Have you ever seen a picture of yourself and felt horrified by your slouchy posture? Or, do you have neck and upper back pain and stiffness, headaches that start in the back of your head, or tingling in your arms? You may have developed UPPER CROSS SYNDROME – a crossed pattern of muscle weakness and muscle tightness. The good news is there’s three things you can do on your own to help it.

  1. Work on your posture. Whether you are sitting or standing, act like a string is pulling the top of your head towards the ceiling. Then relax your muscles a little. That puts you in a relaxed neutral posture. You’ll be surprised how you catch yourself being slouchy when you employ this simple technique.
  2. Gently stretch your neck and chest muscles. Here’s two gentle stretches from The DMR Method- Advanced Nonsurgical Care for Neck and Back Pain:


Gently strengthen the front of your neck and mid-back. Here’s two gentle strengthening exercises from The DMR Method – Advanced Nonsurgical Care for Neck and Back Pain:

If doing those three self-care techniques doesn’t provide you with lasting relief, it’s an indication of a deeper issue with the mobility, alignment, and stability of your neck and upper back that may require professional help. Don’t let it go untreated. Upper Cross Syndrome can become worse over time and lead to more complicated degenerative and neurological conditions. Come into a DMR Clinic for a check-up and we’ll help you feel great without pills or surgery. DMRclinics.com

*The information in this blog is intended for educational use only and should not be construed as medical advice. You should consult with your physician before attempting any activity or any lifestyle changes.