Upper Cross Syndrome Tips You've probably experienced a stiff neck or upper back after working long hours at some point or another. Although the soreness typically subsides, over time Upper Cross Syndrome, a more serious ailment, can develop from this neck and upper back pain. UCS, commonly referred to as Upper Cross Syndrome, is typically brought on by extremely tight rear neck and chest muscles pulling excessively on the front and upper back muscles. The back hunches upward and the shoulders and neck sag forward as a result of the pulling force. A hunched back, deteriorating posture, headaches, chronic neck and upper back pain, and even degeneration of neck and upper back joints or tissue are all possible symptoms. Upper Cross Syndrome Causes When sitting or exercising, bad posture is one of the main causes of Upper Cross Syndrome. As gravity puts greater stress on the muscles in your back and neck, a person's posture frequently gets worse over the course of the day. Reading a book, using a computer or phone while looking down, as well as spending an excessive amount of time dozing off in a chair, can all contribute to poor posture while seated. Three Precautions Against Upper Cross Syndrome When strength training, it's crucial to focus on developing all muscle groups equally, taking care not to favour any one muscle group over another because UCS is brought on by weak, unbalanced muscles and poor posture. Additionally, you can significantly lower your risk of developing UCS by stretching and keeping good posture throughout the day. One) Correct your posture Practice sitting up straight and keeping your head directly in line with your shoulders to prevent UCS. While sitting or standing, avoid slouching or heavily leaning to one side. Try this exercise to realign your spine whenever you notice yourself starting to slouch. ***Disclaimer: Before beginning any workout regimen, always speak with your doctor. Please call your doctor if you suffer any tingling, numbness, or repetition of your symptoms. Exercise for correcting posture Standing with your back to the wall and your knees slightly bent, you should have your feet hip-width apart and about a foot away from the wall. To begin, lean back against the wall with your shoulders drawn back, opening your back up through the front of your shoulders. To create a little arch in the lower back, roll your pelvis forward or back. By contracting your lower core, you can stop any excessive arches. In order to position your head such that the plane of your face is parallel to the wall, tilt your chin slightly back. For five seconds, maintain this posture. Complete two sets of five repetitions while relaxing. 2) Extend Your Muscles to Relax Take a break from your job to stretch and move around if you notice that your neck and shoulder muscles are becoming tight. Here are a few neck and shoulder stretches that can help lower muscle tension and ease pain brought on by Upper Cross Syndrome. https://myofitness.com.au/myotherapy/