The big problem with bad posture is that it often feels so good.
Postural considerations often relate to formed habits, and even though bad posture can have negative consequences in other areas of the body—and on bodily function as a whole—bad postural habits often feel comfortable and familiar. At first, bad posture is just bad posture, but over time, certain muscles can grow tight and strong while others grow stretched and weak, upsetting the body’s natural postural balance.
Causes of Upper Crossed Syndrome
Upper crossed syndrome is strongly related to head position, according to Betsy Hughes, a physical therapist in Orlando, Florida, with more than 44 years of experience.The head is relatively heavy—between eight and 12 pounds—and the body is designed to support it directly over the spine when in an upright position.
Modern-day electronics, especially computers and phones, encourage a head-forward posture that the body was not designed to support for extended periods. “Where the head goes, the shoulders will follow. It’s a one-two punch of bad postural habits,” Hughes told The Epoch Times.
Taken as a whole, the body’s processes rely on balance to work the most effectively. The muscles on the chest and shoulders must be coordinated, and so must the muscles on the front and back of the neck.
Unfortunately, as the head and shoulders move forward and down while sitting with bad posture, imbalances can build. The chest muscles shorten and tighten while the upper back muscles stretch and weaken.
With our heads and shoulders forward, there is a tendency to look downward, and the natural compensation is to rotate the head upward so it’s level. This causes the muscles on the front of the neck to get weak and stretched while the muscles on the back of the neck become shortened and strong.
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Symptoms of Upper Crossed Syndrome
- Neck pain
- Headaches
- Sore shoulder blades
- Restricted range of motion in the neck and shoulders
- Pain, numbness, or tingling in the arms
- Pain in the upper back
Tips on Posture to Prevent Upper Crossed Syndrome
Adjust Your Computer Screen“Many people tend to bring their heads toward their computer screens,” Hughes states.
“It’s better to bring computer screens higher and closer while maintaining your posture. Computer screens that are at neck or face level tend to encourage a more upright posture.”
When using a cellphone, resist the urge to hold the phone low and move your head down toward it.
Instead, bring the phone up to head height. Resting your upper arms against your body helps avoid shoulder fatigue.
Purposeful work toward better posture is critical.
“Correcting bad posture is like climbing out of a hole that gets deeper over time,” she said. The longer you wait, the harder it gets. It’s much better to start earlier if you can.
3 Simple Stretches to Correct Upper Crossed Syndrome and Relax Muscles
Stretches are a great resource in countering upper crossed syndrome. Counterposes benefit you by decreasing muscle tightness and reducing their contribution to bad posture. These stretches are easy to do and highly effective.Here are some stretches to loosen tight muscles:
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You can do one arm at a time or both arms at once.
This stretch focuses on the pectoralis muscles and decreases their tendency to pull the shoulders forward, which is a major contributor to upper crossed syndrome.
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Pulling your head back and dropping your chin can help stretch the suboccipital, upper trapezius, and levator scapulae muscles on the back of your neck and upper shoulders and bring them into balance with the muscles on the front.
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This stretch helps decrease the tightness of the large trapezius muscles and increases the flexibility of the neck and upper back.
Hold each stretch for approximately two minutes and ease into it. Practice subtle movements, keeping careful tabs on what your body is telling you.
3 Simple Exercises to Improve Posture and Strengthen Muscles
Exercise is highly effective for normalizing posture. Strengthening exercises can help restore weak muscles to their former levels and help them resume their specific roles in maintaining posture.Here are some exercises to strengthen weak muscles.
This strengthens the muscles on your upper back and has the bonus benefit of stretching the pectoral muscles. Take approximately two seconds to move in each direction and perform 12 repetitions per set for three sets. You can make the exercise more challenging by using stronger bands or by increasing the number of repetitions.
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Take about two seconds to move your head up and another two to move it back down. This is a great exercise to strengthen the muscles on the front of the neck. Perform 12 repetitions per set for three sets.
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This exercise will place you in a position that looks like Superman when he is flying.
Get Professional Help
In the greater picture, every one of us is different, and getting a handle on posture can be quite challenging. If you are struggling while trying to go it alone, secure the services of a chiropractor, physical therapist, or personal trainer who has specialized training in postural restoration. All of these professionals can provide individualized treatment plans that you can use at home.The human body is an amazing, flexible set of structures that allows for a great deal of movement and functional capability. Bad posture can result in debilitating symptoms that can keep you from living life fully. Being proactive can help you regain good posture, prevent future problems, and maximize your quality of life and functional independence.