In my last post I talked about a syndrome called lower crossed syndrome, so today we’re moving up the body to the shoulder girdle area. Problems in the shoulder girdle can actually develop as a knock-on effect of that same lower crossed syndrome. Either way, neck and upper-back pain is an all-too-familiar topic for most people. Where does it come from, and what can you do about it?
This syndrome develops from a sustained posture where, whether standing or sitting, the head is tilted slightly forward, the shoulders are rounded, and the upper back is slightly hunched.
Physical activities that encourage a muscle imbalance in the shoulder girdle:
- using a smartphone
- sitting at a computer
- driving
- cycling
- reading
- watching TV
Looking at it more closely, the upper trapezius, levator scapulae, and chest muscles become tight, while the deep neck flexors, lower trapezius, rhomboids, and serratus anterior become weak.
Symptoms of upper crossed syndrome include:
- neck pain
- headaches
- pain in the upper back and shoulders
- a feeling of exhaustion in the shoulder girdle
- discomfort in the shoulder girdle while driving, reading, or watching TV
- limited mobility in the neck and shoulders
- a feeling of pain or tightness in the chest
- pain, numbness, or a “dead” feeling in the upper arm
What to do about neck and upper-back pain?
The formula is, broadly speaking, fairly simple. First, you need to open up your chest. To keep your chest open, you need strong back muscles that hold good posture in place. Here’s a great video with a range of exercises you can choose from. All you need is consistency, and results are guaranteed!
