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    Upper Cross Syndrome

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    carrotbutter
    Upper Crossed Syndrome (UCS) is a muscle imbalance in the head and shoulders caused by prolonged sitting and poor posture. It involves tightness in the upper trapezius, levator scapulae, and sternocleidomastoid muscles and weakness in the deep cervical flexors, lower trapezius, and serratus anterior. This can lead to a forward head, rounded upper back, and other postural issues. Treatment focuses on stretching the tight muscles and strengthening the weak ones, along with improving ergonomics.

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    Upper Cross Syndrome

    Uploaded by

    carrotbutter
    446 views3 pages
    Upper Crossed Syndrome (UCS) is a muscle imbalance in the head and shoulders caused by prolonged sitting and poor posture. It involves tightness in the upper trapezius, levator scapulae, and sternocleidomastoid muscles and weakness in the deep cervical flexors, lower trapezius, and serratus anterior. This can lead to a forward head, rounded upper back, and other postural issues. Treatment focuses on stretching the tight muscles and strengthening the weak ones, along with improving ergonomics.

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    Upper Cross Syndrome

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    Upper Crossed Syndrome (UCS) is a muscle imbalance in the head and shoulders caused by prolonged sitting and poor posture. It involves tightness in the upper trapezius, levator scapulae, and sternocleidomastoid muscles and weakness in the deep cervical flexors, lower trapezius, and serratus anterior. This can lead to a forward head, rounded upper back, and other postural issues. Treatment focuses on stretching the tight muscles and strengthening the weak ones, along with improving ergonomics.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    446 views3 pages

    Upper Cross Syndrome

    Uploaded by

    carrotbutter
    Upper Crossed Syndrome (UCS) is a muscle imbalance in the head and shoulders caused by prolonged sitting and poor posture. It involves tightness in the upper trapezius, levator scapulae, and sternocleidomastoid muscles and weakness in the deep cervical flexors, lower trapezius, and serratus anterior. This can lead to a forward head, rounded upper back, and other postural issues. Treatment focuses on stretching the tight muscles and strengthening the weak ones, along with improving ergonomics.

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    THE UPPER CROSSED SYNDROME

    UPPER CROSS SYNDROME - Upper Crossed Syndrome (UCS) is described as a muscle imbalance pattern
    located at the head and shoulder regions. It is most often found in individuals who work at a desk, computers
    or laptops or who sit for a majority of the day and continuously exhibit poor posture. It is the over activity
    and tightness of the upper trapezius, levator scapulae, sternocleidomastoid and pectoralis muscles, and reciprocal
    weakness and lengthening of the deep cervical flexors, lower trapezius &serratus anterior. This imbalance of the
    muscles at the head and shoulder regions will result in postural changes and movement dysfunction for individuals
    who present with UCS. Individuals who present with UCS will display a forward head, haunching of the thoracic
    spine (rounded upper back), elevated & protracted shoulders, and scapular winging and decreased mobility of the
    thoracic spine.

    Below are some of the common health problems that can arise from chronic Upper Crossed Syndrome:

    • Trigger Points and fibromyalgia


    • Neck pains.
    • Ache or burning in the shoulders
    • pins and needles, or other referred symptoms into the arms and hands
    • Rotator cuff strains and other shoulder problems
    • Breathing disturbances
    • Migraines and tension headaches.

    TREATMENT:
    The basic aim of treating a UCS is stretching the tight muscles and strengthening the weak and elongated muscles.
    Here are a few exercises to begin with.

    3, Sujata Niwas, S. V. Road, Bandra (West), Mumbai - 400050 Tel.: +91 22 66711500
    Email: info@physiorehab.in Website: www.physiorehab.in
    Stretches

    1. Levator Scapulae Stretch 2. Upper Trapezius Stretch

    3. Pectorals Stretch 2. Improve Thoracic Extension

    3, Sujata Niwas, S. V. Road, Bandra (West), Mumbai - 400050 Tel.: +91 22 66711500
    Email: info@physiorehab.in Website: www.physiorehab.in
    Strengthening

    It basically involves strengthening the weak scapular stabilizers which are the rhomboids, middle and lower
    trapezius, serratus anterior; and the deep flexor muscles of the neck.

    1. Deep Neck Flexors 2. Rhomboids

    3. Middle and Lower Trapezius 4. Serratus Anterior

    The other most important factor is proper ergonomics. When sitting in front of the laptop, ensure that:

    1. The screen is right in front of your eyes. No poking chin or facing downwards.

    2. The keyboard should be at a level such that your elbows are bent at 90 degrees shoulders slightly back
    and wrist remain in neutral position with feet well supported on the ground and back erect.

    At Physiorehab we conduct this program for corporate and office goers.

    For further details contact us at info@physiorehab.in

    3, Sujata Niwas, S. V. Road, Bandra (West), Mumbai - 400050 Tel.: +91 22 66711500
    Email: info@physiorehab.in Website: www.physiorehab.in

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