beginner level

Upper Cross Syndrome Exercises: Workout Routine

Looking for an upper cross syndrome rehab plan? Correct your postural health here.

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.

Upper-crossed syndrome (UCS) is also known as proximal crossed syndrome or shoulder girdle crossed syndrome. Tightness of the upper trapezius and levator scapula on the dorsal side intersects with the tightness of the pec major and minor in UCS. Weakness of the deep cervical flexors crosses with weakness of the middle and lower trapezius ventrally. The atlanto-occipital joint, C4-C5 segment, cervicothoracic joint, glenohumeral joint, and T4-T5 segment are all affected by this pattern of imbalance. Janda discovered that these stress foci within the spine correspond to transitional zones in which neighboring vertebrae change in morphology.
UCS is characterized by specific postural changes such as forward head posture, increased cervical lordosis and thoracic kyphosis: elevated and protracted shoulders, and rotation or abduction and winging of the scapulae. These postural changes reduce glenohumeral stability as the glenoid fossa becomes more vertical due to serratus anterior weakness, resulting in scapular abduction, rotation, and winging. This loss of stability necessitates increased activation of the levator scapulae and upper trapezius to maintain glenohumeral centration.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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