Upper cross syndrome exercises. First, adjust your shoulders and tighten the chin. Stretch your chest muscles with stretching movements. Try lifting weights and get your shoulders set right in this process. The neck is the only one in the head that should be the weak area, so if you don’t lift, you’ll be more likely to have a neck spasm that could injure you. Stretch the upper head and upper chest muscles.
Start with one set of four movements
Each set should be done four times in a row to ensure proper muscle stimulation.
Raise the head about 30 degrees up in each pose. This ensures the cervical spine is on line.
This ensures the cervical spine is on line. Pull down the chin as if you’re trying to pull an object off a bar. Remember you’re doing this exercise to stabilize the head.
As you lift your chest and hold it up for five seconds, start to do chin ups to help maintain the posture.
For the fourth set, do ten chin ups. Your neck should be very relaxed.
For the fifth set do seven chin ups. Your neck should be even stronger.
For the sixth set do six chin ups. Your head should be slightly higher than the hips.
For the seventh set do five chin ups. Your shoulders should be in balance.
For the eighth set do four chin ups. You should feel the neck muscles being tense.
For the ninth set do three chin ups. Try holding the chin up for a second or two to increase tension.
Now take a breath and start to do the last set. Hold this exercise for one second or two seconds. Then lower down into this pose.
For the tenth set, start with just one chin up. Hold it up for three seconds. Then lower down into the last pose in the sequence.
For the last set, you should feel the chin muscles tightening in your spine.
Do all of these exercises for at least 5-10 minutes, then relax. Try to focus on your breath and keep your shoulder blades relaxed, but don’t try to hold onto the stretch muscles. Relax and allow the muscles to relax. When you do relax the muscles, you’ll find they start to strengthen as you continue to practice. If you do this exercise for longer than a few minutes, you’re unlikely to do more than one set of each exercise.
You can also perform the pose with a partner. Do them in pairs.