Syndrome of the Upper Crossed

by Angel Smith Seo Specialist

When the muscles in the neck, shoulders, and chest become misaligned as a result of poor posture, you get upper cross syndrome (UCS).

Most commonly affected muscles are those found in the back of the shoulders and neck (the upper trapezius and levator scapula). They begin to suffer from exhaustion and hyperactivity. They then become shorter and tight, known as pectoralis major (or pectoralis minor) muscles in front of the body.

The surrounding counter muscles weaken as a result of the overactiveness of these muscles. Because of this, an X-shape is formed when the hyperactive and underactive muscles cross over.

What is the reason for this?

Most occurrences of UCS are the result of improper posture over a long period of time. Spending extended periods of time standing or sitting with the head thrust forward is one example.

Reading, watching TV, biking, driving, and using a laptop, computer, or smartphone are all examples of activities in which this position is commonly used.

Occasionally, congenital abnormalities or injuries can cause UCS to develop.

Are there signs and symptoms?

As a result of their condition, people with UCS have slumped shoulders and a bent neck. The joints, bones, muscles, and tendons around the malformed muscles are put under a lot of stress. In most cases, this results in symptoms like:

discomfort in the neck and head
weakening in the front of the neck, neck strain in rear of the neck, tightness in the upper back, and pain in the chest and jaw.
back discomfort
sitting for lengthy periods of time is difficult for me

Neck and shoulder pain, as well as rib movement restrictions
upper arm discomfort, numbness, and tingling

Options for medical care

Chiropractic care, physical therapy, and exercise are all alternatives for treating UCS. In most cases, it's best to use a combination of the three.

Chiropractic therapy

When you have UCS, your joints may become misaligned as a result of your tense muscles and bad posture. These joints can be realigned with the help of a licenced chiropractor. This has the potential to expand the range of motion in the afflicted areas. The shortened muscles are frequently stretched and relaxed during an adjustment.

Physical treatment.

A variety of techniques are employed by a physical therapist. As a starting point, they educate and advise you about your condition, including how it came about and how to avoid it in the future. They will demonstrate and practise activities with you that you will need to continue with at home. They also perform manual therapy, where they use their hands to reduce pain and stiffness and stimulate greater movement of the body.

Exercises

Exercising while laying down

Place a thick pillow approximately a third of the way up your back in alignment with your spine while laying on the ground flat.

Take a natural stance with your legs wide out, your arms and shoulders relaxed.

Your head should be neutral and not feel stretched or strained. Use a pillow if necessary.

Hold this position for 10–15 minutes at a time, then switch positions.

Exercises that need you to sit down.

Bend your knees and keep your back straight when you sit down.