Having neck pain once in a while, especially after prolonged sitting in front of the desk? It’s probably because of your incorrect standing or sitting posture that causes the pain. Upper crossed syndrome or shoulder girdle crossed syndrome is where an individual adopts an incorrect posture of forward head and rounded shoulder. It happens due to the tightness of upper trapezius, levator scapulae and pectoralis muscles group, with the reciprocal weakness of rhomboids muscles, serratus anterior, lower trapezius and deep cervical flexor muscles.
When the forward head posture is being held for a prolonged period, the neck muscles have to bear more weight as the individual tilt the head forward. For every 15 degrees the individual moves his head forward, the head weighs much heavier by 10 pounds in weight.
So, how are we going to overcome upper crossed syndrome?
- Upper trapezius stretching
Stand with feet at shoulder width. Place your left hand behind your back to stabilize your left shoulder. Pull your head to the right and hold for 15 seconds. Repeat for 3 sets of 5 reps. Perform on both sides.
2. Levator scapulae stretching
Stand with feet at shoulder width. Place your left hand behind your back to stabilize your left shoulder. Pull your head towards the right knee diagonally and hold for 15 seconds. Repeat for 3 sets of 5 reps. Perform on both sides.
3. Corner pectoralis stretching
Stand with one foot in front while facing the wall corner. Open your shoulders up to 90 degrees. Place your forearms and palms on both sides of the wall. Lean forward while keeping your trunk straight. Hold for 15 seconds and repeat 3 sets of 5 reps.
4. Chin tuck in
Stand with feet at shoulder width. Lean against the wall on your back. Pull your head backwards until your occiput touches the wall. Hold for 5 – 10 seconds and repeat 2 sets of 10 reps.
5. Wall angel
Stand with feet at shoulder width. Lean against the wall on your back. Open your shoulders. Place your forearms and wrists on the wall. Raise your arms until your hands touch each other and return to starting position. Repeat for 2 sets of 10 reps.
- Squeeze your shoulder blades together.
- Perform chin tuck in at the same time.
- Keep your forearms and wrists in contact with the wall throughout the exercise.
- Engage your core and do not arch your back.
Article by Yong Hok Nian
Physiotherapist from Your Physio