Upper Cross Syndrome is a condition that results from poor posture and inactivity. Sports massage is a brilliant way to help reduce the aches and pains that are associated with people who spend long hours in front of a desk.
Working in Eastbourne at Lushington Chiropractic I have come across many people unknowingly suffering from upper cross syndrome. They suffer with upper back pain, mainly between their shoulder blades. This is more noticeable after a long day at work in front of a desk or at a computer.
What is Upper Cross Syndrome?
It is a result of poor sitting positions adopted by people when working at desks for prolonged periods of time. Unfortunately for many the requirements of most jobs involve many hours in the same stationary posture resulting in the upper body slowly becoming hunched. This causes facilitated muscles (tightened muscles) and inhibited muscles (lengthened and weakened muscles).
- Forward head
- Increased rounding of the neck and hunching of the upper back
- Rounded shoulders (Elevated and protracted shoulder blades)
- winging of the shoulder blades (scapula), where the shoulder blades come away from the rib-cage
Facilitated muscles are shortened, as they’re in constant contraction, reducing movement.
- Upper Trapezius (tops of the shoulders)
- Levator Scapula (top of the upper back)
- Pectoralis Major/Minor (front of the chest)
Inhibited muscles lengthen as they’ve lost activation and cannot fully contract.
- The Deep Cervical Flexors (front of the neck)
- Middle/Lower Trapezius (middle of the back)
- Rhomboid Major/Minor (between shoulder blades)
This imbalance creates joint dysfunction in the neck, the spine and the shoulders.
Upper Cross Syndrome is seen in Swimming
As a swimmer for Eastbourne swimming club, I have trained and competed with some amazing athletes. Not many people know that in swimming Upper Cross Syndrome is very common.
In swimmers, due to the upper body power needed, there is often a tightening in the pectoral muscles. This causes a rounded shoulder frame.
If left unseen to, this can cause the swimmer problems during training sessions and also competitions, often leaving the swimmer unable to train. One week out of the pool for a swimmer takes two weeks to get back to the original standard.
This can be costly for competitors.
The Dangers of Upper Cross Syndrome
If you’ve got upper cross syndrome you’re at more risk of developing neck, back and shoulder pain or injury.
When you’ve got upper cross syndrome there’s more pressure on your neck joints and strain on the muscles around your shoulders and upper back. These get achy, sore and can even result in early wear and tear.
In upper crossed posture your shoulder blades may “wing” (stick out), which can pinch or catch on the tendons around your shoulder. This pinching can result in shoulder pain and injury (e.g. tendinopathy).
How Can Sports Massage Help?
Sports Massage can be a brilliant tool to help reduce upper cross syndrome as it can target the individual muscles being affected.
For those “tightened muscles” such as the Upper Trapezius, Levator Scapulae, Pectoralis Major/Minor, massage can help stretch and relax the muscle back into their natural condition. We can also advise on relevant exercises and stretches to help improve things faster.
For the “inhibited muscles” massage can help reactivate and stimulate them back into working order.
Since working at Lushington Chiropractic in Eastbourne I have found immediate results. Massage can have a visual improvement after the first session.
It is important to work on your posture as the muscles will start going back into their old bad upper cross posture.
For upper cross syndrome it is important to work on strengthening those inhibited muscles as soon as possible. For Advice on how to do so look out for my next blog, Self-Help Tips For Upper Cross Syndrome.
This will explore easy ways to help correct your posture in day to day activities, including when at work. It will also take you through some easy activation exercises.
Look forward to seeing you next time,
Call now 01323 722499