What Is Upper Crossed Syndrome?

Upper Crossed Syndrome is a common postural issue that occurs as a result of prolonged periods of sitting, poor posture, or repetitive motions. It is characterized by tight and overactive muscles in the chest and neck, along with weak and under-active muscles in the upper back and neck.

The name “upper crossed” refers to the pattern of muscle imbalance that forms an “X” shape when viewed from the side. The tight muscles in the front of the body (such as the chest and front of the neck) form one part of the “X,” while the weak muscles in the back of the body (such as the upper back and back of the neck) form the other part.

This imbalance can lead to a range of symptoms, including neck and shoulder pain, headaches, and limited range of motion in the neck and shoulders. Additionally, Upper Crossed Syndrome can contribute to poor posture, which may further exacerbate the condition over time.

“Fortunately, good posture – like bad posture – is habit forming.”

-Denise Austin, professional fitness coach

What are some common symptoms of Upper Crossed Syndrome?

The common symptoms of upper crossed syndrome include:

• Lower back pain
• Soreness around the shoulder blades
• Tight or painful neck muscles
• Headaches
• Inward curving spine at the neck
• Rounded forward shoulders
• Protruding shoulder blades
• Head or neck that is slouched forward

These symptoms can lead to various discomforts and limitations, emphasizing the importance of seeking appropriate treatment and lifestyle adjustments to address upper crossed syndrome

How Can You Reverse Upper Crossed Syndrome?

Stretching & Strengthening – Treatment for Upper Crossed Syndrome typically involves a combination of stretching and strengthening exercises to address the muscle imbalances. Stretching the tight muscles in the chest and neck can help alleviate pain and improve flexibility, while strengthening the weak muscles in the upper back and neck can help restore proper posture and alignment.

Chiropractic Care – In addition to stretching and strengthening the imbalanced muscles, chiropractic adjustments help restore proper alignment and improve function to the thoracic spine, which can help relieve pain. At TexStar, we provide a diverse offering of treatment solutions to help get you out of pain quickly and reverse the root cause to provide lasting change. Some of our more popular advanced treatment options are spinal decompression therapy, spot cryotherapy, and cold laser therapy. Paired with spinal correction, our protocol is very effective at helping to correct underlying causes. 

Regular Movement – Awareness of posture and regular movement breaks can also play a key role in preventing Upper Crossed Syndrome, especially for individuals who spend long hours sitting at a desk or engaged in repetitive tasks.

Dr. Amy Ho demonstrates simple yet effective exercises designed to strengthen weak muscles and stretch tight muscles, promoting postural correction and enhancing neuromuscular balance.