It is not enough just to stretch the muscles that are too tight in a syndrome we must also strengthen the muscles that are too loose.  Once again this list will not demonstrate every exercise that can be done to help tighten the loose muscles instead this will be a short list.  We will continue to release other exercises in later articles.

These exercises should not be done every day like the stretches your body needs time to heal once or twice a week should be enough.  Make sure you have at least a day off in between preferably two. 3 sets of 10 to 12 repetitions each.

Upper Cross Syndrome Muscles to be strengthened

Mid Back- Media and Lower Trapezius, Rhomboids, Posterior Deltoids

Prone Cobra

Start                                                           Finish 

Lie face down (prone) with your arms at your side, internally rotate your hands so the thumbs are pointing towards the ceiling.  Slowly lift your upper body off the ground as high as you can pinching your shoulder blades together.  Hold each repetition at the top for a split second squeezing your shoulder blades together as tight as you can.  You should feel the muscles in you upper back burn a little bit.

Dumbbell Reverse Fly

Start                                                            Finish 

Lie prone on an incline bench, (this can also be done on a flat bench) arms hanging towards the floor.  Your elbows should have a slight bend in them, about five degrees.  Think of hugging an extremely large person.  Pinch your shoulder blades together while lifting your arms parallel to the ground. Use the muscle between your shoulder blades to do the work NOT YOUR ARMS THEY ARE SECONDARY.  Pinch your shoulder blades together and hold at the top for a split second.  Slowly let your arms return to the starting position and repeat.  You really should not expect to use that much weight for most people 2-5 lbs should be sufficient.

Straight Arm Row

Start                                                           Finish 

Use a rowing machine or prone on a flat bench with dumbbells.  Keep your arms straight and pinch your shoulder blades together hold and slowly release.  Repeat.  The arms STAY STRAIGHT, this is not a full row and is to work more the Mid Traps and Rhomboids.