| Upper Cross Syndrome causes postural deviations of | | | | training lower body, core and cardiovascular system, |
| the neck and shoulder. Tightening and hyperactivity of | | | | kettle bell training will reverse the upper cross |
| the internal rotators of the shoulder (e.g. the pectorals) | | | | syndrome. Clean and press, snatches and high pulls |
| and the neck extensors (e.g. the posterior cervical | | | | facilitate and strengthen the mid and lower trapezius, |
| group, the upper trapezius, the sternocleidomastoid | | | | rhomoboids and rotator cuff. This in turn will inhibit the |
| muscle) results in inhibition of the deep neck flexors, the | | | | upper traps and neck extensors, reversing shoulder |
| scapula retractors (e.g. rhomboid, mid and lower | | | | elevation and chin forward posture. Strengthening the |
| trapezius) and the external rotators of the shoulder | | | | scapular retractors and facilitation of the rotator cuff |
| (e.g. the rotator cuff). This results in a chin forward | | | | results in external rotation of the shoulders; pulling the |
| slumped posture, often accompanied by shoulder | | | | shoulders out of the vulnerable internal rotation position. |
| elevation. This dysfunctional postural and movement | | | | That is why one of the first things you begin to see |
| pattern results in fertile ground for almost all the | | | | with someone who is training with kettlebells is |
| common musculo-skeletal ailments of the upper body | | | | improved upright posture. |
| including neck pain, shoulder pain, rotator cuff injury, | | | | A proper and well performed kettlebell routine will not |
| cervicogenic headache etc. How does one get upper | | | | only get you in the best shape of your life, but repair |
| cross syndrome? Look around. Almost everything we | | | | the damage done to your body by western lifestyle. |
| do as a society is done in front of us, driving, cooking, | | | | Other exercises may increase strength or endurance, |
| writing, cleaning, computer work. Add in a healthy dose | | | | but usually do little to reverse the dysfunctional |
| of stress (causing upper trapezius hyperactivity) and | | | | patterns created by day to day life and actually may |
| you have upper cross syndrome! | | | | make things worse. That is why I call the kettlebell |
| Kettlebell training (as you would expect) addresses this | | | | workout, cross training for your life. |
| problem in a dynamic and functional way. In addition to | | | | (c) 2007 Ronald J. |