4 Exercises to treat Upper Cross Syndrome
Domlur, Bengaluru Feb 10, 2017
UPPER CROSS SYNDROME is a muscle imbalance which causes biomechanical dysfunction in cervical segment and shoulder girdle.
- Forward head
- Cervical lordosis
- Thoracic kyphosis [compensatory]
- Elevated and Protected shoulder
- Winging of scapulae
Naturally, we have two type of muscle in our body
- Stabilizer – Shut down
- Movers – Week or Tight
Week- Deep cervical flexors, middle and lower traps, serratus anterior
Tight- Suboccipitalis, Upper Traps, Pectoralis
Stabilizers are muscles that are present nearer to the joint and short muscle, responsible for stabilization. For example: Erector spinae, multifidus, suboccipitalis
Movers are the muscles present far from joints and responsible for movement. For example: Sternocleidomastoid,trapezius, pectoralis
Thera-Band Shoulder Serratus Dynamic Hug
- Begin with the band wrapped around your upper back, and hold each end in your hands.
- Abduct your shoulders about 60 degrees and bend your elbows about 45 degrees.
- Keeping your shoulders elevated, push your arms forward and inward, as if you were giving a hug.
- When your hands touch, hold and slowly return. Avoid shrugging your shoulders.
Thera-Band Cervical Extension Isometric
- Place the middle of the band around the back of your head.
- Grasp the ends of the band in front of your head. Keep your neck in a neutral position with the chin slightly tucked.
- Extend your elbows, stretching the band in front of you. Slowly return, and keep your neck stable.
Thera-Band for Trapezius muscle
- Securely attach the middle of a long band or tubing in front of you at shoulder level.
- Grasp the other end of the band in front of you at shoulder level. Pull the bands outward and back. Hold & slowly return.
- Keep your back and neck straight, and avoid leaning over. Perform in sitting also.
Swiss ball exercises for Neck Isometrics
- Standing Position
- Press ball
- Hold for 10 sec