Upper cross syndrome will ruin your golf! (or any activity for that matter!)
UPPER CROSS SYNDROME:
In a previous post, I had explained what a “Lower Cross Syndrome” was. To recap, essentially it is a postural stance whereby the abdominal muscles and gluteus maximus muscle become long and weak and the lower back and hip flexor group of muscles get shorter and tighter.
Upper Cross Syndrome is no different in that it is a postural fault but occurs in the upper extremity.
Upper Cross Syndrome is characterized by long and weak cervical neck flexors along with long and weak upper back muscles. Crossing the other way, there are tight pectoral (chest) muscles and tighter upper traps and levator scapulae muscles.
This is a common posture that is adopted by those involved in a seated posture where the head protrudes forward during computer or clerical work. This, in addition to stress on the job, decrease in hydration and bad training habits only serve to re-enforce this postural fault.
An easy way of addressing this is to stretch what is tight and strengthen what is weak in that order. Therefore, here are 4 easy steps to take to re-condition” your posture:
- stretch the major neck muscles (traps, levator scapulae and sternocleidomastoid (SCM)):
- stretch your chest to open the forward pulling muscles
- strengthen your neck (6 point stance neck retraction against gravity)
Don’t forget that training and conditioning for fitness should ALWAYS include postural corrections to reinforce your posture further! You will feel taller, look better, and have less chronic irritations because your body is not fighting hard to correct your position when enjoying your activities!
Whether you are starting out or you would like us to help complement what you are already doing, call us for an Initial Fitness Assessment so we can create your own Action Plan for postural conditioning!