If you haven’t read our previous 2 blogs on what Upper Crossed Syndrome is and phase I exercises to begin your rehab journey, check them out!
After you’ve completed an assessment with your chiropractor, received treatments, and carried out phase I exercises, you can move on to PHASE II! Phase I exercises should have reduced tightness felt through the trapezius, levator scapulae, and pectoral musculature, in addition to beginning to strengthening the deep neck flexors. Phase II now focuses on strengthening additional back musculature and improving mobility. Keep reading to learn more about the exercises in Phase II! This phase does require a Thera-band or some sort of resistance band for 2/4 exercises.
Brugger with Band
Begin sitting or standing with an elastic exercise band wrapped and secured around your palms. Begin with your arms at your side, elbows bent, forearms pointing forward. Move your hands apart from each other to maximally stretch the band while simultaneously rotating your palms out, straightening your arms, and pinching your shoulder blades together as your hands move behind your hips. Return to the start position and repeat.
Low Rows
Attach the center of an elastic exercise band to a doorknob or other sturdy object in front of you. Grasp one end of the band in each hand and with straight arms at your side, stretch the band backwards. Keep your palms facing backward and arms pointed straight down throughout the exercise. Return to neutral and repeat.
YWTL Scapular Depression
Stand with your straight arms raised above your head in a “Y” position. Squeeze your shoulder blades together and downward throughout the following sequence of movements. Lower your straightened arms to shoulder level, into a “T” position. Next, bend your elbows so that your fingers are pointing straight up while slightly lowering your elbows to make a “W”. Finally, while keeping your elbows bent 90 degrees, lower your arms to your sides so that your elbows are touching your ribs to form an “L” on each side and squeeze. Hold each position for 1-2 seconds and repeat.
Cat/Camel
Begin on all 4’s with your hands under your shoulders and your knees under your hips. Extend your back upward into a “mad cat” position while flexing your neck to bring your chin to your chest. Next, flex your back downward to sag into a” camel” position while extending your neck to look up to the sky. Slowly transition back and forth between these two positions. Repeat in a slow and coordinated movement.
If you think you can benefit from treatment and rehab for upper crossed syndrome, feel free to call the clinic and book in with Dr. Gillian Altheim or Dr. Brad Semeniuk. We are happy to help!
**Images and exercise description referenced from ChiroUp.com