How to "fix" Upper Cross Syndrome (the common sense way).

Oct 28, 2024 · posture

Visual Representation: Upper Cross Syndrome

Either through YouTube, Google or a well-meaning personal trainer, you’ve been “diagnosed” with this Upper Crossed Syndrome thing.

I put diagnosed in parentheses above not to belittle this condition or to be facetious. This kind of posture sucks. It’s uncomfortable, painful and annoying.

Image: Anatomy of Upper Cross

The way to finally fix upper crossed syndrome is to reframe it as a movement and weakness problem. It is a common type of posture—a way your body fights gravity because of weakness.

Fix Upper Crossed Syndrome by Reframing it

The classic example of upper cross syndrome is rounded shoulders, a flexed upper back and a head that is protruding forward.

Image: Corrective Exercise Demo

Upper Cross Syndrome Exercises (Correctives)

The first step in changing your posture is building better body awareness. You can’t fix what you don’t understand. This is where corrective exercise can be so useful. It teaches your brain and body what a better posture feels like.

Example: The Wall Stand

Like the Wall Stand for example. You can easily perform this exercise and do it without the attention it deserves. If you don’t take the utmost effort to ensure your entire back is on the wall then you won't get much value out of the exercise.