One of the common postures that I see as a Remedial massage therapist is an upper cross syndrome and you might need to know about it if you have to be in a sitting position for long period of time, using computer most of the day, and stay in an office environment or a school.
Upper cross syndrome forms by two major postural characteristics; Forward head posture and thoracic hyper-kyphosis, these are both excessive curvatures in cervical and thoracic spine compensating one another. And another posture that is not included in the ‘syndrome’ but we shall add a rounded shoulder posture since a lot of the time the upper cross syndrome is prone to cause the shoulders to protract and roll in medially.
1. Forward Head Posture: As the name itself, it is a posture of the head sitting forwarded and also an excessive curvature in cervical spine (the neck). It shortens cervical spinae muscle, upper trapezius and causes a lot of tension in sub-occipital (bottom of the skull), base of the neck into the shoulder. Often causing headaches and migraine, also in severe cases cervical facet joints could be impinged.
2. Thoracic Hyper-kyphosis: A posture that normal curve of thoracic spine (Mid spine) is excessively protrude, often called as humped back. This excessive posture causes middle of the back to over stretch and lengthen causing a lot of stress and intensity to thoracic spinae muscle group, Rhomboids, and mid to low trapezius. And it also limits movement through mid-back and intercostal joints (rib cage).
3. Protracted/Rounded shoulder: Often comes along with the upper cross syndrome causes tightness in pectoralis (chest muscle), infraspinatus (shoulder blades). It often forms trigger points in shoulder muscles causes headaches and refers pain down to arm/hands.
Everyday Tips for Upper cross syndrome
Chin tuck exercise: Pushing the forwarded head backwards and tucking the chin at the same time, straightening the cervical spine.
Upper trapezius stretch: Sitting with the shoulder relaxed, slowly tilting the head towards one shoulder. The opposite side shoulder remains and pushing downwards to increase the stretch. Hold the stretch for minimum 30 seconds.
Drop the shoulders and bring the body aligned neutrally.
Stabilize the neutral up right sitting using the core.
Good ergonomic settings because everyday use of your body will become you.
Remedial massage and Upper cross syndrome
Remedial massage is a great way to start the journey of improving the upper cross syndrome. Because essentially you will need to improve the posture to get better which mean you will have to balance the muscles strength and it is a very hard work to build a muscle that doesn’t have any strength. So before you get to strengthening the weak muscles, remedial massage assist those weak muscles to tone up and be tension free, loosening the dominant muscles that are limiting movement and allowing the body to do strengthening exercise or holding the better posture for longer and easier.
What do we do?
Tone up the lengthened weak muscles, release the dominant shortened muscles and trigger points to reduce pain, discomfort and limited range of motion.
Increase movement and flexibility by mobilizing stiff cervical, thoracic spine and shoulder joints.
Prevent worsening of the posture which could lead to chronic pain and immobility.
Informative advice that will improve client’s everyday posture.
At Harmonize Body Works, we use multiple modalities such as dry needling, cupping therapy and taping to enhance the result and improve the overall symptoms of the posture. Contact us for more information about the treatment plan and we are open to discuss about your goal and expected outcome!
Written by Seonkyo Kim; Dip. RMT
Great post, Seonkyo!
O.C