Neck & shoulders stretches & upper back exercise for Upper Crossed Syndrome & forward head posture

Here are 3 stretches for relieving neck, shoulders & upper back tension and chronic pain.
Pain that is familiar to people who work all day sitting at a desk, facing the computer, or who suffer from stress.
While sitting for hours, days, weeks at their office, they eventually develop the so-called upper crossed syndrome.
Also referred to as musculoskeletal disorders (MSDs).
It is pain that radiates around the upper back, shoulder blades, upper trapezius and lower trapezius muscles and shoulders.
The pain is also felt in the muscles of the chest, the chest and the front of the shoulders, but people with back pain also have problem in that area, so the Upper Crossed Syndrome may not be the first guess.
It’s only when massaging the muscles and the upper part of the chest that on realizes the level of the tensions in this part of the body.
It is typical from people with upper crossed syndrome condition that they constantly keep their head forward, too far from the shoulders, as if their view was no longer good enough.

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 exercise

Find 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 exercise

Hands 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 exercise

This 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.

If you raise the nose, it is not good: just keep your head straight and as the chiropractor says on the video, try to create a double chin or even a triple chin.
The more chins you have, the better.
You should feel the stretch in the neck muscles and between the shoulder blades. If it’s the cse, you should also realize that you ‘ve kept a bad posture for too long.
Keep this position for 10 seconds.
Repeat 6 times per day.

Easy neck & shoulder & upper back stretches & exercises to fix upper crossed syndrome & forward head 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!