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Exercises to Correct Upper Crossed Syndrome
Рет қаралды 89,043
Күн бұрынIn this video, Maryke explains what upper crossed syndrome is and why it develops. She also demonstrates exercises that you can do to correct it and gives some advice on how to continue strength training while you correct it.
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Chapters:
00:00:00 Introduction
00:01:01 What is upper crossed syndrome?
00:02:46 What causes upper crossed syndrome?
00:05:39 How to correct your posture
00:08:50 Stretches for upper crossed syndrome
00:17:07 Strength exercises for upper crossed syndrome
00:22:47 Weight training with upper crossed syndrome
00:24:19 How we can help
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@KerryFairbanks Жыл бұрын
I saw this video once years ago and I always remember "push the ceiling up" with my head for a posture cue while weight training. I have been working out for years and that little segment where she covers that cue was invaluable because like she says "shoulders back" is too ambiguous and many people do a weird scrunch movement if they don't know how to manipulate their scapula but pushing the ceiling up with the head actually naturally positions the upper body correctly as it's addressing the real issue ie the position of the head/neck and thoracic muscle engagement. It almost has nothing to do with deltoids... I'm glad to have stumbled on this video again as I have searched for it but didn't find it till tonight just by chance
@barracuda8405 2 жыл бұрын
i love you, i have a very bad posture and hunched shoulders since forever and my neck often gets stiffed and my chest even started hurting when i'm in a certain position or when i sit for too long, the excersice while laying on the floor on a side and moving arms helped me instanlty with my neck pain i am so thankful, i'll keep doing these excercises! thank you so much!
@RudyVampburg 3 жыл бұрын
I used to be a very active gamer around when COD Black Ops 2 Came out (2012), and I didn't really care or acknowledge how I was sitting because I was just a kid back then. 5 years of playing that game and I developed a hunched back, rounded shoulders, and forward reaching neck. When I started to get into my teenage life and stop playing as many video games, I started to realize how awkward my posture was. It wasn't that bad, But you could tell I was a gamer. I remember looking at pictures of me before I got into gaming so much, and I had a naturally perfect posture. I became self-conscious of my posture, which ended up being a great thing because it caused me to continuously fix it over time. Simply holding my neck and shoulders back, while keeping my back straight over the span of a year and a half fix my nerd neck/ upper cross completely. I then started getting into working out and built a very nice physique with my good posture. Unfortunately, however. As an adult that still works out and is active I now have the exact OPPOSITE problem as when I was a kid. I now have lower cross syndrome due to always overcorrecting my posture and keeping an arched back. My pelvis is now anteriorly tilted and my hip flexors/ erectors are tight. I'm now working on fixing my lower cross syndrome that I got from trying to fix my upper cross syndrome. I also dance for a career, so that too plays into my now discovered anterior pelvic tilt. Just like my previous upper cross though, It's not too bad, and I still have good mobility. As a dancer though, I would like more. just thought I'd share my story because I thought it was quite interesting that I have had both sides of the spectrum over my life so far.
@RudyVampburg 3 жыл бұрын
@The Creature 911 I was the same way. I can help you if you want me to, my snapchat is "Swrvvvv"
@AbidKhan-rb9je 4 ай бұрын
Sir lower cross syndrome ko thik hone me kitna time lgta hai if hm properly excersize kre to
@rock-on6nt Ай бұрын
My PT who I highly regard says there are alot of myths out there about anterior pelvic tilt being bad for you. If you are as active as you say it is part of your being active and working out but it's not necessarily bad or something that needs to be corrected. I do heavy squats and deadlifts and have an anterior pelvic tilt as well. The only time I will focus on it is standing at the kitchen sink for awhile doing meal prep and/or washing dishes or say standing in a long line. I actively flex my glutes to counteract it. Just be sure to do some more research. There are alot of people trying to sell you fixes for it, and it's not really necessary.
@giselleq7483 3 жыл бұрын
The exercise at 14 minutes was what I was doing to relieve my back pain without knowing what I was even experiencing. Thank you for the information and help bless you
@alexandriacarraso585 3 жыл бұрын
This was extremely helpful! I feel so informed and ready to start tackling my own upper cross syndrome. I'll be saving this video to watch again and again.
@NeelSea 3 жыл бұрын
Me too. I have been unable to even find a PT that knows how to treat it. Been to 3
@jacobjoseph5587 2 жыл бұрын
@@NeelSea Have you made any progress? Not tryna be annoying lol
@NeelSea 2 жыл бұрын
@@jacobjoseph5587 im finally starting to see progress, I think from these the most. kzfaq.info/get/bejne/i56Pdaias86vl6c.html kzfaq.info/get/bejne/ebGWiNej2a3FgHk.html Rolling my pecs, lats, back of shoulder, back of underarm, and along the spine. And doing this exercise for middle/lower traps. Consistently every day. And paying attention to my posture. I’m finally starting to see some changes. Hope this helps!
@ziadpomaser9544 Жыл бұрын
Any changes? How do you feel did it work
@alexmcewan2209 Жыл бұрын
This is the best video I’ve seen. I tried them tonight and already feel a difference, I will continue to follow your advice 🙌🏼🙌🏼
@SportsInjuryPhysio Жыл бұрын
Great to hear!
@princessjedi 3 жыл бұрын
Thank you for doing this video. Since lockdown I’ve been sitting on my couch working (laptop on a low coffee table). I’ve been playing an exercise game in VR (Beat Saber) and noticed a new awful pain in my left shoulder and tightness in my right chest, neck pain and really sore points in left upper back. I thought I just needed to stretch my arms more and this wasn’t helping and actually causing more discomfort. Sure enough... this is exactly what I needed. My posture is so bad I’ve been exercising while leaning forward, too!! I’ve been following the stretches and using resistance bands to slowly start do some of the exercises to strengthen my back and WOW what a difference in less than a week!! I also appreciate seeing you fiddling with towels etc as I also was able to play with small pillows and towels and find a comfortable spot. The advice to “grow taller” helped me a lot too. I was jamming my shoulders back and I aggravated something in my shoulder too. Now when exercising my stance is much better. I think many that have been also cooped up like me may start to notice they suddenly have issues ramping up activities they used to be able to do just fine. Hopefully this helps them too. Thank you, again. I’m really feeling better already. Wanted to let you know it helped. 😊
@MrInterpriser 2 жыл бұрын
What kind of back strengthening exercises were you doing
@rock-on6nt Ай бұрын
Two of the issues you missed it can cause are golfers elbow and/or tennis elbow. Many people don't understand this connection but the rounded shoulders absolutely lead to both of these. I never believed it until a friend of mine who is severely overweight, doesn't work out at all or play sports, and has forward neck syndrome (I call it that vs upper cross syndrome, got a super bad case of tennis elbow to the point of wearing a brace, etc.. It was solely due to his shoulders rounding forward along with the forward neck.
@CanadianMang Жыл бұрын
Very very helpful, thank you very much.
@SportsInjuryPhysio Жыл бұрын
Glad it was helpful!
@only4uelen4ever 3 жыл бұрын
Dear Maryke, thank you so much for this valuable video!!! Helped me tremendously. Also reminded that keeping a good posture isn't just for looks, but most importantly for wellbeing ;)
@migrainejourney Жыл бұрын
This was very insightful! Thank you for curating this content!
@JCM-mi5re 3 жыл бұрын
This is great!! Exactly what’s going on with my neck for months! It’s also exacerbated by the way car seats are built these days. The headrest is thrust forward and there’s a big gap between your shoulders and where your head meets the headrest. I purchased something that takes up that gap in my car seat which allows me to sit up straight while I’m driving. Now I just have to work on sitting up straight while I’m on the computer eight hours a day!
@NeelSea 3 жыл бұрын
Same with recliners. They all push your head forward. So frustrating
@JCM-mi5re 3 жыл бұрын
@@NeelSea my recliner is 22 years old and still in good shape but you’re right. I have 12 in. Square pillow I put in the small of my back to remedy that gap. Works very well!
@lucyilly428 2 жыл бұрын
Finally a video with some useful information thank you.
@SportsInjuryPhysio 2 жыл бұрын
Glad it was helpful!
@jc10747 2 ай бұрын
Cycling often promotes this hunched position, particularly with ultra events. Careful of lower rib flair. Sled pull is a good full body replacement for seated row. Similarly using one or two bands around the center of the barbell for deadlifts….pull the strap rearwards throughout the full deadlift movement (see squat university).
@an-ub8kv 3 жыл бұрын
Thank you for this video! Should I do these exercises every day? Would doing them in the morning and evening work?
@ahfkajhfk 2 жыл бұрын
you are awesome. very knowledgeable, great video. wish you were my PT!
@SportsInjuryPhysio 2 жыл бұрын
Thanks!
@feiwong70 2 жыл бұрын
Thank you so much for these awesome videos, Maryke! They are all clear and concise. It makes a lot of sense some certain exercises do not work because of incorrect execution. Love your channel!
@SportsInjuryPhysio 2 жыл бұрын
You're so welcome!
@kallievangas9730 3 жыл бұрын
Thank you for this! Do you have any tips for weak suboccipital muscles ?
@deborrahkimpalmer1752 2 жыл бұрын
Best explanation ever -thank you
@adina3901 9 ай бұрын
This was a really great video, one of the more informative ones I’ve seen on the topic. I would love to know best sleeping positions for uppercrossed syndrome, as well as breathing tips! I tend do be a side sleeper and often wake up stiff. I also feel that my ribs flare and that I’m in a chronic state of inhalation. Thanks! 😊
@SportsInjuryPhysio 9 ай бұрын
I only have very basic knowledge of breathing techniques - perhaps if you search for channels specializing in belly breathing you will get some drills to do.
@sylphidstriker6909 2 жыл бұрын
My case is mild in comparison to most and I shouldn't have gotten so lazy but I'm looking to fix it. Thank you for the info and showing us how it's done ❤
@SportsInjuryPhysio 2 жыл бұрын
Best of luck!
@daviddrayton3521 10 ай бұрын
Thanks i was starting to get neck pains while running, and these exercises seemed to have helped
@SportsInjuryPhysio 10 ай бұрын
Great to hear!
@marie-annecody83 2 жыл бұрын
dear Maryke, this would be great but it is confusing at times because it runs out of sync, so when you demonstrate what not to do and then what to do instead, it is really confusing. I wonder if you could put it in sync and publish it again...but I have got used to it a bit, so don't take it down until you've got the new one up??? Thank you so much you are a very good communicator - it is only the technology not working xx
@jenniferg3251 2 жыл бұрын
Excellent explanation!
@summa1278 4 жыл бұрын
I have started doing this today. My posture became very slouchy after a car accident. I hope this will solve my posture and the tension i have in my upper back/neck.
@SportsInjuryPhysio 4 жыл бұрын
Good luck with it Summa. Remember - general upper body strength training can also work wonders for posture as long as you do it with good form. xm
@maboshemunyinda6600 2 жыл бұрын
thank you for doing this video
@mahmoudalawneh8808 4 жыл бұрын
This video is extremely informative. I'd recommend spending a bit more time on editing it. Otherwise, it is wonderful.
@wirrbel 8 ай бұрын
If recommend to look at other videos if you don’t like the editing. Content is spot on and editing is fine
@gigikari7646 Жыл бұрын
Thank you very much, so helpful ❤️
@SportsInjuryPhysio Жыл бұрын
Glad it was helpful!
@weebarra 2 жыл бұрын
U are brilliant thanks xxx🏴💕
@SportsInjuryPhysio 2 жыл бұрын
You’re welcome 😊
@shaheenmunawar3309 9 ай бұрын
Excellent guidance.
@Shubeeduwah 3 жыл бұрын
Wonderful informative video, thanks!!
@SuperMani666 3 жыл бұрын
Great thank you
@laurenthudelot94 4 жыл бұрын
Thank you so much for this video! it really helped a lot.
@HarrySingh23824 3 жыл бұрын
very helpful thank you
@youwillownnothingandbehapp2678 Жыл бұрын
Well I gave all this a go, and realized I have to choose between my awful posture or equally as horrendous double chin.. great. God has taken my bird and my bush.
@SportsInjuryPhysio Жыл бұрын
I feel your pain with regards to the double chin! For me it works best to just think about growing a bit taller. Remember - there is no perfect posture - just correcting it with a few degrees usually makes a difference.
@inderjitsingh2341 Жыл бұрын
Thank you so much!
@SportsInjuryPhysio Жыл бұрын
You're welcome!
@chris10184 6 ай бұрын
You are amazing thank you
@SportsInjuryPhysio 6 ай бұрын
You are welcome
@uranus0996 3 жыл бұрын
This was an amazing video I really hope I could get rid of this. I’m so tight behind my shoulder blades and neck !!! Does anyone know how long does it take to get rid of it ?
@clamum 3 жыл бұрын
I'm not sure if she mentioned it, but I recently heard in other videos on upper cross that it might be a few weeks for some improvement to three months to learn a new habit (for your body to use the proper posture).
@user-ym6js2lf5g 3 жыл бұрын
3 months
@breafarbe1065 3 жыл бұрын
Did you mention whether we can do weights w/ dumbbells or not? So i assume not good for upper syn. It was a very good info! Thanks
@Ayva_K 3 жыл бұрын
dumbbell rows
@realvanillahair Жыл бұрын
what about the genetics that plays a role in posture- small upper body, bent shoulders etc
@SportsInjuryPhysio Жыл бұрын
There truly isn't a perfect posture and posture is not really strongly linked to pain or injury. Lots of people with awful postures have no pain etc. So I don't get to hung up about it.
@priscillareddick8327 2 жыл бұрын
You really helped me thank you so much. Now I can start working out again.
@SportsInjuryPhysio 2 жыл бұрын
Happy to help!
@4munitas 4 жыл бұрын
Great video. That will help me.
@hanin3580 4 жыл бұрын
4munitas so what’s happened ? Did u see any changes?
@bernadettemeade7259 2 жыл бұрын
Do you have a video on Lower Crossed Body syndrome please...I have Upper and Lower.
@SportsInjuryPhysio 2 жыл бұрын
Hi Bernadette, Unfortunately we don't have such a video. I've put it on the to-do list.
@bernadettemeade7259 2 жыл бұрын
@@SportsInjuryPhysio thank you for replying
@nrobb7872 2 жыл бұрын
awesome video... do you have one for Lower Cross Syndrome as well? And how do you do any of the ones with knee pain?
@erikbebernes312 4 жыл бұрын
This is great. Thank you!
@reversule 2 жыл бұрын
is it normal to feel sharp pain in the upper back / thoracic zone when laying on my back doing the exercise at 12:00 ? PS: i get a sort of deep release after i'm doing the exercise ( "fighting trough the sharp burn/pain") and has anyone FULLY RECOVERED from upper crossed syndrome ?
@englishandryk 3 жыл бұрын
Spectacular! It's really very good and useful info. Since now, I will start fixing my UCS. If I won't forget I share my results with you. I suppose everyone is interested in how much time it takes to fix. (I am a personal trainer)
@imebre2855 3 жыл бұрын
Results?
@cecekaye5981 2 жыл бұрын
How did it go?
@englishandryk 2 жыл бұрын
@@cecekaye5981 it succeeded. It was really easy: load back, while relaxing pecs. Also you can apply some massage and thoracic mobility exercises
@oblivionfps6058 3 жыл бұрын
9:40 - 10:46 11:40 -13:28 - after or by itself 14:16 -16:00 - after or by itself Door frame - before workout 17:35 - 20:41 Seated row - posture is crucial Pull-ups - inclined 22:36
@paigecrofts1 Жыл бұрын
Will this fix winging scapula too because I have upper cross syndrome but I noticed the muscles in my back/ shoulders also stick out abnormally.
@SportsInjuryPhysio Жыл бұрын
The best way to improve winging scapulas is through strengthening your back and shoulder muscles with exercises like seated row machine. But remember, some degree of winging is perfectly OK to have.
@paigecrofts1 Жыл бұрын
@@SportsInjuryPhysio thank you I will try this, do you have an estimated idea how long it could take to see improvements?
@superflash1980 4 жыл бұрын
I lift weights a lot and have started getting achy pain between my shoulders blades. ( I do have a forward head posture) I also get pain there when I take a deep breath. Within 30sec of doing stretches for upper cross syndrome the pain was gone. Usually comes back an hour or so later. Does this mean there's a good chance I have upper cross syndrome? I haven't seen or heard of anyone having pain when taking a deep breath.
@SportsInjuryPhysio 4 жыл бұрын
It is actually quite common to feel pain when taking a deep breath if the joints near where your ribs attach to your thoracic vertebrae are injured because as you breathe in it makes the ribs move and also those little joints. It may be worth looking at your form and doing flexibility work on a regular basis.
@leanamorosi6250 4 жыл бұрын
Thanks for sharing great info!
@ivansavic8087 2 жыл бұрын
Great vid
@albo5106 2 жыл бұрын
Thank you 😊
@johntait491 4 жыл бұрын
Thank you. A very comprehensive and informative video. I'm pretty fit and strong for my age, but I'm unable to do "wall angels". I've tried and tried, but I cannot get my elbows and hands flat on the wall, which I'm told is a symptom of UCS. Will your schedule of exercises that you demonstrate, help..?
@clamum 3 жыл бұрын
Hi, I'm not sure if you're still trying to address this, but I also think this is a pretty good video with some stretching and strengthening movements: kzfaq.info/get/bejne/rbV7hdpztt-smmQ.html
@lw7654 3 жыл бұрын
Very informative. I do have forward head and rounded shoulders, well one shoulder and a slight head tilt to right. I also am having issues on and off with dizziness usually arising after laying down. It’s only for seconds. So laying down especially for me doing these exercises are out for now. I would have to do everything while standing. My scms/scalenes and the upper traps are always “on”. It’s a vicious cycle. I think I’m going to try massaging the scm/scalenes and upper traps then do these strengthening exercises. Hopefully, so,ething good will come fromit. Thank you
@shaunvenn6486 Жыл бұрын
brilliant thank you
@SportsInjuryPhysio Жыл бұрын
You're welcome!
@bartsonson 11 ай бұрын
needs more likes!
@rustedvulture8974 2 жыл бұрын
As a volleyball player I’m always hunched, which doesn’t help my shoulders lol.
@TheAbdulaziz786 2 жыл бұрын
Hello DR what brand of watch you are wearing
@Rokia2003 2 ай бұрын
Is this good for beginners
@SportsInjuryPhysio 2 ай бұрын
Yes, it usually is
@HLGomer 3 жыл бұрын
Great video, very informative. Some editing will definitely make it even better.
@apesposito557 4 жыл бұрын
Voice playback is out of sync x
@SportsInjuryPhysio 4 жыл бұрын
I know! Just realised 😖
@knifeyazaurus9684 2 жыл бұрын
The multifidus are at the front of the neck? Did you mean Longus Colli?
@SportsInjuryPhysio 2 жыл бұрын
Indeed
@TsarOfTheStar 10 ай бұрын
So do this after a weights session?
@SportsInjuryPhysio 10 ай бұрын
Yes, and also days you don't necessarily train arms. Just not immediately before weights session. Although - you could do it as part of warm-up before weights session but then just follow it up with activation exercises. I often find that works well for me if I can feel my shoulders are restricted from sitting at laptop all day.
@AndrewHedlund100 2 жыл бұрын
I’ve got this big time
@h0stile420 3 жыл бұрын
excellent video mam.I have quite progressed with my posture.Also I think your feet are cute :j
@lucypeace6132 Жыл бұрын
This condition is also a problem for neurodivergent people but for none of these reasons and it may be confusing when coming across it. Because a neurodivergent person with this condition will be hypermobile, meaning they don't have some of the limits of movement, they will be limited to a point, but will have more mobility and for them, this condition is caused by loose connective tissue which forces the muscles to do the job, which can result in the wrong muscles doing it and them having this condition as a result. It would be remiss to skip the 'computer posture' reason as contributing, but for neurospicy people, it's more about hypermobility.
@silkecarina991 7 ай бұрын
bro being hypermobile has nothing to do with neurodivergency whatsoever.
@lucypeace6132 7 ай бұрын
@@silkecarina991 When I wrote the above, this information was new to me so I thought they were one and the same because the information was pretty new. Having neurodivergence doesn't mean a person will have hypermobility. However, they are comorbid. Meaning being neurodivergent makes it more likely that you may also have hypermobility. This also happens with autoimmune disorder and quite a lot of other things. The progress in research is all recent, because researchers weren't really looking into neurodivergence to a great degree until the diagnostic manual release in 2013, internationally called the ICD-10 and the American version the DSM-5 released the same year. That's when women suffering autism and adhd, adult autism and adhd and the comorbidity of autism and adhd were finally officially recognised. This opened up new avenues of research and has led to the discovery of comorbidities including hypermobility, Ehlers Dahnlos Syndrome, autoimmune disorders, among others. The research is fast moving in this area right now. So yeah, neurodivergence and hypermobility are related. As the scientific paper below details. pubmed.ncbi.nlm.nih.gov/35185636/
@danacamp5437 6 күн бұрын
@@silkecarina991wrong. STRONG comorbidity is recognized between hypermobility and neuro divergence. See RCCX theory, among other things, for more info.
@anarosef 9 ай бұрын
❤
@NightSky777 2 жыл бұрын
Posture: stand and walk like an Olympic Gymnast
@xpost92 7 ай бұрын
No the posture muscles are the deep thoracic/cervical extensors. If they don’t work the scalenes, traps, levator scap, splenius muscles take over. Fix upper back/cervical lordosis. Neck hinging degrades these muscles. But your postural correction is good and will retrain them. Forget chin tucking and flexors complete waste of time
@sharianderson8739 4 жыл бұрын
Thank you so much!
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