4 Exercises to treat Upper Cross Syndrome

UPPER CROSS SYNDROME is a muscle imbalance which causes biomechanical dysfunction in cervical segment and shoulder girdle.

Posture:

• Forward head
• Cervical lordosis
• Thoracic kyphosis [compensatory]
• Elevated and Protected shoulder
• Winging of scapulae                

Naturally, we have two type of muscle in our body

1. Stabilizer – Shut down
2. Movers – Week or Tight

Week- Deep cervical flexors, middle and lower traps, serratus anterior

Tight- Suboccipitalis, Upper Traps, Pectoralis

Stabilizers are muscles that are present nearer to the joint and short muscle, responsible for stabilization. For example: Erector spinae, multifidus, suboccipitalis

Movers are the muscles present far from joints and responsible for movement. For example: Sternocleidomastoid,trapezius, pectoralis

Thera-Band Shoulder Serratus Dynamic Hug                                  

Instructions:

1. Begin with the band wrapped around your upper back, and hold each end in your hands.
2. Abduct your shoulders about 60 degrees and bend your elbows about 45 degrees.
3. Keeping your shoulders elevated, push your arms forward and inward, as if you were giving a hug.
4. When your hands touch, hold and slowly return. Avoid shrugging your shoulders.

Thera-Band Cervical Extension Isometric

Instructions:

1. Place the middle of the band around the back of your head.
2. Grasp the ends of the band in front of your head. Keep your neck in a neutral position with the chin slightly tucked.
3. Extend your elbows, stretching the band in front of you. Slowly return, and keep your neck stable.

Thera-Band for Trapezius muscle                             

Instructions:

1. Securely attach the middle of a long band or tubing in front of you at shoulder level.
2. Grasp the other end of the band in front of you at shoulder level. Pull the bands outward and back. Hold & slowly return. 
3. Keep your back and neck straight, and avoid leaning over. Perform in sitting also.

Swiss ball exercises for Neck Isometrics      

Instructions:

1. Standing Position
2. Press ball
3. Hold for 10 sec
4. Relax

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