Is Upper Crossed Syndrome restricting your Golf Swing?
A man named Dr. Vladimir Janda did extensive research on the neouromusoskeletal systems of the human body and daily patterns in all walks of life and reached a conclusion on his findings in 1979. Dr. Janda coined the term “Upper Cross Syndrome” which he found was a huge liability in the golf swing and why so many golfers were quitting.
Today, this is diagnosed an upper muscle imbalance epidemic! This syndrome is due to the fact that in today’s world, kids and adults alike are spending excessive amounts of time on electronic devices and leaning their head into the small screens to type or play games. This is continuously reinforcing poor posture that at some point in life becomes permanent. Approximately more than half of the American population today deals with the pain and discomfort of this syndrome. Unless you make some physical changes now in your daily routine, this WILL happen to you eventually. I guarantee it.
4 Test to evaluate if you have Upper Crossed Syndrome ?
4 Tests to arrest and help reverse Upper Cross Exercises
>Toward Forward head posture – Picture the little old lady crossing the street who can’t see where she’s going because her head is jutting forward of her shoulders so she can only look to the ground in front of her and not up or ahead.
>Increased cervical lordosis and thoracic kyphosis – “The Hunchback” Back position is a perfect example of how your shoulders must compensate daily in the overhead position.
>Elevated and protracted shoulders: This is when your pecs are and your sub-scapular muscles (the ones between and below your shoulder blades) are tight.
>Rotation or abduction and winging of the scapula: Abduction means the (scapula) bone is moving away from the body which gives it a ‘wing’ looking effect when looking at it from the side or rear views. If someone can slide their fingers under your shoulder blade and grab on to it, your scapulae are winging are too weak to hold your shoulders back so they round forward instead.
2 Basic Workout Exercises to start with 4-5 times a week Workout for the the day?
1. AIR SQUATS: 3 sets of 8-12 Repetition – Rest 60 seconds REPEAT Standing upright, with your feet shoulder width apart
a) hold arms straight out directly in front of your feet at shoulder height
b) begin to squat down slowly, stop about a seat level height to stabilize for starters.
c) Push yourself upright again using your glutes and your heels primarily for strength with both feet planted firmly on the ground.
d) Rest 60 seconds, then repeat move on to the next plank.
2. PLANKS 3 sets of 30 seconds – Rest 60 seconds REPEAT
a) Find a nice soft floor, mat or carpet area. Engaging your body as tight and motionless as possible is the exercise for real core strength
b) Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
Correcting upper-crossed issues will ensure that you can throw, swing or shoot without your muscles restricting your technique. Eliminating tightness and poor posture lets your muscles move through their full range of motion which is key for maximizing strength. Start slowly to perform these two essential upper-body exercise and core strengthening to increase and prevent upper-crossed syndrome, Remember, if ANY of the exercise hurt STOP! Please contact us and we will be more that happy to prescribe alternative exercises.
Sidney Silver, a TPI Golf Medical & Fitness expert. www.SilverSportsTherapy.com (415) 932-6775