Upper Crossed Syndrome condition is so common that it is recognized as an occupational disease in most Western European countries and Canada.Over time, this posture of “forward head” and round shoulders, becomes automatic and creates tension in the neck, neck muscles, headaches and fatigue that eventually won’t go away & promotes constant neck and upper back pain. Here are three neck stretches / exercises that will help you correct this poture problem, that you should be performing 6 times a day each. These neck stretches / exercises are very easy to accomplish: just must make sure you feel the stretch just above the chest and upper back, every time. As with any stretches / exercise that aims at the muscles, take it easy, do not force it and if you can, validate it with your doctor, physical therapy, chiropractor: anyone who know what they’re talking about.
Stretch #1 – Round shoulders exerciseFind a corner somewhere in the house, put your hands on the walls & press while keeping the hands well perpendicular (look carefully how the chiropractor places his hands on the video: you do not want to hurt your shuolders with this stretch) and lean gently towards forward until you feel the stretch in the chest and upper back. Do not force more than that. Keep the posture for 30 seconds. Repeat 6 times a day.
Stretch #2 – Chest muscles exerciseHands flat on the wall, arms and wall must form the perfect square angle. The arm should keep the position while you rotate your upper body until you feel the stretch, in the same spot: the muscles above the chest and the upper back. Keep the posture for 30 seconds. Repeat 6 times a day.
Stretch #3 – Upper back exerciseThis is an effective exercise for strengthening upper back muscles. Due to constant sitting, the head ends up by bending forward & the upper back muscles get weak eventually. In addition to stretch the upper back muscles, this exercise will make you aware of your bad posture (if any) and should help you fix it once and for all.
- Keep your arms at your sides, turn the palms facing forward.
- Pull the shoulders back and hold the position. The shoulders must go down, not up.
- Squeeze the shoulder blades as if they were to hold a pencil.
- Pull the head back and keep this posture.
Remember these upper back, neck & shoulders exercises next time you sit at your desktop!
Constant forward head posture and rounded shoulders that create tension in the upper back, the neck, the shoulders and causes fatigue and headaches.
To avoid this posture when sitting at your desktop, keep your forearms on the armrests of your desk chair.
And avoid sitting on a desk chair without armrest because that will kill your back!
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