“I am looking for some advice- I have a client coming in with upper cross syndrome due to large breasts and poor posture. Can you talk about what exercises would be beneficial for this client?” Teacher
When trying to improve alignment, you need to observe what is tight and weak. Put yourself into the posture of your client. What joints/body parts feel shorten in space and muscle length? What muscles did you stop using in that posture?
Depending on your client;
Stretching tight muscles can help the client get to the muscles needed to work.
Strengthening the weak muscles can help release the tight muscles.
Upper Cross Syndrome is a client with a forward head and round shoulders.
Pec-major and minor. This could be pulling the shoulders forward
Upper trapezius- Lifting the scapula up
Levator Scapulae-Lifting the scapula up
Sternocleidomastoid- Locking the head on the neck
Scalenes- Pulling the head forward and rounding the back
Subscapularis- affecting the shouder blades in having round shoulders
Lats- Short, tight Lats could be rounding the back and bringing the scapula in downward rotation
Mobility of the spine in all planes especially extension
Work on mobility of the scapula such as arm circles
strengthen back extensors of the neck & back
MIddle & lower traps- helps with shoulder stability and placement
Anterior serraus- helps with shoulder stability and placement
Rhomboid- helps with shoulder stability and placement
Rotator cuff- helps with shoulder stability and placement
How are legs affecting posture
Strengthen core especially in relationship to neutral spine and extension