Upper crossed syndrome is characterized by a muscular imbalance in the cervical, thoracic and scapular region. It is characterized by weakness of the deep back muscles and stiffness of the muscles of the neck, shoulders and chest. This imbalance creates poor posture, often associated with pain in the neck, shoulders and upper back.

The term "crossed" refers to the pattern of muscle compensation that occurs, in which the muscles on the upper side of the body are overly tight on one side and weakened on the other.

Among the most common causes, poor posture due to prolonged use of computers, smartphones and other technologies stands out, in which the person remains seated with their head projected forward; lack of physical activity and consequent absence of adequate strengthening of the back and core muscles; and stress and emotional tension.

Upper crossed syndrome may be reversible. The main approach involves strengthening weakened muscles (such as the back and core muscles) and stretching tight muscles (such as the pectoral muscles and upper trapezius). With regular exercise, it is possible to correct posture, relieve pain and improve the functionality of the cervical and thoracic region.

Exercises to minimize the effects of Upper Cross Syndrome include dumbbell rowing, pulldown, plank, Superman exercise, stretching of the chest, neck and shoulder muscles, stretching of the upper trapezius and exercises to improve posture and increase mobility (thoracic rotation and mobilization of the cervical spine).

With a regular and consistent approach, it is possible to restore postural alignment, reduce muscle tension and improve quality of life. Health and exercise professionals should guide people to integrate these exercises into their daily routine to achieve the best results and prevent long-term complications.

Elsa Lourenco