Various training methods to correct upper cross syndrome

I believe many people are familiar with upper crossed syndrome. In fact, upper crossed syndrome is what we usually call round shoulders, hunchback and forward head. In fact, this kind of posture can be seen everywhere not only in our daily life, but also in many celebrities in the entertainment industry, white-collar workers in office buildings, and teenagers. We can also see many such bad postures. If you continue doing this for a long time, it may cause symptoms such as thoracic outlet syndrome, long head of biceps tendonitis, upper back and neck pain, etc.

Step 1: Lifestyle habits:

Since the biggest cause of upper crossed syndrome is lifestyle habits, the first thing we need to correct is our incorrect sitting and sleeping positions.

If your back doesn't fit into the chair, try placing a towel or small pillow behind you.

Step 2: Stretching exercises

The effects of upper cross syndrome on muscles include: tension and shortening of the lower chest and upper back of the neck (such as the pectoralis major, pectoralis minor, latissimus dorsi, levator scapulae, upper trapezius, sternocleidomastoid, and scalene muscles); and lengthening and weakness of the lower back and upper front of the neck (such as the rhomboids, middle and lower trapezius, serratus anterior, rotator cuff muscles that externally rotate the shoulder (infraspinatus, teres minor), and deep neck flexors).

We need to stretch and loosen tense and overly tight muscles, and strengthen stretched and weak muscles.

1. Chest stretch

The patient stands next to the door frame, uses his forearms to support the vertical part of the door frame, and stands in a lunge with his left and right legs forward and backward, keeping his back straight and his shoulders and elbows at right angles. He slowly moves his body forward to stretch his chest muscles, stretching for 10-15 seconds each time, repeating 2-3 times, and then stretching the opposite side. Be careful not to hyperextend your elbows when stretching

2. Upper trapezius, sternocleidomastoid, levator scapulae, and scalene stretch

Sit with your head up, chest out, shoulders down, and turn your head to one side at a 45-degree angle. Use your other hand to hold your head and pull toward that side until you feel a strong pull. Hold for 15-30 seconds, then switch to the other side. Repeat 2-3 times.

3. Latissimus dorsi stretch

First, let's look at the location of the latissimus dorsi as follows:

There are many ways to stretch the latissimus dorsi, and the following two are my personal favorites.

Stand with your body in a neutral position, use one hand to hold the wrist of the other side (or bend your elbow and hold it) and pull toward that side until you feel a strong pull. Hold for 15-30 seconds, switch to the other side, and repeat 2-3 times.

Kneel down, place your elbows on the chair cushion, press your body down, and feel a strong stretch in your latissimus dorsi. Repeat 2-3 times.

Step 3: Fascia Release

You need a foam roller. It is recommended to buy a 60 cm foam roller. A foam roller that is too short will limit the massage of certain parts. The fascia should be relaxed until the target muscles feel loosened, but the time should not be too long.

1. Thoracic spine relaxation

Place the foam roller over your thoracic spine (that's your upper and mid-back) and use your body weight to roll the foam roller back and forth to release it.

2. Pectoralis major and deltoid muscle relaxation

If you want to loosen the right side, place the foam roller on the outside of the chest on that side, support the other hand on the ground, and use your own body weight to roll the foam roller back and forth on the outside of the chest and above the shoulder.

3. Latissimus dorsi relaxation

Stretch the hand on the relaxed side forward and place the foam roller under the latissimus dorsi on that side, rolling it back and forth.

Step 4: Intensive training

Do 3-5 sets of 15-20 reps of each exercise.

1. Lateral pull (external rotation rotator cuff training)

You can use a bungee cord or elastic band. Hold the rubber band tightly with both hands, keep your upper arms close to your body, sink your shoulders, keep your elbows vertical and your wrists neutral, open your arms outwards, and stretch the rubber band. Do 3-4 sets of 15-20 reps each.

2. Straight-arm rowing (rhomboids, middle and lower trapezius)

Focusing on your mid-back muscles, keep your shoulders down and your elbows straight as you stretch the cord from front to back.

If you're using a band, you can loop it around a stationary object (like a post) and stretch it back toward you, keeping your shoulders dropped and extending outward.

3. Elastic band pull forward (serratus anterior muscle training)

Wrap the rubber cord or elastic band from behind your body to the front, hold it with both hands, keep your forearms straight, and stretch the rubber cord forward.

4. Deep neck flexor strengthening

Pass the rubber band around the back of your head, hold it with both hands and pull it forward, while tilting your head back to resist the force.

5. Wall Angel

You need to choose a wall, keep your chin slightly tucked in and look forward. Open your hands and keep your arms as close to the wall as possible, then push your hands up along the wall, keeping your upper and lower arms at a 90-degree angle. Be careful not to shrug your shoulders during the process. Keep your upper back, head, and arms close to the wall, and squeeze your shoulder blades.

6. Superman pose (thoracic spine extension)

Point your thumbs toward the ceiling and stretch your arms forward in a Y shape, lifting your upper body, arms, and lower body off the ground at the same time until they can't be raised any higher. Let your arms slide downward.

These movements can relax tense muscles and strengthen stretched and weakened muscles. You can practice these movements every day or every other day. If you stick to it for two weeks, you will feel full of energy and have a much taller figure.