Fitness: Workouts

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Upper-crossed syndrome - massage

Symptoms: head forwards, shoulders rounded. Occurs: when you have tight pecs, neck and front shoulder muscles as well as weak upper back and rear shoulder muscles. Causes: neck and shoulder pain and headaches.

By Words: Steve Mazzucchi Photos: Blake Little

November 2003



Chest - Lie on your stomach and place a foam roller diagonal to the right side of your chest. Applying pressure with your weight, use your arms to roll your upper body onto the roller from your shoulder to the bottom of your chest until you feel a sensitive area. Hold for 20 to 60 seconds or until 50 per cent to 75 per cent of the pain subsides. Do this for two sensitive areas, then switch sides.

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Symptoms: knock-knees and overpronation (rolling in) of the feet. Occurs: when you have tight calves and tight inner thighs, with weak glutes, peroneals (the outside of the lower leg), hamstrings and middle quads.

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Lower-crossed syndrome - massage

Symptoms: a sway-back. Occurs: when you have tight hip flexors, calves, quadriceps and hamstrings combined with weak glutes and lower abdominal muscles.

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Lower-crossed syndrome - strength

Symptoms: a sway-back. Occurs: when you have tight hip flexors, calves, quadriceps and hamstrings combined with weak glutes and lower abdominal muscles.

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Lower-crossed syndrome - stretch

Symptoms: a sway-back. Occurs: when you have tight hip flexors, calves, quadriceps and hamstrings combined with weak glutes and lower abdominal muscles.

View workout

Upper-crossed syndrome - massage

Symptoms: head forwards, shoulders rounded. Occurs: when you have tight pecs, neck and front shoulder muscles as well as weak upper back and rear shoulder muscles.