What is Proximal Cross Syndrome?
Do you suffer from rounded slouched posture, and chronic upper back and neck pain? Then you need to read this.
Today, we'll shed light on the most common presentation I see in the clinic, it is called Proximal Cross Syndrome (PCS) or also known as Upper Cross Syndrome.
What is Upper Cross Syndrome?
It is a condition that affects the muscles and joints in the upper body, particularly the shoulders, neck, and upper back. It occurs when certain muscles become tight and overactive, while others become weak and underactive. This muscular imbalance lead a to poor posture, limited range of motion, and discomfort.
Signs and Symptoms:
Rounded Shoulders: This is a class sign of PCD - slouched posture or hunching forward, resembling a turtle hiding in its shell.
Forward Head Posture: Your head jutting forward.
Upper Back Pain: Chronic aching or tension in the upper back and neck, due to the weight transfer not being even through every joint.
Neck Stiffness: Feeling like your neck is as rigid as a steel rod, making it difficult to turn your head freely, limiting cervical range of motion.
Struggling to head check in the car.Difficulty taking deep breaths: due to the rounding of your shoulders, there usually is some degree of collapse forward in the thoracic cage, which compresses the diaphragm (our main muscle for respiration)
Everyday Reminders and Tricks:
Ergonomics: Ensure your workspace is set up ergonomically, with your computer screen at eye level and your chair supporting your lower back. This will help alleviate strain on your upper body.
Sit Tall, Stand Tall: Imagine a string attached to the top of your head, gently pulling you upward. This mental image can help you maintain proper posture throughout the day.
Take Breaks: Take short breaks from sitting or repetitive tasks to stretch and move around.
Shoulder Blade Squeeze: Picture squeezing a lemon between your shoulder blades. This simple exercise can help activate the weak muscles and improve posture.
My recommendation: start by pushing the shoulders down, and then back - this will prevent over activation in the upper trapezius muscle.
Proximal Cross Syndrome may put your upper body in a tangled mess, but with a little knowledge and effort, you can untangle the knots and restore balance to your upper body.
Remember to be mindful of your posture, incorporate simple stretching and strengthening exercises into your routine, and take regular breaks to keep your muscles happy and healthy.
If you're experiencing persistent discomfort, please reach out and we can do a full postural and orthopedic assessment to make sure nothing more sinister is going on.
Mads x