Upper Crossed Syndrome Correction

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  • 1. Upper Crossed Syndrome - SMR, Flexibility and Exercise Program for Jason Hodge Trainer : Jason Hodge Introduction This program is ideal for those who sit or stand for long periods of time in a rounded posture. It is quite easy to identify clients with this problem.  The shoulders may appear to point in an anterior direction.  The palms of the hands may be facing posteriorly or away from the front view of the client.  If the shoulders are in a protracted position, the upper back will appear rounded and the chest sunken. If the Trainer has any questions how to proceed with the client, he/she should consult with a medical or therapeutic professional. Warm Up  Perform a light, gentle activity for a brief time to warm the body's core temperature as well as the muscle and nervous system.  Walking, cycling, gentle/controlled upper body rotations.  Any of these exercises can be carried out for 2-5 mins. The client will be the best judge of how their body feels. Summary Of Program Activity Type Sets Reps Duration Tempo Intensity Rest Levator Scapula - Seated Flexibility N/A 2 p/s 20-30 secs N/A N/A N/A Upper Traps - Seated Static Flexibility N/A 2 p/s 20-30 secs N/A N/A N/A Chest - Seated SB Static (Assisted) Flexibility N/A 5 5 secs N/A N/A N/A Cobra - Prone on SB Exercise 1-3 12-20 N/A 3-2-1 60% 60 secs Cool Down  Finish with a light Self Myofascial Release and Stretch of the tight/overactive muscles.
  • 2. LEVATOR SCAPULA - SEATED Reps : 2 p/s Duration : 20-30 secs Preparation :  In the proper posture sit on the ball with a minimum of 90 degrees bend at the hips and knees. Movement :  Draw your belly button inward.  Tuck your chin in and rotate the head in right direction of your opposite pocket while retracting and depressing shoulder of the side being stretched.  Hold for 20-30 seconds, repeat for 2-3 reps. Focus on breathing correctly-slowly and deeply, totally relaxing the muscles when exhaling. No sharp Notes : pain should be felt. UPPER TRAPS - SEATED STATIC Reps : 2 p/s Duration : 20-30 secs Preparation :  Sit in neutral spine as pictured. Movement :  Depress scapula while laterally flexing the neck to the opposite side as pictured, hold for 20-30 seconds, repeat for 2-3 reps. Focus on breathing correctly-slowly and deeply, totally relaxing the muscles when exhaling. No sharp Notes : pain should be felt.
  • 3. CHEST - SEATED SB STATIC (ASSISTED) Reps : 5 Duration : 5 secs Preparation :  Position trainer and client as pictured. Movement :  Gently draw the elbows back until first resistance barrier is noted, hold for 20-30 seconds, relax, and repeat for 2-3 reps. Notes : Focus on breathing correctly-slowly and deeply, totally allowing the muscles to relax when exhaling. COBRA - PRONE ON SB Reps : 12-20 Sets : 1-3 Intensity : 60% Tempo : 3-2-1 Rest : 60 secs Preparation :  Lay in prone position with stability ball under sternum.  Legs straight, and core and glutes activated. Movement :  Brace the spine by drawing your lower abdomen inward.  Squeeze glutes and SLOWLY draw the shoulder blades backward (retraction) and downward (depression) while externally rotating the hands so the palms face away from the legs.  The chin should be tucked in while lifting the torso off the stability ball. Hold position for recommended time.  As strength increases, repetitions may be held for longer periods. Do not allow the head to extend backward.  The chin should stay tucked.  If client complains of discomfort in the low back, have him or her concentrate on squeezing the glutes (do not
  • 4. externally rotate the hips). Keep feet straight ahead throughout the entire exercise. Important Disclaimer: No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded. © Copyright Personal Training on the Net 1998 2009 All rights reserved