Having good posture is a habit that has been encouraged for centuries, from displaying military prowess in the 1600s, to emphasizing social dignity in the 1800s. Now days the importance of posture is stressed by physical therapists and chiropractic because of its importance to our health. Common benefits of good posture are prevention of back and neck pain, better mobility of your joints, and even a stronger core and strengthened back (which can prevent injury in day to day activities).\
Today, we live in a modern age of smart phones, smart cars, and the ability to make money from the comfort of your laptop. But as many of us spend hours looking down at our phone, sitting hunched in office chairs, or slumped on the couch watching Netflix, we have also formed bad habits of slouching and poor posture that over time causes our muscles to become imbalanced. It is a condition that has sprang up in our generation, and it is called Upper Cross Syndrome.
So what exactly is Upper Cross Syndrome, and what is causing it? In short, Upper Cross Syndrome is a deformation and improper development of the muscles in the shoulders, neck, and chest. So what is different?
–TIGHT: Constant stress and pressure on the neck and shoulders from habitually looking down at a phone, slouching in a chair, hunched driving, computer use, and watching TV leads to overactive and strained neck muscles, and over tightening of the chest muscles.
–WEAK: As a result of the overactive neck and chest, the surrounding muscles in the front of the neck and the lower shoulders that counter them are underused and become weak.
Over time, this muscle imbalance molds your body into the slouched posture shown above. The head pushes forward, the shoulders become rounded, and the strain causes many symptoms such as headaches, neck pain, chest tightness, jaw pain, fatigue, soreness during long drives, and restricted range of motion in athletics and exercise.
But all is not lost if you find yourself experiencing Upper Cross Syndrome. You can balance your life with these exercises and lifestyle tips, counteract the development of Upper Cross Syndrome, and experience pain relief.
- Intentionally sitting with good posture while driving and working.
- Limiting screen time.
- Using a headset or earphones to talk on the phone.
- Soft Tissue treatment and massage to loosen tightened muscle groups.
- Laser therapy to stimulate damaged muscle cells in overused muscles.
*Engaging in the following types of exercises that engage the muscles that are under used, and promote straight posture.
Stretch Upper Body (Chest and back)- Wall angels are one of the most beneficial stretches you can do for your upper spinal posture! Find a wall and place your back, head, butt, and arms against it as shown. While breathing, slowly move your arms along the arc of anatomical range of motion as shown! This stretch is felt all over your body, and loosens your tight chest, neck, arm, and back muscles as it fights against tense muscles that are developed from slouching.
Strengthen Rear Deltoids (Upper Back)– using weighted cables, bands, or TRX straps, stand upright with good posture and pull the cable to your face, with your elbows at about eye level on either side of you. This exercise strengthens the weakened upper back, and pulls your shoulder blades back into a straight posture. It helps reduce the curve in rounded shoulders, and you will feel less fatigued trying to stand up straight!
At the Alpha Spine Center, our team of NUCCA doctors are here to answer any questions related to your posture and spinal health. If you think you have Upper Cross Syndrome, come and get assessed today!
Yours In Better Health,
The Alpha Spine Center Doctors
Dr. Bryan Salminen, DC
Dr. Andrew Salminen, DC
