Daily habits come back to haunt with neck, shoulder pain | Sherman Rosier

Sherman Rosier

In today's world we spend a great deal of time on our devices ( laptop, cellphone) and on jobs where we sit the majority of the day. These habits tend to be the number one cause of upper cross syndrome.

Upper cross syndrome is a common postural imbalance that affects the muscles of the upper body, particularly the neck, shoulders, chest, and upper back. It is characterized by muscle imbalances and tightness that typically result from prolonged sitting, poor posture, or repetitive strain.

Stretching is one way to resolve upper cross syndrome, a common postural imbalance that affects the muscles of the upper body.
Stretching is one way to resolve upper cross syndrome, a common postural imbalance that affects the muscles of the upper body.

In upper cross syndrome, the muscles in the front of the body, such as the chest and neck flexors, become tight and overactive. The muscles in the back of the body, including the upper trapezius, levator scapulae, and neck extensor muscles, become weak and lengthened.

This imbalance causes the shoulders to round forward, the head to protrude forward, and the upper back to become hunched.

The crossed pattern of overactive and underactive muscles creates a distinctive pattern of muscle imbalances that can cause several symptoms, such as:

  • Neck and shoulder pain: The tight muscles around the neck and shoulders can cause pain, stiffness, and tension headaches.

  • Forward head posture: The head shifts forward due to weak neck extensor muscles and tight neck flexor muscles. It can lead to strain on the neck and upper back muscles.

  • Rounded shoulders: The tight chest muscles and weak upper back muscles contribute to a rounded shoulder position.

  • Thoracic spine stiffness: The hunched posture of the upper back can lead to stiffness and limited mobility in the thoracic spine.

  • Weak scapular stabilizers: The weakened muscles responsible for stabilizing the shoulder blades can result in shoulder instability and reduced shoulder function.

How do you resolve these symptoms if you have them:

Perform a combination of stretching and strengthening exercises to restore muscle balance and improve posture. This includes stretching tight muscles, such as the chest and neck flexors, and strengthening the weak muscles, including the upper back and scapular stabilizers.

A physical therapist or a knowledgeable fitness trainer can assist you in the correct stretches and exercises to overcome upper cross syndrome. Additionally, being aware of your posture throughout the day and ergonomic modifications can help to improve the condition.

Sherman Rosier
Sherman Rosier

Contact Fit & Functional of Tallahassee owner Sherman Rosier, GPT, CFT, NSCA CPT, PRS, at fitfunctional.com.

This article originally appeared on Tallahassee Democrat: Daily habits can cause neck and shoulder pain

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