Less Pain with Improved Neck and Shoulder Posture

Upper Cross Syndrome

Upper cross syndrome is a common condition that is characterized by muscle imbalances in the upper body. It is characterized by a forward head posture, rounded shoulders, and an elevated and protracted scapula (shoulder blade). This leads to tension in the upper back and neck muscles, and weakness in the chest and core muscles.
Symptoms of upper cross syndrome can include:


  • Pain and tension in the neck and upper back
  • Limited range of motion in the shoulders
  • Weakness in the chest and core muscles
  • Rounded shoulders and forward head posture
  • Headaches and migraines
  • Poor posture
  • Fatigue and weakness in the upper body
upper cross syndrome posture

Upper cross syndrome can be caused by a variety of factors such as poor posture, sedentary lifestyle, repetitive stress injuries, and muscle imbalances. It is a common condition seen in people who spend a lot of time sitting at a desk or using computers and other electronic devices. It can also be seen in people who engage in activities that require repetitive movements, such as weightlifting or throwing sports.

The condition can be treated with a combination of chiropractic therapy and exercises, which can help to improve muscle imbalances and correct posture. This can include exercises to strengthen the upper back and neck muscles, stretch the chest and front of the shoulders, and improve core strength. Additionally, it is important to focus on correcting posture in daily activities such as sitting and standing, and to avoid prolonged periods of sitting.

It is important to note that upper cross syndrome is a common condition and early intervention can prevent it from becoming more serious over time. It is important to seek help from a healthcare professional if you experience any of the symptoms described above. They can help you create a personalized treatment plan that addresses your specific needs and goals.

Rehabilitation for Upper Cross Syndrome:

A 6 week rehabilitation program for upper cross syndrome may include the following exercises:

  • Brugger’s – To stretch and retrain normal posture and core control
  • Deep Neck Flexor work – to wake back up this deep postural muscle.
  • Scapular wall slides: To improve scapular control and strengthen the upper back muscles.
  • Rhomboid/Middle trapezius exercises: To strengthen the upper back muscles and improve posture.
  • Chest stretch: To stretch the chest muscles and improve posture.
  • Shoulder blade squeeze: To strengthen the serratus anterior muscle and improve scapular stability.
  • Chin tucks: To strengthen the deep neck flexors and improve cervical posture.
  • Overhead reach: To stretch the shoulders and improve range of motion.
  • Thoracic extension exercises: To improve mobility in the thoracic spine.

Next Steps:

The information provided here should not be used as a substitute for professional medical advice, diagnosis, or treatment. We invite you to schedule an appointment to meet with our doctors and find the best next steps for your unique situation.

Again, please consult with a licensed healthcare provider for personalized recommendations and advice regarding your specific medical condition or concern. If you are experiencing any serious symptoms or are in immediate medical need, please seek emergency medical care or contact your healthcare provider immediately.