What is Upper Crossed Syndrome?

Updated: Sep 5, 2019

UCS is tightness of the upper trapezius and levator scapula on the dorsal side crosses with tightness of the pectoralis major and minor.

Weakness of the deep cervical flexors ventrally crosses with weakness of the middle and lower trapezius.

How is this caused? A result of these overactive muscles, the surrounding counter muscles become underused and weakened also (mouth breathing).

Common symptoms are:

Forward head posture Rounded shoulders A hunched upper back Headaches Shoulder pain, upper back and neck pain.

Having problems? There are a couple of possible solutions,

Place a lacrosse ball under the chin. This forces you to tuck the chin. Strengthen the weakened musculature.

Once you’ve learned how to “set” the shoulders, the next step is to perform this movement with added resistance.

Banded facepulls and seated/standing rows, you can purchase these bands and lacrosse balls from

Need help or want to know more? Send us a message!

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