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 wor at a des ! "om#uters or la#to#s or who sit for a ma$orit% of the da% and "ontinuousl% e&hi'it #oor #osture . It is the over activity and tightness of the upper trapezius, levator scapulae, sternocleidomastoid and pectoralis muscles, and reciprocal ea!ness and lengthening of the deep cervical fle"ors, lo er trapezius #serratus anterior. $his imbalance of the muscles at the head and shoulder regions ill result in postural changes and movement dysfunction for individuals ho present ith UCS. Individuals ho present ith UCS ill display a for ard head, haunching of the thoracic spine (rounded upper bac!), elevated # protracted shoulders, and scapular inging and decreased mobility of the thoracic spine. %elo are some of the common health problems that can arise from chronic Upper Crossed Syndrome& $rigger 'oints and fibromyalgia (ec! pains. )che or burning in the shoulders pins and needles, or other referred symptoms into the arms and hands *otator cuff strains and other shoulder problems %reathing disturbances +igraines and tension headaches.

TRE(TMENT) $he basic aim of treating a UCS is stretching the tight muscles and strengthening the ,ere are a fe e"ercises to begin ith.

ea! and elongated muscles.

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Stret"hes -. .evator Scapulae Stretch /. Upper $rapezius Stretch

0. 'ectorals Stretch

/. Improve $horacic 1"tension

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Stren*thenin* It basically involves strengthening the ea! scapular stabilizers hich are the rhomboids, middle and lo er trapezius, serratus anterior2 and the deep fle"or muscles of the nec!. -. 3eep (ec! 4le"ors /. *homboids

0. +iddle and .o er $rapezius

5. Serratus )nterior

The other most im#ortant fa"tor is #ro#er er*onomi"s+ ,hen sittin* in front of the la#to#! ensure that) -. $he screen is right in front of your eyes. (o po!ing chin or facing do n ards. /. $he !eyboard should be at a level such that your elbo s are bent at 67 degrees shoulders slightly bac! and rist remain in neutral position ith feet ell supported on the ground and bac! erect. (t Ph%sioreha' we "ondu"t this #ro*ram for "or#orate and offi"e *oers+

For further details contact us at info@physiorehab.in

3, Sujata Niwas, S. V. Road, Bandra (West), Mumbai - 400050 e!." #$% && ''(%%500 )mai!" in*o+,-.siore-ab.in Website" www.,-.siore-ab.in