Can Exercise Correct Upper Cross Syndrome?
Key takeaways:
Upper cross syndrome can cause neck or jaw pain, headaches, and restricted arm movement.
Prolonged poor posture –– such as sitting or standing with your head forward and shoulders rounded or hunched –– can result in muscle imbalances that cause upper cross syndrome.
Stretching and strengthening exercises can help treat upper cross syndrome. You can also try prevention strategies, like staying active throughout the day, to avoid it altogether.
Poor posture –– like hunching over a desk or being slumped down on the couch –– affects the best of us. It's not surprising when you consider how much time we spend seated. According to some estimates, the average adult in the U.S. spends about 6 hours a day sitting.
But inactivity is not good for your health. And eventually, poor posture can cause neck or back pain. It can also cause muscle imbalances that lead to a condition called upper cross syndrome.
Upper cross syndrome is characterized by a more permanent hunched posture. And people often experience pain and tension in the neck, chest, and shoulders because of it. The good news is that lifestyle changes can help. With exercise, you can retrain your posture and alleviate pain caused by upper cross syndrome.
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What is upper cross syndrome?
Upper cross syndrome occurs when neck, chest, and shoulder muscles are underactive and weak or overactive and tight. These muscle imbalances, which happen at the same time, include:
Weakness in the flexors at the front of the neck, back of the shoulder blades (lower trapezius), and upper back (serratus anterior)
Tension in the chest (pectorals), back of the neck, and shoulders (upper trapezius and levator scapulae)
If you draw an "X" (or cross) across the upper body of someone with upper cross syndrome, one line will illustrate the tight muscles and the other will illustrate the weak muscles. That's how the condition got its name.
When some of your muscles are long and weak and some are short and tight, the imbalance makes it hard for them to work efficiently. And it becomes difficult to move your neck, shoulders, and spine as intended.
What are the symptoms of upper cross syndrome?
People with upper cross syndrome often display forward head posture, rounded shoulders, and scapular winging. Scapular winging occurs when one or both shoulder blades stick out.
If you have upper cross syndrome, you might also experience one or more of the following symptoms:
Neck, back, or shoulder pain
Jaw pain or temporomandibular joint (TMJ) symptoms
Stiff or restricted neck or arm movement
Back stiffness
Fatigue
Difficulty sitting up straight
Numbness or tingling in the arms and hands
It is important to treat upper cross syndrome, as this muscle imbalance can eventually cause joint damage and chronic spinal problems.
What causes upper cross syndrome?
Certain genetic conditions may increase the risk of developing upper cross syndrome. But in most cases, chronic or long-term poor posture is the cause. The condition is often associated with working at a desk or regularly looking down at your phone, for example. But there are various activities during which you might sit or stand with your head forward and shoulders hunched.
One study found that 28% of laundry workers in a small town in India had upper cross syndrome. The researchers concluded that poor posture during repetitive activities, such as looking down to fold clothes, was likely to blame.
How do you treat upper cross syndrome?
Exercise is critical for treating upper cross syndrome. Certain movements have been shown to help retrain postural muscles and correct imbalances. These include targeted stretches for tight muscles and strength-building exercises for weak muscles.
In a small-scale study, researchers tested a corrective exercise program involving these types of movements in men with upper cross syndrome. After 8 weeks, the program helped fix muscle imbalances, correct postural alignment, and improve movement patterns. The men maintained these benefits for 1 month after the 8-week program.
If you have upper cross syndrome, you may need to work with a physical therapist. They can evaluate your posture and create a customized exercise plan to address your needs. They can also perform hands-on treatments.
Other treatment options for upper cross syndrome include:
Core-strengthening exercises: A small study found that doing core-strengthening exercises with postural exercises helped treat and prevent upper cross syndrome.
Posture correctors: The short-term use of wearable posture correctors can help retrain your muscles so that you get used to maintaining correct alignment.
Kinesiology tape: Kinesiology tape may promote proper posture and reduce pain for people with upper cross syndrome. Talk to a physical therapist about this treatment option.
Pain relievers: Taking over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs), such as Motrin, Advil, or Aleve, may decrease pain related to upper cross syndrome. But remember to use these medications on a short-term basis. You can also try using a topical pain reliever, such as lidocaine.
Hot and cold therapy: Use hot or cold packs to help ease pain, increase circulation, and promote healing.
What are the best exercises for upper cross syndrome?
It’s a good idea to talk to your healthcare provider about at-home exercises for upper cross syndrome. But here are a few stretches and strengthening moves to help you get started.
Chin tuck
Chin tucks stretch tense muscles in the back of your neck. And they can help strengthen your neck flexors.
Step 1: Sit up tall with your shoulders back.
Step 2: Pull your chin backward in a straight line. Look straight ahead to keep your head and neck correctly aligned.
Step 3: Hold for a few seconds before relaxing back into the starting position.
Step 4: Repeat 2 sets of 15.
Supine chest stretch
This supine chest stretch lengthens tight chest muscles. It can also increase flexibility in your upper and mid back (thoracic spine).
Step 1: Place a long foam roller (or large, rolled-up towel) on the floor.
Step 2: Lie on your back with the foam roller under your spine. Your head, back, and buttocks should be resting on the foam roller.
Step 3: Bend your knees and rest your feet flat on the floor. Rest your hands on your stomach.
Step 4: Slowly extend your arms and let them fall straight out to your sides.
Step 5: Hold for 15-30 seconds.
Step 6: Repeat 15 times.
Resistance-band row
The resistance-band row is designed to build strength in the lower trapezius, a muscle that sits on either side of your back. Stronger traps can help pull your shoulders back into proper alignment. To do this move, you'll need a resistance band with handles.
Step 1: Sit up tall on the floor with your legs straight out in front of you.
Step 2: Place a resistance band around the bottom of your feet. Keep the band around your arches to make sure that it doesn't slide up during the exercise.
Step 3: Hold each end of the band with your arms straight out in front of you and your elbows close to your sides. Keep your back straight and your shoulders down.
Step 4: Pull the ends of the band toward your chest, until your elbows are behind you. Make sure your elbows stay close to your sides.
Step 5: Squeeze your shoulder blades together. Then, slowly release the position.
Step 6: Repeat 2 sets of 20.
Tips to prevent upper cross syndrome
Keep the following tips in mind to help avoid upper cross syndrome:
Be mindful of your posture. Practice makes perfect. Get in the habit of maintaining good posture by keeping your shoulders back and your head in a neutral position throughout the day.
Try to keep your phone or tablet at eye level. To avoid the dreaded "text neck" and upper cross syndrome, look at your phone or tablet at eye level, instead of staring down at your device for long periods.
Evaluate your workstation. A workstation evaluation can help you make adjustments that will improve your posture during working hours.
Take frequent breaks. Too much sitting is bad for your health. Taking short breaks from work every 30 minutes may reduce the risk of back pain and even extend your lifespan. You can use that time to stand up, stretch, or go for a walk.
Exercise regularly. Try to fit regular cardio and resistance workouts into your routine. Aim for at least 30 minutes of exercise 5 days a week. Doing so can increase circulation, keep your heart and muscles healthy, and prevent imbalances.
The bottom line
Upper cross syndrome doesn't happen overnight. Typically, prolonged poor posture triggers this set of muscle imbalances. And as a result, people with the disorder are often left with a forward head posture and hunched shoulders. They might also have neck or shoulder pain and stiffness.
Postural exercises to correct muscle imbalances have been shown to effectively treat upper cross syndrome. But to help prevent it in the first place, be mindful of your posture and stay active throughout the day.
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References
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