How to Manage Upper Cross Syndrome

Postural Correction:

• Maintain proper sitting posture: Keep your back straight, shoulders relaxed, and feet flat on the floor. Your knees and elbows should be at 90 degrees.
• Practice "chin tucks" to improve alignment of the head and neck.

Strengthening Exercises:

• Strengthen the deep neck flexors and upper back muscles to combat weakness.
• Chin Tucks - Focus on exercises that target the trapezius, rhomboids, and lower traps.
• “YTL” exercises

Stretching and Mobility:

• Stretch tight muscles such as the chest (pectorals) and upper traps.
• Dynamic Thoracic Extension (Field Goal)

Ergonomics and Lifestyle:

• Take breaks from sitting every 30 minutes to stand and stretch.
• Check your “Blind Spot” every hour.
• Adjust your monitor and keyboard.