UPPER & LOWER CROSS SYNDROME

UPPER CROSS SYNDROME

TIGHT: Constant stress and pressure on the neck and shoulders from habitually looking down at a phone, slouching in a chair, hunched driving, computer use, and watching TV leads to overactive and strained neck muscles, and over tightening of the chest muscles.

​WEAK: As a result of the overactive neck and chest, the surrounding muscles in the front of the neck and the lower shoulders that counter them are underused and become weak.

Having good posture is a habit that has been encouraged for centuries, from displaying military prowess in the 1600s, to emphasizing social dignity in the 1800s. Nowadays the importance of posture is stressed by physical therapists and chiropractic because of its importance to our health. Common benefits of good posture are the prevention of back and neck pain, better mobility of your joints, and even a stronger core and strengthened back (which can prevent injury in day to day activities).
Today, we live in a modern age of smartphones, smart cars, and the ability to make money from the comfort of your laptop. But as many of us spend hours looking down at our phone, sitting hunched in office chairs, or slumped on the couch watching Netflix, we have also formed bad habits of slouching and poor posture that over time causes our muscles to become imbalanced. It is a condition that has sprung up in our generation, and it is called Upper Cross Syndrome.

So what exactly is Upper Cross Syndrome, and what is causing it? In short, Upper Cross Syndrome is deformation and improper development of the muscles in the shoulders, neck, and chest. So what is different?

Over time, this muscle imbalance molds your body into the slouched posture shown above. The head pushes forward, the shoulders become rounded, and the strain causes many symptoms such as headaches, neck pain, chest tightness, jaw pain, fatigue, soreness during long drives, and restricted range of motion in athletics and exercise.

But all is not lost if you find yourself experiencing Upper Cross Syndrome. You can balance your life with these exercises and lifestyle tips, counteract the development of Upper Cross Syndrome, and experience pain relief.

• Intentionally sitting with good posture while driving and working.
• Limiting screen time.
• Using a headset or earphones to talk on the phone.
• Soft Tissue treatment and massage to loosen tightened muscle groups.
• Laser therapy to stimulate damaged muscle cells in overused muscles.

*Engaging in the following types of exercises that engage the muscles that are underused, and promote straight posture.

​STRENGTHEN REAR DELTOIDS: (Upper Back)- Using weighted cables, bands, or TRX straps, stand upright with good posture and pull the cable to your face, with your elbows at about eye level on either side of you. This exercise strengthens the weak upper back and draws your shoulder blades back into a straight posture. It helps reduce the curve in rounded shoulders, and you will feel less fatigued trying to stand up straight!

STRETCH UPPPER BODY: (Chest and back)-  Wall angels are one of the most beneficial stretches you can do for your upper spinal posture! Find a wall and place your back, head, butt, and arms against it as shown. While breathing, slowly move  your arms along the arc of an anatomical range of motion as shown! This stretch is felt all over your body and loosens your tight chest, neck, arm, and back muscles as it fights against tense muscles that are developed from slouching.

LOWER CROSS SYNDROME

Similar to Upper Cross Syndrome, Lower Cross Syndrome is a condition in which there is an imbalance of tight and weak muscles. The difference is lower cross syndrome affects the lower part of your body, where abs and glutes (your butt) are weak and the hip flexors and mid back are tight. It is possible to experience both UPPER and LOWER cross syndromes at the same time, but being intentional about your posture habits can help prevent both! So what lifestyle habits cause LCS?

• Prolonged sitting with bad posture.
• Physical Inactivity
• Poor technique during exercise, especially lifts that can strain the back such as dead-lift, bench press, and squat.
• Imbalanced strength training, (aka. Skipping leg day)

As LCS develops, it only gets worse over time. Because the glutes and abs are weak, your hamstrings and lower back overcompensate and become tighter as you engage in daily activities such as walking, running, and squatting. The tighter these muscles get, the weaker your abs and glutes become! This eventually can cause low back pain, a bulging belly, and increased risk of knee pain, lower back pain, and other musculoskeletal disorders. To prevent and combat LCS, here are some excercises and stretches you can do at home:

SQUATS

​STRENGTHEN GLUTES: Doing basic squats and glute bridges are great ways to engages your those weakened butt muscles. You can mix up the feet width or do single leg squats as well to engage your muscles in different ways.

STRENGTHEN ABS/CORE (PLANKS): Engaging in 30 seconds – 2 minutes of planks, keeping the glutes engages will help strengthen your core, and tighten your glutes. This will help prevent injury, and strengthen the weakened muscles. It is important to maintain good posture during planks by squeezing the glutes. This will help take the curve out of the spine, as shown in the picture to the left.

PLANK

GLUTE BRIDGE

STRETCH HAMSTRINGS & BACK: Performing downward dog stretches will loosen those tight hamstring and attached lower back muscles. As you lift your butt into the sky, drive your shoulders down toward your ankles. Hold for about 30 seconds while breathing.

DOWNWARD DOG

HIP FLEXOR

STRENGTHEN HIP FLEXORS: Lunging hip flexor stretches are a good way to stretch those tight hips. Hold for about thirty seconds and make sure to breathe deeply as you inhale and exhale, to allow the muscles to expand and contract. Get into a lunge position, with your back leg on its knee, and then gently drive your hips forward.

SOURCES:
https://www.medicalnewstoday.com/articles/318897.php
https://medium.com/@thomas_jesson/upright-and-uptight-the-invention-of-posture-fe48282a4487
-https://www.healthandexercise.com.au/exercise-physiology/exercise-physiologyposture-correction-exercises-upper-crossed-syndrome/
http://www.mindandbodychiro.com.au/upper-cross-syndrome-poor-posture/
https://youtu.be/oy29yrVGiWU
https://fredericksburgchiropractic.com/home-therapy/lower-cross-syndrome/
http://www.muscleimbalancesyndromes.com/janda-syndromes/lower-crossed-syndrome/
http://darwinian-medicine.com/lower-crossed-syndrome-6-steps-to-fix-anterior-pelvic-tilt-and-swayback-posture/
https://magazine.nasm.org/american-fitness-magazine/issues/american-fitness-magazine-winter-2017/lower-crossed-syndrome-starting-from-center
https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow

Feel free to ask your ASC Doctor for more tips and exercises to promote healthy posture and prevent UCS/LCS.