Plantar fasciitis (Foot Pain)
Shin Splints
Tennis Elbow/Golfers elbow
Carpal tunnel Syndrome
Upper Crossed Syndrome( Poor Posture)
Lower Crossed Syndrome ( Poor Posture)
Dizziness-Vertigo
Arthritis
Welcome To Chiropractic
TMJ (Jaw Pain)
Reference
Healthcare (Basel). 2023 Aug; 11(16): 2328. Published online 2023 Aug 17. doi: 10.3390/healthcare11162328 PMCID: PMC10454745 PMID: 37628525
Treatment of Upper Crossed Syndrome: A Narrative Systematic Review
Min Cheol Chang,1 Yoo Jin Choo,1 Keeyong Hong,2 Mathieu Boudier-Revéret,3 and Seoyon Yang4,* Arnold Wong, Academic Editor
upper cross relief chiropractic treatment online! Stand Corrected
https://www.healthwisechiropractic.com.au/challenge-page/uppercrosssyndromeonlineprogramhealthwisechiropracticsunburymeltonstrathtulloh
Or check out our relevant blogs
lower cross relief chiropractic treatment online! Stand Corrected
https://www.healthwisechiropractic.com.au/challenge-page/LowerCrossedsyndromebadpotureonlineprogramhealthwisechiropractic Or check out our relevant blogs