Upper Cross Syndrome Exercises (CS)

beginner level

This workout is ideal for those who sit or stand for long periods of time in a rounded posture. It is quite easy to identify clients with this problem. The shoulders may appear to point in an anterior direction. The palms of the hands may be facing posteriorly or away from the front view of the client. If the shoulders are in a protracted position, the upper back will appear rounded and the chest sunken.

Week 1

Day 1

This daily workout contains 9 exercises, you'll be doing the following exercises:

	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Seated levator scapulae stretch (active isolated) Sets: 2 Reps: 2
	Seated upper trap stretch Sets: 2 Reps: 2
	Assisted chest stretch (static, seated) Sets: 2 Reps: 5
	Chest stretch on foam roller Sets: 2 Reps: 2
	Kneeling floor latissimus dorsi stretch Sets: 2 Reps: 2
	Prone cobra on stability ball Sets: 3 Reps: 15
	Single leg PNF pattern with dumbbell Sets: 3 Reps: 15
	Dumbbell scaption raise Sets: 3 Reps: 15

Day 2

Rest day!

Day 3

This daily workout contains 9 exercises, you'll be doing the following exercises:

	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Seated levator scapulae stretch (active isolated) Sets: 2 Reps: 2
	Seated upper trap stretch Sets: 2 Reps: 2
	Assisted chest stretch (static, seated) Sets: 2 Reps: 5
	Chest stretch on foam roller Sets: 2 Reps: 2
	Kneeling floor latissimus dorsi stretch Sets: 2 Reps: 2
	Prone cobra on stability ball Sets: 3 Reps: 15
	Single leg PNF pattern with dumbbell Sets: 3 Reps: 15
	Dumbbell scaption raise Sets: 3 Reps: 15

Day 4

Rest day!

Day 5

This daily workout contains 9 exercises, you'll be doing the following exercises:

	Latissimus dorsi myofascial release on foam roller (SMR) Sets: 2 Reps: 2
	Seated levator scapulae stretch (active isolated) Sets: 2 Reps: 2
	Seated upper trap stretch Sets: 2 Reps: 2
	Assisted chest stretch (static, seated) Sets: 2 Reps: 5
	Chest stretch on foam roller Sets: 2 Reps: 2
	Kneeling floor latissimus dorsi stretch Sets: 2 Reps: 2
	Prone cobra on stability ball Sets: 3 Reps: 15
	Single leg PNF pattern with dumbbell Sets: 3 Reps: 15
	Dumbbell scaption raise Sets: 3 Reps: 15

Day 6

Rest day!

Day 7

Rest day!

MJ Johnson

MJ is the founder of Changing Shape. His workout has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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Upper Cross Syndrome Exercises

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MJ Johnson

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