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Exercises for Upper Crossed Syndrome

Created By: The Academy

These exercises help improve Janda's Upper Crossed Syndrome

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.

Pro Series Exercise Ball Thoracic Extension Stretch

Pro Series Exercise Ball Thoracic Extension Stretch
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

Sitting Chest Stretch
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.

Shoulder Door Stretch for Pectoralis

Shoulder Door Stretch
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.

Thera-Band Shoulder Seated Row (in long sitting)

Thera-Band Seated Row (longsitting)
Sit on mat with legs extended forward. Securely wrap the middle of the band around your feet to prevent it from slipping. Grasp the ends of the bands with your arms extended in front of you. Pull the ends of the band toward your hips, bending your elbows. Hold and slowly return.
TIP: Keep your knees and back straight.

Thera-Band Shoulder Reverse Flies

Thera-Band Shoulder Reverse Fly (standing)
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

Thera-Band Cervical Extension Isometric

Thera-Band Cervical Extension Isometric
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.

Brugger Band Phasic Exercises for Upper Body

Brugger Band Phasic Exercises for Upper Body
Begin with a long (2.5 meter) band wrapped on each hand with palm open. Perform the following movements against the resistance of the band with both hands:
1. Thumb and finger abduction and extension
2. Wrist Extension
3. Forearm Supination
4. Shoulder external rotation and Elbow Extension
5. Shoulder Abduction and Extension
6. Scapular retraction
Slowly return in exactly the reverse order. Repeat 2 to 3 times. Maintain an upright posture with neutral neck and back.

Thera-Band Lower Trapezius Retraction and Depression

Thera-Band Lower Trapezius Retraction and Depression
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.

Thera-Band Shoulder Serratus Dynamic Hug

Thera-Band Serratus Dynamic Hug
Begin with the band wrapped around your upper back, and hold each end in your hands. Abduct your shoulders about 60 degrees and bend your elbows about 45 degrees. Keeping your shoulders elevated, push your arms forward and inward, as if you were giving a hug. When your hands touch, hold and slowly return. Avoid shrugging your shoulders.
Purchase Products Used in this Exercise Routine:
Purchase Exercise Ball.

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.

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