What is Upper Cross Syndrome?
Upper cross syndrome (UCS) is a condition of muscular imbalance that affects the shoulder joint. A condition in which the cervical spine flexors, lower trapezius and rhomboid muscles are weak. The lack of these muscles performing correctly causes an overcompensation of the pectorals and the upper trapezius muscle fibres. This condition causes improper loading on the cervical vertebrae (C4-C5) and thoracic vertebrae (T4-T5). The loading of the glenohumeral, atlanto-occipital and cervicothoracic joints.
Cause
UCS is generally caused by chronic, poor posture. In this case, the kyphosis or forward lean of the neck and the anterior rolling of the shoulder. Usually caused by prolonged usage of computers/laptops with small keyboards and/or low tables that forces an individual into kyphotic position.
Symptoms
- Forward head lean
- Anteriorly rounded shoulders
- Hunched upper back
- Pain in the shoulders, neck and/or upper back
- Headaches
Treatment
- Ice therapy for the back of the neck to calm down headaches
- Pectorals and latissimus stretching
- Strengthening of the trapezius, rhomboids and posterior deltoids
- Physiotherapy
- Chiropractic therapy
Prevention
Due to the fact that UCS is a chronic, musculoskeletal imbalance, maintaining ideal posture where the neck, shoulder and upper back joints are properly loaded would prevent an individual from developing this condition. Proper ergonomics of desks and electronics (Ex. small keyboards, laptops) that does not force the individual into a biomechanically compromising position would also be ideal for preventing UCS.
