Upper Cross Syndrome
The Upper Cross Syndrome has a similar schematic framework as Lower Cross Syndrome, both of which are compensation patterns discovered and studied by Vladimir Janda, a renowned physical therapist.
The Upper Cross Syndrome is characterized by a combination of Strength (Muscle) Imbalances around the Shoulder Girdle and Thoracic Spine. In this compensation pattern, the shoulder girdle is held in a protracted position while the Thoracic Spine experiences excessive flexion in its alignment due to overactive and/or tight Pectoralis (Chest) Muscles and overactive and/or tight Upper Trapezius (Shoulder and Neck) muscles. These are in combination with underactive and/or weak Mid-to-Lower Trapezius and Rhomboid (Back) Muscles as well as underactive and/or weak Cervical Spine Flexors (Anterior Neck Muscles).
In short, the muscles of the chest and upper shoulders/neck area remain in contracted or shortened states. The reciprocal pairing of the anterior neck and upper back muscles are held in a lengthened state that altogether offers a great mechanical disadvantage to the mobility and stability of the shoulders. Additionally, Upper Cross Syndrome can be viewed as the combination of two compensation patterns: Excessive Kyphosis and Rounded Shoulders.
Upper Cross Syndrome presents barriers in efficiency and lowers the Movement Quality of all upper-body-centric movements as well as influences the alignment and movement of the Lumbar Spine, Pelvis, and Feet. Essentially, Upper Cross Syndrome can lead to injury (including Rotator Cuff tears) and Movement Dysfunctions (such as Low Back Pain) in any part of the body.
Many times, an individual develops the Upper Cross Syndrome through a combination of Lifestyle Factors including computer work, wearing a backpack, prolonged periods of sitting and even texting. It is also heavily influenced by the high volume of training or exercising ‘mirror muscles,’ or, the muscles predominantly visible in the mirror, i.e. the chest, abdominals, biceps, and anterior shoulders.
RX: The ultimate goal is to ‘re-educate’ the body’s habit of holding (continuously using) this pattern of compensation.
Start with a combination of soft tissue therapy and effective stretching techniques on muscles that connect to and around the Head, Neck (Cervical Spine), and Rib Cage (Thoracic Spine). These muscles include: the Suboccipital Triangle (Posterior Head and Neck Muscles), Scalenes (Neck Muscles), Upper Trapezius (Neck and Shoulder Muscle), Pectoral Complex (Chest Muscles), and Latissimus Dorsi (Back Muscles).
Next, practice Activation exercises to strengthen and facilitate proper firing sequences of the following underactive muscles: the Cervical Flexors (Anterior Neck Muscles), Rhomboids (Upper Back Muscle), Mid and Lower Trapezius (Upper Back Muscles), Serratus Anterior (Shoulder Girdle Muscle), Teres Minor and Supraspinatus (External Rotators in the Shoulder).
Finally, practice a variety of exercises integrating these underactive muscles with larger Movement Patterns, including Overhead and Horizontal Presses, Vertical and Horizontal Pulls, Diagonal 1 & 2 Movements (Chops and Lifts), Swings. Also, challenge stability, coordination, and balance with single-arm (unilateral) and/or locomotive (crawling/climbing) exercises.
