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Home > Exercise Program Search >Exercises for Upper Crossed Syndrome
Instructions:
Use a Thera-Band resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. If
you are rehabilitating an injury, be sure and check with your healthcare provider for the appropriate resistance
and repetitions.
Instructions:
Kneel on floor with arms outstretched and hands on ball. Lean forward while pushing the ball forward. Lower
trunk towards floor, stretching the upper boack.
Stretch: Chest Stretch in sitting
Instructions:
Extend your arms behind you with elbows straight. Interlock your fingers if possible. Gently lift your elbows
upward. You should feel a stretch in your chest.
Instructions:
Abduct your shoulder to 90 degrees. Place your hand on the door jamb and lean forward. Hold for 10-15
seconds and repeat 3-4 times.
Instructions:
Securely attach the middle of a long band or tubing in front of you at shoulder level. Grasp the other end of
the band in front of you at shoulder level. Pull the bands outward and back. Hold & slowly return.
TIP: Keep your back and neck straight, and avoid leaning over.
VARIATION: Perform in sitting
Instructions:
Place the middle of the band around the back of your head. Grasp the ends of the band in front of your head.
Keep your neck in a neutral position with the chin slightly tucked. Extend your elbows, stretching the band in
front of you. Slowly return, and keep your neck stable.
Instructions:
Use the extremity strap or attach band or tubing around the shoulder. Create a vector of resistance that pulls
the shoulder upward and forward along the line of the lower trapezius. Pull the shoulder down and backward
to retract the scapula. Hold and slowly return.
Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any
exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while
using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to
protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the
band or tube breaks.