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Let's find out Upper Cross Syndrome Exercise.
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Upper Cross Syndrome
Hello, this is BlackGreenCo:) Let's find out Upper Cross Syndrome. 1. What is Cross syndrome? Lower cross syndrome is a phenomenon in which muscle imbalance occurs and muscles become overactive and..
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Upper Cross Syndrome Exercise (3, 4)
Let's learn how to exercise Upper Cross Syndrome, which is easy to do alone. It is a exercise method of Activate/Integrate, the third and last steps of calibration exercise.
|
Tightness muscle |
Weakness muscle |
|
Upper trapezius |
serratus anterior |
|
Levator scapulae |
rhomboid muscles |
|
S.C.M (sternocleidomastoid) |
Mid, low trapezius |
|
scalene |
teres minor |
|
latissimus dorsi |
infraspinatus |
|
teres major |
|
|
subclavius |
|
|
Pectoralis major |
|
|
Pectoralis minor |
|
-The third Activation technique:
It activates and strengthens weakened muscle tissue.
-Serratus anterior relaxation/strengthening
-shoulder shrug
1. Focus on the movement of the wing bone in the table top position.
2. Slowly breathe in and lower the chest toward the floor so that both wing bones stick out.
3. Breathe out and return so that your wing bone is flat again. Do not let your head forward or drop (repeated 10 times).
- Muscle strengthening: rhomboid muscles, mid, low trapezius, teres minor, infraspinatus
-Alternate arm & leg lift
1. In the prone position, spread both hands wide and both feet wide.
2. Lift your right arm/left leg while exhaling. The left hand/right foot on the floor supports the floor and lifts the upper body and neck longer.
3. Middle and upper-class men lift their left/right feet slightly from the floor to do the action.
4. Repeat 10 to 20 intersections on both sides.
-Superman
1. In the prone position, spread both hands and feet over the shoulder width.
2. Breathe out, lift both hands and feet together, stop for about 5 seconds, and come down while breathing.
3. Repeat 10-20 times.
-Muscle strengthening: teres minor, infraspinatus
-Rotator cuff exercise
(If you have a shoulder pain, put a towel between your elbow and side. place a pillow or towel so that it doesn't strain between the neck and shoulder.
1. Secure the elbow to the side while lying on the side.
2. Breathe out and slowly raise your hand on the ceiling.
3. Adjust the weight between 1kg and 5kg and repeat 10-15 times.
If you have a hard time or pain, you can do it with your bare hands. Since this exercise is a small muscle exercise, you may feel pain when your muscles are used, so it's better to distinguish the pain from the exercise feeling.
-rhomboid muscles, mid, low trapezius, teres minor, infraspinatus
Bent-over dumbbell lateral raise exercise
1. In the Dead lift position, the knee bends at an angle of 45 degrees and the upper body starts straight from the hip line.
2. Breathe out and spread your hands on both sides.
Don't stretch your elbows too straight and bend them slightly.
3. Please set the weight for each individual, and repeat 10-15 times.
-Last Integration Technique:
Train functional movements so that all muscles can be used in a natural and integrated manner.
-Serratus anterior, rhomboid muscles, mid, low trapezius, teres miner, infraspinatus
It uses unstable instruments such as balls and Bosu to make your entire body muscles work. You can develop a proprioception capability by repeating or maintaining the action.
+If Upper Cross Syndrome gets worse, you will have to start the right treatment before it's too late to prevent the symptoms from getting worse and the posture from getting worse.
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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