UPPER CROSS SYNDROME: Causes, Symptoms, and Treatment
WHAT IS UPPER CROSS SYNDROME?
Upper cross syndrome is a condition that affects many people and is characterized by rounded shoulders, a forward head posture, and tightness in the upper back and chest muscles. It is important to understand that this postural imbalance can lead to a host of issues such as pain in the neck, shoulders, and upper back, as well as headaches, and can even affect your breathing. This is why it is important to visit our physical therapy clinic to address this issue.
WHAT ARE COMMON CAUSES OF UPPER CROSS SYNDROME?
Upper cross syndrome can be caused by a variety of factors, including poor posture, sitting for prolonged periods of time, and repetitive movements. Many people who work in jobs that require prolonged sitting or repetitive movements are at a higher risk of developing upper cross syndrome. This includes people who work in an office, drive for a living, or work in a factory. With the rise of technology and the increasing use of computers and smartphones, people are sitting for longer periods of time, which is leading to an increase in the number of people who are experiencing upper cross syndrome.
If you are experiencing pain or discomfort in your neck, shoulders, or upper back, contact us to make an appointment with our physical therapist as soon as possible. At PhysioWorks, our physical therapists will be able to diagnose and treat upper cross syndrome and develop a treatment plan that is tailored to your individual needs.
UPPER CROSS SYNDROME TREATMENT OPTIONS
Fortunately, there are simple activities and exercises that you can do to prevent and correct upper cross syndrome. Here are a few that our physical therapists recommend:
• Shoulder blade squeezes: Stand with your arms at your sides and squeeze your shoulder blades together. Hold for 5-10 seconds and release. Repeat 10-15 times.
• Chest stretches: Stand in a doorway and place your hands on the door frame at about shoulder height. Step forward and lean into the stretch, feeling it in your chest. Hold for 30 seconds and release. Repeat 2-3 times.
• Rowing: Sit in a chair with your feet flat on the floor and your knees bent. Hold a can or small weight in each hand and pull your elbows back as if you were rowing. Repeat 10-15 times.
• Head retraction: Sit or stand tall and tuck your chin in towards your chest. Hold for 5-10 seconds and release. Repeat 10-15 times.
• Posture reminder: Set an alarm on your phone to remind you to check your posture every hour.
It’s important to note that these exercises should be done in conjunction with the guidance of a Physical Therapist. The guidance and supervision of a physical therapist can help to ensure that you are performing the exercises correctly and that you are not causing further harm to your body.
HOW PHYSIOWORKS CAN HELP
Karl has over 20 years of experience in the physical therapy field. With his vast wealth of clinical knowledge, Karl shares about his experience with Upper Cross Syndrome.
As a Physical Therapist working in an outpatient clinic in Kent and Silverdale, one of the most common postural imbalances that I see in my patients is upper cross syndrome. If you are experiencing pain or discomfort, it is important to schedule an appointment with PhysioWorks as soon as possible. At PhysioWorks Clinic, we are dedicated to helping our patients find relief and improve their overall quality of life. We have a team of highly trained and experienced Physical Therapists who are dedicated to helping our patients overcome upper cross syndrome and other postural imbalances.