Bad Sitting Habits Lead to Upper Crossed Syndrome, 3 Simple Stretches to Correct It

Although bad posture can have negative consequences on bodily function as a whole, postural considerations often relate to formed habits. Bad postural habits often feel comfortable and familiar despite certain muscles that can grow tight and strong while others grow stretched and weak, upsetting the body’s natural postural balance.

Upper crossed syndrome is one of the most common modern-day postural problems caused by prolonged and repetitive bad posture. It involves a specific pattern of weakness in the upper body as first described by Dr. Vladimir Janda. This syndrome is strongly related to head position.

The human body’s processes rely on balance to work the most effectively, and as the head and shoulders move forward and down while sitting with bad posture, imbalances can build, leaving one plane of weak, stretched muscles, and another plane of strong, shortened muscles. This overall situation can lead to various symptoms such as neck pain, headaches, sore shoulder blades, restricted range of motion in the neck and shoulders, numbness or tingling in the arms, and pain in the upper back.

Tips on Posture to Prevent Upper Crossed Syndrome

Here are some tips to prevent upper crossed syndrome:

• Adjust your computer screen’s height and distance to maintain an upright posture while working.
• Bring your cellphone to the level of your head to avoid holding it low and moving your head down.
• Be mindful of your posture and correct it whenever you notice bad posture habits.

3 Simple Stretches to Correct Upper Crossed Syndrome and Relax Muscles

Stretches are an effective way to counter upper crossed syndrome. Counterposes benefit you by decreasing muscle tightness and reduce their contribution to bad posture. Three simple stretches to help alleviate upper crossed syndrome include the following:

1. Pectoral Stretch: This stretch focuses on the pectoralis muscles and aims to decrease their tendency to pull the shoulders forward, reducing one of the contributing factors of upper crossed syndrome.
2. Neck Stretch: This stretch helps to stretch the suboccipital, upper trapezius, and levator scapulae muscles located on the back of your neck and upper shoulders and bring them into balance with the muscles on the front.
3. Upper Trapezius Stretch: This stretch helps decrease the tightness of the large trapezius muscles and increases the flexibility of the neck and upper back.

3 Simple Exercises to Improve Posture and Strengthen Muscles

Strengthening exercises can help restore weak muscles to their former levels, resuming their specific roles in maintaining posture. Three simple exercises to reinforce weak muscles include:

1. Elastic Band Stretches: This exercise strengthens the muscles on your upper back and has the added benefit of stretching the pectoral muscles.
2. Chin Tucks: This exercise is a great way to strengthen the muscles on the front of the neck.
3. Superman Exercise: This exercise strengthens your upper back muscles and extends your spine.

It’s important to take things slowly with all stretches and exercises and not to yank, pull or force movements, taking care to listen to your body when stretching or exercising. At least three repetitions a day is essential, and scheduling specific times for stretches and exercises is crucial.

Get Professional Help

If you are struggling to correct your posture alone, it might be wise to consult a chiropractor, personal trainer, or physical therapist you can trust. These professionals have specialized training in postural restoration and can provide individualized treatment plans that you can use at home to maximize your quality of life, functional capacity, and independence.