Upper chiasma syndrome refers to a series of physical changes, such as head leaning forward, normal curvature of cervical vertebra decreasing or straightening, curvature of thoracic vertebra increasing, scapula bulging, etc., due to long-term bending or excessive exercise of chest muscles, resulting in various symptoms such as neck and shoulder muscle tension and pain, headache, dizziness, arm numbness, poor breathing, palpitation, chest tightness and even constipation.

Look straight at the right posture and the wrong posture with a picture:

Side effects of suprachiasmatic syndrome

Bowing your head, raising your chest, hunching your back and shrugging your shoulders give people an impression of being unconfident, unattractive, listless and even obscene, but this is not the main upper cross syndrome, and it can also lead to a series of discomfort, such as neck and back tension, pain, and even headache, dizziness, dyspnea, palpitation and chest tightness.

It is found that women have more headaches, migraines and cervical pain than men, which may be closely related to the upper cross syndrome. Because the strength of women's neck muscles is far less than that of men's, but the weight of their heads is almost the same, they are more likely to have upper cross syndrome in the same position.

1, due to muscle tension in the head, neck and chest, neck and shoulder back pain and sternal pain can be caused.

2. Because the curvature of the cervical vertebra becomes smaller or even disappears, in severe cases, the nerves between the cervical vertebrae are compressed, which can cause headache and arm pain and numbness, and the vertebral artery passing through the cervical vertebra is compressed, resulting in insufficient blood supply to the brain and dizziness.

3, because of hunchback, the chest volume is reduced, which will cause poor breathing, reduced vital capacity and decreased exercise ability.

4. Because of the round shoulder posture, the diaphragm will be in a state of tension shortening, which will cause the oppression of the aorta and vena cava, increase the workload of the heart, and may also cause heart discomfort symptoms such as palpitation and chest tightness.

5, due to changes in abdominal volume, affecting digestion and nutrient absorption, can cause constipation.

6. Because the strength of the rotator cuff is weakened in the round shoulder posture, the failure to rotate the upper arm in time during the shoulder abduction will cause the humeral tubercle to collide with the acromion, squeezing the supraspinatus muscle and the long head tendon of the biceps brachii, so there will be limited shoulder abduction or subacromial impact during the shoulder abduction.

Correction method of upper cross syndrome

The main causes of upper chiasma syndrome are: wrong living habits, such as long-term work at the desk in the wrong sitting position (students, drivers, white-collar workers), excessive exercise of pectoralis major muscles and neglect of back muscles, leading to muscle imbalance (male bodybuilders), and deliberate contraction of the chest due to psychological factors (for adolescents with no self-confidence and women with early chest development).

Step 1: Living habits:

Since the biggest cause of upper cross syndrome is living habits, the first thing that needs to be corrected is our wrong sitting position and sleeping position.

If you can't put the chair back on your back, try putting a towel or a small pillow behind your back.

Step 2: Stretching training

The effects of upper cross syndrome on muscles include: the muscles of lower chest and upper neck are tense and shortened (such as pectoralis major, pectoralis minor, latissimus dorsi, levator scapulae, upper trapezius, sternocleidomastoid and scalene), while the muscles of lower back and upper back are elongated and weakened (such as rhomboid, lower trapezius and middle trapezius, sawtooth, rotator cuff muscles (infraspinatus, teres minor) that make shoulders rotate outward, etc.

We need to stretch and relax tense and tight muscles, and strengthen the training of stretching and weak muscles.

1. Chest muscle stretching

The patient stands next to the door frame, with his forearm leaning against the vertical part of the door frame, his left and right legs standing in a lunge, his back kept straight, and his shoulder joint and elbow joint were at right angles. He slowly moves forward to stretch the pectoral muscles, stretching for 10- 15 seconds each time, repeating for 2-3 times, and then stretching on the opposite side. Be careful not to overstretch the elbow joint when stretching.

2. Stretch the upper trapezius, sternocleidomastoid, levator scapulae and scalene muscles.

Sitting posture, hold your head up and chest out, shoulders down, turn your head to one side of your body at a 45-degree angle, hold your head on the other side, pull it to this side until you feel firm, and then switch to the other side. 15-30 seconds, repeat 2-3 times.

3. latissimus dorsi stretching

Let's take a look at the position of latissimus dorsi as follows:

There are many ways to stretch latissimus dorsi, and the following two are my personal favorites.

Stand still, keep your body in a neutral position, and pull the other wrist to this side with one hand (or elbow flexion or elbow support) until you feel strong. Hold 15-30 seconds and switch to the other side. Repeat 2-3 times.

Kneeling posture, put your elbow on the chair cushion, press down and feel the tension of latissimus dorsi. Repeat 2-3 times.

Step 3: Fascia relaxation

You need a foam shaft. It is recommended to buy 60 cm foam shaft as much as possible. Too short a foam shaft will limit some parts of the massage. The fascia should be relaxed until the target muscle feels relaxed, and the time should not be too long.

1.？ Thoracic vertebra relaxation

Put the foam shaft on the thoracic vertebra (that is, your upper back and middle back), and roll the foam shaft back and forth with your body weight to make it loose.

2.？ Relax pectoralis major and deltoid muscles.

If the right side is loose, put the foam shaft on the outside of the chest, support the other hand on the ground, and use its own weight to drive the body to roll the foam shaft back and forth on the outside of the chest and above the shoulders.

3.？ Relax latissimus dorsi

Extend the hand on the relaxed side forward, and roll the foam shaft down on the latissimus dorsi.

Step 4: Strengthen training.

15-20 Do 3-5 groups for each movement.

1. Pull out sideways (rotator cuff training)

Rubber rope or elastic band can be used. Hold the rubber rope tightly with both hands, keep your upper arm close to your body, sink your shoulders, keep your elbow vertical, keep your wrist neutral, spread your arms outward and stretch the rubber belt. 15-20 as a group, make 3-4 groups.

2. Straight arm rowing (rhomboid muscle, trapezius muscle middle and lower bundle)

Focus on exercising the middle back muscles, keep the shoulders sinking, straighten the elbow joint, and stretch the rubber rope back and forth.

If you use a rubber band, you can bypass a fixture (such as a post), stretch backward and outward, while keeping your shoulders down.

3. elastic belt forward pull (serratus anterior training)

Wrap the rubber rope or elastic belt from the back of the body to the front, hold it with both hands, keep the forearm straight, and stretch the rubber rope forward.

4. Strengthening the deep flexor of the neck

The rubber band goes around the back of the head, holding it with both hands and pulling it forward, and the head is backward against the force.

5. Wall Angels

You need to choose a wall with a slightly retracted chin and look forward. Open your hands, stick your arms to the wall as much as possible, and then push them up along the wall, keeping a 90-degree angle between your arms. Be careful not to shrug your shoulders, keep your upper back, head and arms close to the wall and clamp your shoulder blades.

6. Superman style (stretching training of thoracic vertebrae)

The thumb is facing the ceiling, and the arm is stretched forward in a Y shape, so that the upper body, the arm and the lower body are lifted off the ground at the same time and cannot be raised. Let your arm slide down.

These actions can relax tense muscles and strengthen stretched and weakened muscles. You can practice these movements every day or every other day. After two weeks, you will be energetic and tall.

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