Forward Head

Hey guys, I know this is a pain in the neck but we have to talk about it. It’s called upper crossed syndrome. Or forward head. It’s becoming an epidemic. As a trainer, I am trained to assess how people carry themselves. I can spot tight calves, tight hamstrings and a tilting pelvis. Upper crossed syndrome (UCS) is the most common. It’s them dang devices we always have our heads in. Hope this helps.
Upper crossed syndrome refers to a particular configuration of overlapping overactive and underactive muscle groups in the neck, chest, and shoulders.
  • Common causes include a hunched over posture, often an effect of repetitive tasks, such as computer use and office work.
  • Symptoms include neck and back stiffness or aches.
  • Exercises are the main treatment and can help strengthen the weakened muscles of the syndrome.
  • It is not usually serious, but chronic issues of pain and damage to the muscles may mean treatment is usually wise.

Here are a couple of exercises you can even do at work to strengthen those muscles and relieve pain in the area.

Deep Neck Flexor (Chin Tucks) – cervical spine exercise counteracts forward head position. Stand upright with back to wall. Slightly tuck chin to chest and draw head back to wall. The muscles in the front of the neck should be active while holding this position for a set duration.

Chest Stretch – works on improving the range of motion through the pectoralis (chest) muscles. Place inside of elbow against a wall and rotate body away from anchor point until a stretch is felt across chest. Repeat on opposing side.

Good luck and chin up.

Please note: I welcome comments that are offensive, illogical or off-topic from readers in all states of consciousness.

Leave a Reply

Your email address will not be published.