Upper Cross Syndrome Exercises

Workout Routine

  • beginner level
  •  

This program 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.

Day 1

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

Prone cobra on stability ball
Sets: 3 Reps: 15

Dumbbell scaption raise
Sets: 3 Reps: 15

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 2

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

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 15

Assisted chest stretch (static, seated)
Sets: 2 Reps: 5

Chest stretch on foam roller
Sets: 2 Reps: 2

Day 2

Rest day!

Day 3

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

Prone cobra on stability ball
Sets: 3 Reps: 15

Dumbbell scaption raise
Sets: 3 Reps: 15

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 2

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

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 15

Assisted chest stretch (static, seated)
Sets: 2 Reps: 5

Chest stretch on foam roller
Sets: 2 Reps: 2

Day 4

Rest day!

Day 5

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

Prone cobra on stability ball
Sets: 3 Reps: 15

Dumbbell scaption raise
Sets: 3 Reps: 15

Kneeling floor latissimus dorsi stretch
Sets: 2 Reps: 2

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

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 15

Assisted chest stretch (static, seated)
Sets: 2 Reps: 5

Chest stretch on foam roller
Sets: 2 Reps: 2

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program 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...

Meet the professional

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