Upper crossed syndrome is a condition wherein muscles in our chest, neck and upper back become imbalanced. This can then lead to pain in our neck and spine, and sometimes headaches. In severe cases, numbness or tingling can occur in our upper limbs.
What does it mean for muscles to be imbalanced?
Imbalanced muscles come about when certain postural muscles are too tight and/or weak compared to others. In upper crossed syndrome, the neck flexors and chest muscles (pectorals) become very tight, while the upper back muscles (such as the upper trapezius) become overworked and strained.
This combination of tight and strained muscles can come as a result of doing too much desk work or looking down a lot (e.g smartphones, studying, reading).
This initially leads to difficulty in sitting straight and holding a good posture. Over a prolonged time, this poor posture then leads to upper crossed syndrome and its symptoms.
How can upper cross syndrome be treated or prevented?
At North Adelaide Chiropractic, our chiropractor Dr Joshua is trained to help treat and prevent upper crossed syndrome. Adjustments, postural correction and home stretches are all important aspects of treatment. We provide chiropractic services to people from all over Adelaide and its surrounding suburbs – including Prospect, Ferryden Park, Hilton, Norwood, Walkerville and Glandore – as we are located conveniently 5 minutes away from the CBD.
Once the symptoms have been treated, stretching regularly is one of the keys to preventing upper crossed syndrome. Read the importance of stretching here to learn more.
One of the specific muscles you should be targeting in your stretches is the pectorals.
To stretch the pectoral muscles, stand parallel to a wall with your elbow and forearm flat against the wall itself. Next, gently twist your torso away from the wall, with the elbow and forearm still holding flat against it. Stop and hold the position when you feel a stretch across the top of your chest. The movement should be pain-free at all times – if you feel uncomfortable in the back or shoulder, stop immediately.
If you are at any point unsure of what you should be doing, please consult with someone with the right training and experience.