Upper crossed syndrome is a postural condition caused by prolonged forward head positioning from activities like computer use, driving, and phone use. It involves tightness in the upper trapezius and levator scapula muscles crossing with tightness in the pectoralis muscles, and weakness in the deep cervical flexors crossing with weakness in the middle and lower trapezius. Exercises like foam rolling, rows, and chin tucks can help correct muscle imbalances, as can improving posture awareness and taking breaks from aggravating activities.

1. What is Upper Crossed Syndrome? “In UCS,
tightness of the upper trapezius and levator scapula
on the dorsal side crosses with tightness of the
pectoralis major and minor. Weakness of the deep
cervical flexors ventrally crosses with weakness of the
middle and lower trapezius.

2. What causes it?
 Different movements can cause upper crossed syndrome,
but most cases develop through poor posture, specifically
sitting or standing with the head forward for prolonged
periods.
 Activities that promote this postural position include:
 computer and laptop use
 driving
 watching TV
 cellphone browsing, texting, app, or game use
 reading
 biking

3. The more time spent looking at your phone the heavier your head gets!
This destroys posture and can cause damage to the spine.

4. So how do we fix it ?
 The best way to treat upper crossed syndrome is
through exercise and postural changes. Though
some people may feel a lot of discomfort when
stretching, it is important that they attempt some form
of gentle exercise as restricting activity can cause
stiffness and soreness.
 People must ensure they warm up their tissues
before exercising, either with gradual, gentle motions
or by having a warm bath or shower. Begin all exercises
gently and build up slowly.

5. Exercises
 Standing Theraband Row – exercise is performed to
strengthen the posterior rhomboid and trapezius
(back) muscles. Ensure that the shoulder blades are
retracted back and down to set the correct starting
position prior to performing the exercise.

6.  Foam Roller Subscapular Activation – performed
correctly, this exercise engages the subscapularis and
serratus anterior muscles. These muscles play a crucial
role in scapular and shoulder positioning and stability.

7.  Prone Scapular Stabilisation – referred to
as shoulder blade squeezes, it is an isometric
exercise responsible for resetting the shoulder blades.
Laying face down with chin tucked, simply roll the
shoulders back squeezing shoulder blades and hold
for a set duration.

8.  Foam Roller Thoracic Extension – exercise is
implemented to improve mobility in the thoracic spine
and reduce the kyphotic posture associated with UCS.
Weight of head is supported by hands while arching
over the roller.

9.  Deep Neck Flexor (Chin Tucks) – cervical spine
exercise counteracts forward head position. Stand
upright with back to wall. Slightly tuck chin to chest
and draw head back to wall. The muscles in the front
of the neck should be active while holding this
position for a set duration.

10. Prevention
 The best way to prevent and treat upper crossed syndrome is to avoid activities that
require stretching the head forward for extended periods of time.
 Other tips for preventing upper crossed syndrome include:
 limiting time spent watching TV, reading, using laptops and computers, or driving
 taking breaks every 15-20 minutes while sitting or engaging in problem activities
 getting enough cardiovascular exercise, ideally 30 minutes daily from low-impact
activities, such as walking or swimming
 being aware of motions, movements, or activities that worsen symptoms and avoiding
them for as long as discomfort continues
 doing stretches that target sore muscles of the back neck, shoulders, and chest
 doing strengthening exercises to target weakened muscles in the upper front neck and
lower shoulders
 making sure the steering wheel, book, TV, or computer screen is sitting at eye level
 using a lumbar roll in chairs
 using a headset for long telephone calls or transcribing
 using a single pillow that retains its shape