Upper Cross Syndrome -
Upper cross syndrome is a postural malalignment of the upper extremity.
Common presentation is rounded shoulders and forward head -
Major structures involved:
Tight or Overactive
1. Pectoralis Major
2. Pectoralis Minor
4. Latissimus Dorsi
5. Levator Scapulae
6. Upper Trapezius
Weak or Underactive
2. Middle Trapezius
3. Lower Trapezius
4. Serratus Anterior
5. Longus Colli
6. Longus Capitis
7. Teres Minor -
Upper cross syndrome is most prevalent in those who work at desk jobs and/or perform repetitive motions in a forward shoulder position (throwing, swimming, texting, etc.) -
Complications caused by this postural malalignment can include,
1. Shoulder impingement
2. Shoulder Instability
3. Biceps Tendonitis
5. Trigger points throughout the involved structures -
Movements requiring overhead ability or thoracic extension will be limited, and potentially painful, if upper cross syndrome is present. -
Written by: @iamdre_mtx
Week 10 Lower B Log.
Hip thrusts are insane. This is the first time I've ever programmed them and after each session with them I feel enormously taxed but in a great way. I could just go straight to sleep to recharge the batteries afterwards.
I'm trying my best with my mobility and flexibility work and today was just one of those days were I felt like I hadn't improved. I seen myself in the mirror and thought my god I'm less flexible than most pensioners.
It was just a huge wave of negativity and I paused and I doubted what I was doing, then I just got going again. I think about it like this if I just stop I can't see any improvement so even if it takes me 3x as long as everyone else I'll just keep chipping away bit by bit. .
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A simple trick to help improve the depth of your squat. .
Simply using a box or any step you have in the gym. .
Place one knee on the floor while the opposite leg is raised on a box. .
Lean your body over the top of your knee and push your hips back.
Use this drill before training legs and watch the improvement in your squat depth. .