3 Simple Upper Body Stretches

Upper Cross Syndrome is a condition that causes postural problems in the neck, shoulders and upper back. The result? Pain, headaches and restricted movement.

Upper Cross syndrome is a pattern of imbalance of the muscles of the neck and upper body. Key posture indicators include forward (or anterior) head carriage, rounded shoulders, and reduced curves in the neck and upper back.

What can we do about this in addition to regular chiropractic care? Make changes to posture and ergonomics. Also, take regular breaks like walking or stretching! Here are our top 3 stretches to improve posture and balance muscle tone!


Look straight ahead and tuck your chin in.
P.S. Your double/triple chins will show.
Feel the stretch on your neck just under your head.


Stand inside a hallway, with your elbow on the wall at 90°, and lean into the hallway.
Feel the pectoralis muscles on your front stretch.


Pinch your shoulder blades together.
Feel the stretch on your upper back. 

HOLD each stretch for 15-30 seconds.
Do for 3 – 5 repetitions, 1-2 times a day.
If you experience pain during any stretch/exercise, stop and consult your doctor before continuing.

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What is an unhealthy spine and nervous system costing you?

Do you struggle with…

A specific health problem like pain or headaches?

Moving or functioning less than optimally?

Poor posture or feeling stiff?

Poor focus, balance or motor coordination?

These stop you from living your best life. Because you are not able to do the things that matter to you— whether its

  • peak performance at work or school,
  • caring for yourself and your loved ones, or
  • enjoying your favorite hobby or sport to the fullest.

Health is among our most valuable possessions and our bodies are designed to adapt us to survive and thrive. But do you feel like yours is failing you? How would you rate the quality of your life? Are you settling for anything less than your best life?

Beyond Simply Pain Relief.
Tackle the Root Cause of your Problem.

Seeking only pain relief is like taking batteries out of a fire alarm and ignoring the raging fire within. It’s short term, temporary and superficial. There is a better way.

You not functioning optimally is costing you and the people you love a great deal. Persistent, poor posture, pain and function is common but not normal. Every day of inaction is costing you a day of being healthy and fulfilled.

Find out more about Chiropractic!