Upper cross syndrome is a common condition that can occur if your upper pec and anterior deltoid muscles are too tight. Your shoulders are drawn forward, leaving your back in a hunched position, which can cause pain and discomfort. If you exercise regularly or have poor posture, it is extremely important to stretch your upper pecs and anterior deltoids to avoid developing upper cross syndrome.
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Table Chest Stretch
Stand 2 to 3 feet from a table or kitchen counter, and face it. Place both hands on the surface, about shoulder width apart. Bend your knees slightly and push your hips back, while keeping your back and arms straight. When you feel a stretch through your upper chest muscles, hold your position for 15 seconds before relaxing.
Doorway Chest Stretch
Stand inside a doorway, and bring your left arm up, with your elbow at 90 degrees. Place your forearm against the door frame, and step your left leg through the doorway. Lean forward slightly and turn to your right until you feel a stretch in your upper chest. Pause for 10 to 15 seconds, then repeat on your right side.
Anterior Deltoid Stretch
To stretch your shoulder, stand with a vertical pole behind you and slightly to your left. Reach back with your left arm and hold onto it. Push your weight forward slightly, and lean toward your right, while keeping your left arm straight, so that you begin to feel a stretch in your left shoulder. Hold the stretch for 15 seconds, then do the same with your right hand side.
If you suffer from poor posture or upper cross syndrome, then perform each of the above stretches every morning and every evening. If your posture is fine, it is still a good idea to use stretching as a preventive measure and a way of relaxing the muscles after a training session. Perform each of the stretches after every workout that you do.