UPPER CROSSED SYNDROME AND HOW TO FIX IT

Forward head posture or turtleneck syndrome has become one of the most usual postural problems. It’s commonly associated to the upper crossed syndrome, which is described as the excessive anterior positioning of the head in relation to a vertical reference line, increased lower cervical spine lordosis (head forward, middle cervical spine extended, lower cervical spine flexed), and rounded shoulders with thoracic  kyphosis.

The underlying cause of this syndrome is poor posture and habits. When a slouched sitting posture is sustained for a prolonged period, spinal tissues are subjected to a significant load, so they deform and undergo remodelling changes that may become permanent.

This  posture  is  associated  with weakness in the deep cervical short flexor muscles and mid-thoracic  scapular  retractors  (rhomboids,  serratus anterior, middle and lower trapezius) and shortening  of  the  opposing  cervical  extensors,  upper trapezius, levator scapulae, pectoralis major, and pectoralis minor.

FHP has been linked to pain, fatigue, and restricted movement of the neck as well as symptoms attributed to excessive joint and muscle loading.

In the video below, we explain some exercises that can help you to correct this problem: 

You can find more information about this topic in the following papers:

Bae, W., Lee, H., Shin, J., & Lee, K. (2016). The effect of middle and lower trapezius strength exercises and levator scapulae and upper trapezius stretching exercises in upper crossed syndrome. Journal of Physical Therapy Science, 28(5), 1636–9. https://doi.org/10.1589/jpts.28.1636

Harman, K., Hubley-kozey, C. L., & Butler, H. (2005). Effectiveness of an Exercise Program to Improve Forward Head. The Journal of Manual and Manipulative Therapy, 13(3), 163–176.

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