I see patients coming in day after day with something we like to call Upper Cross Syndrome. This is when the muscles in the upper back and neck as well as the chest are to tight and it is cause by us spending to much time looking down. There are many parts of our daily routine that cause us to look down but cell phones and laptops seem to be the main culprits. In order to help combat upper cross syndrome I am sharing there exercises with you if you have any questions please do not hesitate to call or stop by the office. 


Lying down exercises

  1. Lay flat on the ground with a thick pillow placed about a third of the way up your back in alignment with your spine.
  2. Let your arms and shoulders roll out and your legs fall open in a natural position.
  3. Your head should be neutral and not feel stretched or strained. If it does, use a pillow for support.
  4. Stay in this position for 10–15 minutes and repeat this exercise several times per day.

Sitting down exercises

  1. Sit with your back straight, place your feet flat on the floor and bend your knees.
  2. Put your palms flat on the ground behind your hips and rotate your shoulders backward and down.
  3. Stay in this position for 3–5 minutes and repeat the exercise as many times as you can throughout the day.