Posture Correction for Upper Cross Syndrome

With the rapid development of today's society, electronic devices are widely used by people. Long-term desk work or playing with mobile phones can easily cause discomfort in the shoulders, neck and back. Insufficient knowledge about exercise and health leads to changes in fascia and even bone and joint structure, thereby inducing abnormal posture such as shoulders, neck and back, unbalanced muscle strength on the front and back sides of the body, round shoulders, hunchbacks, and forward head posture, collectively known as upper cross syndrome .

What is Upper Crossed Syndrome? Upper Crossed Syndrome (UCS) is a typical muscle imbalance pattern . Its essence is the uneven distribution of muscle strength. The muscle imbalance is manifested in: the tense upper trapezius and levator scapulae located on the dorsal side cross with the tense pectoralis major and pectoralis minor located on the ventral side; the weak deep flexor muscles on the front of the neck and the weak middle and lower trapezius muscles cross front and back.

symptom:

1. Abnormal posture: manifested as rounded shoulders, hunched back, hunched chest, and forward head posture;

2. Pain: tension pain in the neck and shoulders, numbness and pain in the arms;

3. Functional abnormalities: decreased motor ability, compression of the cervical spine causing insufficient blood supply to the brain, discomfort such as palpitations and chest tightness, impact on digestion and nutrient absorption, limited shoulder joint abduction, increased heart workload, etc.

{ Cause } 1. Bad posture of head and neck: When working at a desk for a long time, the head tends to lean forward beyond the shoulders, with both upper limbs in an internally rotated position. Maintaining this posture for a long time can easily lead to the typical round shoulders and forward head posture of upper cross syndrome.

2. Improper exercise: Some fitness enthusiasts are too focused on the "inverted triangle" body shape, which results in overdeveloped pectoralis major muscles and neglect of upper back muscle training, leading to excessive tension in the chest muscles and shoulders and weak lower back muscles, causing an imbalance in the chest and back muscles, which can lead to hunchback over time.

In our daily lives, we can use rehabilitation exercises, the main purpose of which is to relax tense muscles, strengthen weak muscles, and correct bad posture habits.

1. Targeted relaxation of tense muscles (1) Upper trapezius muscle relaxation training method

When stretching to the limit, the head moves in the opposite direction of the force applied to the handle, with a strength of about 20%, and the resistance is 5-8 seconds 3 times. Complete one time on each side as one set, with a rest period of 10-20 seconds, 3-5 sets per day.

(2) Sternocleidomastoid muscle relaxation training method

Maintain the stretching posture for 15-30 seconds according to your own situation, 4-6 sets per day.

(3) Scalene muscle relaxation training method

Depending on the specific situation, one side should be stretched for 10-20 seconds, and one side should be stretched once for each time as one set. If symptoms such as numbness in the arm, dizziness, and nausea occur, the number of sets should be appropriately reduced, and the stretching time and amplitude should be adjusted.

(4) Pectoralis minor muscle relaxation training method

Hold for 20-30 seconds and then relax. Complete one time on each side as one set. Rest for 20-30 seconds. Do 3-5 sets per day.

(5) Pectoralis major relaxation training method

When conditions permit, you can use external force to pull the abducted elbow upward vertically. Unilateral and bilateral self-pulling can also stretch the lower muscle fibers. Hold for 20-30 seconds, rest for 15-30 seconds, and do 3-5 sets a day.

2. Targeted activation of relaxed muscles (1) Rhomboid muscle activation training method

15-20 times constitutes a set, with 30-40 seconds rest period. Practice 3-5 sets every day or every other day according to your specific situation.

(2) Activation training method for shoulder external rotator muscles

20-30 times is a set, with 20-30 seconds of rest. 4-6 sets a day is appropriate.

(3) Activation training method for the middle and lower trapezius muscles

This training movement counts as 1 lift to recovery, 12-20 reps as 1 set, with 30-40 seconds rest period, practice 3-5 sets daily or every other day.

(4) Deep cervical flexor activation training method

After the starting posture is perfected, lift the head vertically 4-5cm, retract the lower jaw, hold for 20-30 seconds, rest for 20-30 seconds, and do 3-5 sets per day.

(5) Trapezius muscle activation training method

Hold the posture for 10 seconds and then slowly return to the initial position. Repeat 10 times in 1 set, 3-5 sets per day.

3. Correct bad posture and abdominal breathing control training:

① Place appropriate weight on the abdomen to resist breathing;

② Inhale, puff up your belly, and hold your breath for 5 seconds;

③ Exhale and return your abdomen to its initial position.

Sitting posture: If you sit for more than 40 minutes in daily life, you should get up and move around appropriately. Choose a chair with a backrest, put a small ball between the shoulder blades behind your back, keep your head up and chest out, and keep the ball from falling.

The purpose of the above rehabilitation training is to relieve and prevent upper cross syndrome. It is necessary to follow the differences between individuals. Professional rehabilitation therapists can evaluate the patient's problems and provide guidance on training methods. Everyone should proceed step by step according to their own actual situation during the training process to avoid the occurrence of incorrect movements and improper control of training intensity and density, which may cause unnecessary sports injuries.