Teach

August 18, 2019 –

Just the other day one of my very enthusiastic clients asked to bring her daughter with her for her session.  “Of course!”  She had her daughter in tow as they began the warm-up together on the cardio equipment. My client asked if I was very willing to answer some questions and help her with any exercises she was currently doing or goals she might have.  And, again as many of you know, “of course” was my answer and intention.  F.I.T. is foremost a training facility to help me help you.  After all my main service to you is to teach you what to do, rather than bark directions and hope you will totally comply with no questions.  

Shortly after the warm-up I asked “Ok, tell me about your current exercise, fitness goals, and explain any injuries or pain you have”.  She started to tell me about herself and before she finished the sentence, her Mommy persona jumped right in and asked me “So, tell her about my daughter’s posture!” Her instincts were right, the girl indeed presented protracted shoulder girdles, foreword head, and a bit of a belly. Now that is not uncommon in youth today. I listened intently as she told her daughter, “stand up straight ~ pull your shoulders back, lift your chin, and smile.”

Time for me to speak up (I guess), as I mentioned the postural deviations are not permanent but a reaction to behavior and dysfunction (weakness in prime movers.)

I asked my client to sit down and put your feet up (on the leg press that is), and instructed her to begin a long slow set of 30 repetitions.  I simply said to her “without knowing your daughters background or behavior she appears to have upper cross syndrome.”  The look she gave me told me an explanation was mandatory.  I am happy to teach!  I used an example of the many people who spend countless hours daily with their hands holding a phone down in their lap, looking down at their phone, and body sitting limp.  This posture leads to Upper Cross Syndrome.  I suspect her daughter was thinking, “OMG, Mom what have you done”?

I went on to quickly discuss the corrective exercise behavior … but today I feel like teaching y’all.  Upper Cross Syndrome refers to a particular configuration of overlapping overactive and underactive muscle groups in the neck, chest, and shoulders.  Mainly, slouching.  Poor posture causes the syndrome; forward head posture, rounded shoulders, and to balance this upper cross … a distended abdominal wall (pouching belly.)  Possible behavior that contributes to this syndrome; sitting at a computer typing, telephone texting, long periods of driving, watching TV, reading, biking, cellphone game use or internet browsing, and even sleeping if done in the fetal position.  Therefore, the syndrome is VERY common.  Seriously, look at the next 10 people you see and count how many exhibit this posture?  I guarantee that at least half will be leaning foreword. 

So, what is happening?  Specifically, the back muscles of the neck and shoulders (upper trapezius, and levator scapula) become extremely overactive and strained. Meanwhile, the muscles in the front of the chest (the major and minor pectoralis muscles) become shortened and tight. This condition or imbalance of tight muscles and strained (weak) muscles gets its name from the “X” shape that develops when regions of overactive and underactive muscles overlap.  In some cases, injury or congenital disabilities may also contribute to the creation of the condition.  

The symptoms are many; 

• Headache
• Neck pain
• Strain in the upper back/neck and often weakness in the front 
• Chest pain and tightness
• Shoulder pain
• Sore shoulder blades
• Pain in the jaws
• Tiredness
• Difficulty sitting, reading, or watching tv
• Restricted range of motion in the neck or shoulders
• Numbness, tingling, and upper arm pain
• Reduced range of motion in the ribs (horrible for golfers or sports)
• Lower back pain

Hopefully, this is not talking about you … if it is, I feel horrible about that. Nonetheless, after teaching my client and her daughter the corrections and watching her do them perfectly they walked around proud and with perfect posture.  

If this dysfunction is starting to be visible to you, have no fear as F.I.T. is here. 

The correction is not easy and it does take discipline and time. Many of you already know about scaption right?  Well, the best way to learn is to teach.  Yes, grab those people you looked at earlier and teach them how to fix themselves!  OR, if you’d like have them call me.  Tell them to come and talk to me, it is free to get an FMS screen.  I am happy to help, and thrilled to teach. 

In good health,

Bob

I don’t just look at the body biomechanically. I think: How many kinks do we have in the hose?     – Grey Cook