09/03/2025
Do you have forward head posture, rounded shoulders, or neck tightness?
This could be a sign of Upper Crossed Syndrome (UCS) — a common postural imbalance caused by muscle overactivity and weakness.
đź”´ Tight/Overactive muscles:
 •  Upper trapezius
 •  Levator scapulae
 •  Pectoralis major & minor
• Latissimus Dorsi
• Subscapularis
 •  Sternocleidomastoid
 •  Suboccipitals
• Scalenes
🔵 Weak/Inhibited muscles:
 •  Deep neck flexors (longus colli/capitis)
 •  Rhomboids
• Posterior deltoid
• Serratus anterior
• Teres minor/infraspinatus (rotator cuff)
 •  Medial/Lower trapezius
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What this means:
➡️ Tight muscles pull your head and shoulders forward.
➡️ Weak muscles can’t counteract that pull.
➡️ For every inch of anterior head carriage ~10lbs of force is put on spine to hold the head
➡️ The result = neck pain, headaches, shoulder tension, and poor posture.
How to fix it:
âś… See a chiropractor to assess and adjust biomechanical problems in cervical and thoracic regions.
âś… Stretch the tight muscles (pecs, traps, levator scapulae, etc.).
âś… Strengthen the weak muscles (neck flexors, rhomboids, lower traps, serratus anterior, etc.).
âś… Postural awareness & ergonomic changes are key!
