Upper Crossed Syndrome in MMA and Desk Workers

Upper-Crossed Syndrome (UCS) in MMA is a problem I see a lot in MMA fighters, it is also a persistant problem with people who spend too much time at desk. In MMA often striking coaches encourage a chin tucked shoulders forwards posture and drill this position into fighters. On top of these we have an overriding preference to train what we can see (anterior) and negelect what we cannot (posterior). While it is useful in this instance structurally it can cause problems if this becomes your posture all the time. It can lead to both shoulder and back pain.

Hellboy is a badass, but he sports some badass UCS

Upper Crossed Syndrome is characterised by the following: 

look familiar?

1. Shortened Upper Trapezius, Levator Scapula PAIRED with a Weak Lower and Middle Trapezius
2. Shortened Subocciptials and Sternocleidomastoid PAIRED with a Weak Longus Coli (deep neck flexors)
3. Shortened Pectoralis Major and Minor PAIRED with a Weak Serratus Anterior

Simply put, upper-cross syndrome is the weakening and lengthening of the posterior upper back and neck muscles and the coincident tightening and shortening of the opposing anterior chest, shoulder and neck muscles. The correction of this problem involves the strengthening of the weakened posterior musculature and stretching of the tight anterior musculature.

Prevention and correction:

A conscious effort should be made to keep correct posture when walking and sitting, just reading this you are now probably sitting straighter. This practice is especially important for those working in front of desk or computer. The tendency is to slouch forward with head bent.

A good stretching and mobilisation program is essential to both preventing and correcting upper-cross syndrome. Check a previous blog post with my favourite shoulder mobilisations.

The other thing you can do is be sure to include plenty of scapular retraction and thoracic extension work in your general strength and conditioning.

Here a couple of favourites






And my personal favorite, also why was I not informed charles polquin is sporting a new beard!?