Exercises for Upper-Crossed Syndrome exercises to help improve Janda's Upper Crossed Syndrome

Remember to always check with your doctor before starting an exercise program.

Poor shoulder mobility? Here's what to do.


Use Thera-Band, Tube-Band, and/or Cable Pulley 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.

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 back.

Trainer says, "Static stretching before exercising messes with our neuromuscular system. Before a workout, it is best to work into the stretch by sweeping back and forth through the range of motion rather."

Chest Stretch in sitting


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

Trainer says, "Avoid leaning in with the hands only to reduce the amount of Pectoralis Minor involvement."


Abduct your shoulder to 90 degrees. Place your entire hand and forearm on the door jamb and lean forward. Hold for 10-15 seconds and repeat 3-4 times.

Seated Row (in Long Sitting)


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. Gradually progress to a Seated Cable Pulley Row.

Trainer says, "While keeping your knees and back straight, pull your hands to your hip like you are reaching for your pistol."

Thera-Band Shoulder Reverse Flies


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. Keep your back and neck straight, and avoid leaning over throughout the entire movement. Exercise may also be performed in seated position as well as half-standing. Gradually progress to a Standing Cable Reverse Fly.

Trainer says, "Maintain a big Superman chest and a squeeze in the armpits while performing this exercise."

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


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


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.

Trainer says, "Retract the scapula is fancy for squeezing your armpits and and sticking out your chest."

Thera-Band Shoulder 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.

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