The upper cross syndrome is characterized by distorted muscles in the shoulders, neck, and chest.
The back muscles of the neck and shoulders, in particular (the upper trapezius and levator scapula), become very hyperactive and tight. The muscles at the front of the chest (the major and minor pecs) shorten and tighten.
The surrounding counter muscles become underutilized and weaker as a result of these hyperactive muscles. Upper crossing syndrome is characterized by weak muscles at the front of the neck (cervical flexor muscles) and lower shoulders (rhomboid and lower trapezius muscles).
The disease is named after the "x" shape formed when hyperactive and underactive muscle areas meet.
Causes
Upper crossing syndrome can be caused by a variety of motions, but the majority of instances are caused by bad posture, notably extended sitting or standing with the head forward.
These are some of the activities that encourage this posture:
Driving
computer and a laptop use
watching TV for a prolonged time
excessive mobile use
gaming
reading
riding a bike
Injury or congenital limitations may also play a role in the development or emergence of the illness in some situations.
Symptoms
Common characteristics of upper crossed syndrome include:
the head is consistently or often in a forward position
inward curvature in the portion of the spine containing the neck (increased cervical lordosis)
outward curvature in the part of the spine that includes the upper back, shoulders, and chest (increased thoracic kyphosis)
elevated, protracted, or rounded shoulders, where the muscles are in a continuous state of being pulled or stretched forward
the visible portion of the shoulder blade sits out instead of lying flat (scapular winging)
Upper cross syndrome's distorted muscles place stress on the surrounding muscles, tendons, bones, and joints, causing most people to suffer symptoms such as:
headache
neck pain
strain in the back of the neck and frequently a weakness in the front
chest pain
stiffness pain in the upper back, particularly the shoulders
sore shoulder blades
pain in the jaws
trouble sitting, reading, and watching TV
driving for an extended amount of time
discomfort muscular stiffness, or soreness
limited range of motion in the neck or shoulders
numbness, tingling, and pain in the upper arms rib
discomfort and restricted range of motion in the lower back
Prevention
Avoiding activities that demand straining the head forward for lengthy periods is the greatest method to prevent and treat upper crossing syndrome.
Other preventative measures include:
minimizing time spent watching TV, reading, using laptops and computers, or driving.
taking 15-20 minute pauses when seated or engaged in problem-solving activities
getting adequate cardiovascular activity, ideally 30 minutes each day of low-impact activities like walking or swimming
being aware of and avoiding motions, actions, or activities that aggravate symptoms for as long as discomfort persists
practicing stretches for painful muscles in the back, neck, shoulders, and chest
exercising to target deficient muscles in the upper front neck and lower shoulders
ensuring that the steering wheel, book, TV, or computer screen is at eye level
In chairs, use a lumbar roll.
When making long phone conversations or transcribing, use a headset.
utilizing a single shape-retaining cushion
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