Upper cross syndrome exercises

Upper Cross Syndrome Exercise | This syndrom is actually called “Upper crossed syndrome“, but often searched in search consoles as upper cross syndrome. The exercise below can help you stabilize your neck/neck area and get your posture back on track. For example, if you sit in front of the computer frequently, it can not only happen that your shoulders move forward. It is also frequently observed that the head is pushed forward. Now imagine that you spend 8 hours a day in the office. And further, that you sit in the position described above (shoulders forward, with your head almost in the screen) for the majority of this time. That’s probably an overstatement for most office days, but I’m sure you know what I’m getting at. That’s right, if you don’t do anything to balance things out outside of everyday office life, this everyday attitude can also manifest itself as a bad posture. In principle, according to Janda, this is often called the upper crossed syndrome. I’ll tell you exactly what’s behind it in a separate article (is in the works, coming soon ;)) First of all, I can say that the exercise on this page can help you to correct a certain part of this bad posture. And yes you guessed it, the exercise will work muscles that are too weak and will cause the head/neck area to be held back. In addition, you should also make sure that you train your upper back carefully. especially the muscles between the shoulder blades. I can recommend the pages for back exercises.

You train at home and don’t have a training ball!? Then take this one Stability ball*

Upper Cross Syndrome Exercise

Upper Cross Syndrome Exercise starting position
Upper Cross Syndrome Exercise starting position

Upper Cross Syndrome Exercise – Starting position

  • Hold training ball against the wall
  • Get on all fours with a little distance to the wall
  • Skullcap to the ball
  • Keep the cervical spine (cervical spine) neutral


Upper Cross Syndrome Exercise final position
Upper Cross Syndrome Exercise final position

Upper Cross Syndrome Exercise – Execution

  • Pull chin back and down (“double chin”)
  • Hold the position briefly at the end of the movement
  • Then back to the starting position (cervical spine neutral)


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Clark, M. A., Lucett, S. C., & Sutton, B. (2011). NASM Essentials of Corrective Exercise Training. Burlington, MA.

Kisner, C., Colby, L. A., & Steffens, M. (2010). Grundlagen der Physiotherapie: vom Griff zur Behandlung; 65 Tabellen. Thieme.



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