The BEST Exercises For Upper Crossed Syndrome

[@dan..........]

I have had awful neck pains for years, headaches, tight traps and chest. I did one set of frontal neck exercise and the pain is already stopping, I am almost in tears, I am so grateful

[@garrett6618]

Ive been going through this for years too. Its been constant pain, I never knew it was upper crossed syndrome until today. I found this video, I really really hope it works. Im so tired of this pain, it really affects your emotions when it gets bad.

[@Thegreencandle2024]

its horrible I agreee

[@JTTJComp]

I found this video only 4 days ago, after some very disappointing sessions with a physio, getting no results. Today I can say that after doing these exercises and not even for the time frame you've suggested (eg 30 seconds, one set instead of 4 or 5) each day, I've already seen results. There's been a huge reduction in the pain I've felt in my shoulders (between the scapula). So much so, I've told 3 different people already and all wanted me to share this video with them (and so I have). I will continue this and monitor progress. Really happy I found you. Thank you so much for sharing this info and making this video!

[@GuerrillazenFitness]

Glad to hear that man!

[@tukkinum]

JTTJComp any updates?

[@commentconnoisseur1001]

yeah mush any updates

[@MiaTheGirl]

Same here, saw an osteo x 2, a physio and a chiro x3, and it's those videos that helped the most, this chronic pain I've had between the scapula every morning fo rthe last six months!!

[@profiyntroz5186]

Hello. I have a question. Will that also fix uneven trapezius muscles? By doing the exercise number 3?

[@gaffney92]

For a year or two including physio and osteopath sessions I haven't been able to address this issue. With this video it fixes the problem instantly, I can feel the relief in my head, shoulders and lower back! The relief is life changing!! Thank you very much!!

[@gaffney92]

I'm also finding your other video on using a resistance band and shoulder pull ups very helpful. Another exercise was batwings with kettle bells! These all accelerate the process! V. Hard work though

[@xZjicex]

Your explanation of Upper Crossed Syndrome is so incredibly helpful!!! I'm taking a PT test soon and was having a hard time remembering the shortened and lengthened muscles. But visualizing the underactive and overactive muscles in a literal cross is so simple but also mind blowing. I wish my text book would have explained why it was called Upper "Crossed" Syndrome in the first place. Thanks!!!

[@yonidaniel9173]

You are the only one on youtube who shares valuable and comprehensive info regarding self-corrective care. you are awesome, keep it up!

[@shinobi-no-bueno]

You may enjoy the content put out by AthleanX, he puts out great information for gaining strength/speed/athleticism with an emphasis on preventing injury but also adds corrective exercises based on his experience as a Physical Therapist

[@justkatgirl]

Have watched several videos and you're the only one to have discussed the Why's of it being called upper cross and what is actually being crossed! Great, short and specific detail to the point, Blake! Well done. From, Kim Certified Massage Therapist.

[@GuerrillazenFitness]

+justkatgirl Thanks Kim!

[@TequillanSunrise]

Ive been to chiropractors and massages both dont help long term. I started researching my issues and this gentleman and this video have answered more questions and given me better advice than anyone so far. Thanks for this video these are the answers to my back problems for sure. You rock

[@ryanmcfarlane1080]

Jagger Johnson, 100% massage won’t work on long/weak muscles. This is where you will feel the pain, massage will fix the problem for a few hours releasing tension in the muscles but after you will feel the exact same! if you are receiving any type of massage with upper cross syndrome make sure it’s your pecs that’s are getting the massage as the short and tight muscles need lengthened as well as the long and weak muscles getting stronger and tighter this will also help create a better balance! Don’t get a back massage :)

[@Jamie49]

I only found out about UCS today. I'm surprised I've never been told about it by a professional yet, because I suffer from all of these problems. Nobody has ever addressed all of these things together. I work a 9-5 desk job and have bad posture habits, but I'm trying to reverse the damage. It's hard because I have these ropey knots running along the bottom of my left shoulder blade, which have been there for years. I'm a little concerned they won't go away, because muscles feel criss crossed. I've been doing similar exercises but I'll give these a try. I just did the one with 2 lacrosse balls under the traps and it definitely did it's job. Thanks for these!

[@goreshivam5338]

how is your posture now?

[@XxKINGatLIFExX]

Okay, I'm 19 years old and I have self diagnosed that this is definitely a problem I have. From today 7th March 2017 I'm going to perform the exercises shown in the video here every day for a month and I'll post the results on this comment. I'll let everyone know how I'm getting along. I feel it'll probably take several months, but it is all necessary at the end. "A man is only as old as his spine" was an old Chinese proverb. And it is very true. I wish all of you ot there who have this problem to do the same. NEVER GIVE UP! Believe in yourself, and stay focused on the task every night without delay! Best of luck people, I hope you become the strongest version of yourselves!

[@tylerkern6330]

XxKINGatLIFExX any progress?

[@sneakyADIL]

How's the progress coming along??

[@XxKINGatLIFExX]

Okay, so I managed to do this for nearly a month. I didn't need to go a whole month because I noticed improvements after two weeks. I bought a theracane and used that daily. My head is sitting on almost perfectly that it did before. But i find that i have overworked my neck muscles as they are very thick. But i suppose that is what it took to get my head sitting straight again. When you work the theracane or balls into your pecks you hear the clicking of your spine as it realigns your self. I have a feeling that I may have to do this weekly for about 6 months before it gets better. I would highly advise you follow this video daily. I feel I have solved my Upper Crossed Syndrome but now I must work on Thoracic mobility and rounded shoulders. Do yourself a favour and do it!

[@tukkinum]

KINGatLIFE any other update?

[@raymondkarlsen9995]

@@XxKINGatLIFExX You made your nech muscles thicken? Well, that cant be too bad. They kind of holds your head in place. Exercises from this video only?

[@janebezpala1262]

I have a lot of issues with spine and balance... I find your videos really helpful!

[@garypetito1813]

Do this "until your head is back on straight" :) LOL :) had to laugh at that one. Thanks for the video, I just did the release and strength exercises for the first time and I can really feel it already.

[@XtineJohnes]

Wow I went to corrective chiro for 10 months and physical therapy for 4 months, still was having spasms to the right side of my spine at the bra strap line even after all that help. Shoulder wanting to move by itself, etc. Just tried the balls on pecs and upper traps - I got more relief than all that expensive chiro and therapy, the very first time. Wow. I lift and carry a lot of heavy stuff as an event producer. Great video, thanks!

[@jackmorgan709]

so, should I stop doing chest workouts and shrugs until this is resolved?

[@TheJorgeSampaio]

I think you forgot to mention the Serratus anterior, which is a major muscle that is weak when you have UCS. It is also an antagonist of Pec Minor, which is one of the muscles involved in UCS

[@Unavailable8923]

^ This

[@brentyergensen2257]

Can't wait to try these. My UCS hurts. Thank you for these exercises.

[@christinec.2376]

you are GOOD!!! simple explanations for effective solutions! concise and to the point, without getting "wordy".....THANK YOU!!!

[@GuerrillazenFitness]

+Christine C. Glad you thought so Christine :D

[@matanos32]

you should get a medal. NO JOKES

[@Toucan1981]

Thanks for the exercises. Not only has upper crossed syndrome given me poor posture, it's cause injury to the front of my shoulders, in turn, my bicep brachioradialis and my back constantly seizes up through tightness in my rhomboids and levator scapular. Hopefully this all helps!

[@Unavailable8923]

Did you keep up with it? If so, did it help?

[@Toucan1981]

I did mate. This combined with regular physiotherapy sessions it's helped but I still have a long way to go!

[@bogdanamarioarei1005]

Hello! I 'm 42 years old man and I have upper cross syndrom for long time. Can it recover 100% procent with these exercises? Thank you!

[@DeadChocobo]

Great video, excellent clear down to earth explanation and help. Thank you dearly, subscribed

[@rgproductions7109]

Hello, I started to fix my anterior pelvic tilt. Can an anterior pelvic tilt also be the cause of an upper cross syndrome? Also if I do exercises to correct my upper cross syndrome my upper traps are always being dominant and taking over do you know how I can prevent this? And isolate my rhomboid more? Greetings from the Netherlands !

[@jonathanj9260]

I have this same problem. Did you find a solution?

[@silafolkerd4956]

Just found this video and tried ur exercises today for the first time and love them!! All those areas were so tight so I’m hoping over time the pain will subside. Can u tell me if yoga will be helpful or potentially make things worse? Thanks for ur help!!

[@curtisw0234]

Should point out that it’s your pec minor that is tight generally not your pec major. Believe it or not your pec minor doesn’t attach your chest to your shoulders it attaches to your chest to your scapula.

[@rachelshishov6562]

Hello, my left shoulder is slightly higher than right and my right hip slightly higher. I have pain in my ride side neck/ scalpula, traps and feel crooked. How do I know if I can benefit from these exercises for UCS or a combo of maybe pelvic tilt? Should I strengthen the side that hurts? Or opposite? I feel like maybe I need to work on one side strengthening and one side stretching?

[@bramkox2808]

Great excersise, thank you! Another thing that helped my case a lot is stretching the lats. If they are tight they can also contribute to rounding the shoulders forward.

[@shinobi-no-bueno]

How is that even possible? Your lats pull down, back and inward so idk how they could pushing your shoulders up and forward...

[@bramkox2808]

@@shinobi-no-bueno It internally rotates the shoulder my friend. also when tight hampers thoracic extension

[@Logwoodification]

CORRECTION: The muscles of the anterior neck do NOT push the head “back” (posterior). The anterior neck muscles perform many functions but primarily flexion of the neck.

[@GuerrillazenFitness]

That's wrong

[@alexis5350]

Your videos are so informative. I can't thank you enough for explaining these issues. I am really struggling with my forward head posture and other issues and am learning a lot from you. I find that if I try to keep my sternum lifted (I often find myself hunched forward) it helps my posture, but I have such a hard time maintaining the small lift of my sternum because my back is so weak I guess? What exercises would be best to strengthen my ability to keep my sternum lifted and not killing my mid back area in the process of doing that? Abs? Backs? Planks?

[@GuerrillazenFitness]

Thanks alexis

[@Jr12345_]

This is a perfect video I've been looking for. Thank you so much dude. I think I have upper cross syndrome but I also have winged scapula on both sides. So does a weak serratus interior also go with upper cross syndrome? Thanks again keep up the good work

[@GuerrillazenFitness]

+Fadi B Not necessarily bro, but I have definitely seen people with both!

[@9418matthew]

Great video. Is it possible to get pain like nerve impingement down your arm if your upper traps and chest are tight? Cause that's what I have. I am also more developed on the left side of my upper back too...

[@AntiZionist101]

You might have problems with the discs in your neck. I have a herniated disc because of upper cross syndrome. Neurological symptons around my eye and side of my head and back of my head as well. Used to sit all night with my smartphone and working in IT. I stopped all of this now, no more smartphone for me. Radical but necessary.

[@niveditatripathi9418]

Hey, I had the same thing . Struggled with disabling pain for almost a year. My pain came in the little finger, shorting pain in forearm and wrist. Shoot me an email if you want detailed info on how to get rid of it permanently. Rest was irate step but it didn't help in my case since this has a tendency o come back.

[@shawndunn8370]

Hello I have symptoms very similar to yours. How did you address it?

[@ratfish4life]

my whole left side is bigger then my right, and its only my right side that has upper crossed. and i feel it might be nerves. any help?

[@DeadChocobo]

I have that exact pain, ...i'm being treated for it right now by a very smart chiropractor who says I have this... as he started to treat me and give me exercises to do the pain developed more from the back/scapula and down the arm to fingers numbing... but a sharp shoulder pain that extends to bicep down to middle finger. This video is a huge help of understanding my condition

[@tweeze123]

I tried all the standard exercises like rows, prone cobras, etc but my traps ALWAYS took over even if I stretched and foam rolled my traps and it was really hard to hit my rhomboids . I found that bent over dumb bell rows worked the best to isolate my rhomboids better. Everyone is different I guess.

[@rgproductions7109]

woodyfly i have This problem too! I'm going to try bent over rows now thanks

[@margospeigelman6747]

Dude this helped me so much! Thank you!

[@mettejensen8653]

Way too hard exercises for me unfortunately with unstable neck

[@codyabel4766]

Awesome video! When will the work be done for upper crossed syndrome? Is there a point where the imbalanced muscles will be "corrected"?

[@GuerrillazenFitness]

+Cody Abel Yeah, once you no longer exhibit the postural distortions I explained at the beginning you can stop.

[@komavagroup]

Hello Bro, I was 16 years old when I first started heavily training in the gym. Fast forward a couple of months I developed this upper cross syndrome. I ate what I wanted and trained how I wanted to which was extremly intense. I disregarded it and now I am suffering the consequences. I don’t want to long out my question but is it possible to train with weights whilst having this issue? Or should I be doing lighter weights for the affected areas? Any response is welcomed.

[@fabianserrano8366]

How’s it going now kid?

[@amyhoop9651]

this solves all my pain problems!

[@facetatmoney]

I have costochondritis, it's been killing me for the last two weeks and I'm only 23. I was a college track runner and I haven't been too active in recent months. I am fond of your page, can you help me out a little? It's been brutal between my shoulder blades and front ribs

[@brigittedavies6864]

This was helpful. Thanks.

[@johntait491]

Thank you Blake. This is a very informative video. I will try these exercises you suggest. Cheers. ;-)

[@brendaghantous-strehler3685]

I do appreciate what you do

[@frankynovianto7841]

I am a bit unclear about the strengthening exercises..you tilt your chin to the chest when laying down , and pushing straight to the ground ...did you mean push the whole body to the ground while keeping the same posture for 30 seconds?

[@DaveKey]

Jeff from AthleanX says you shouldn’t foam roll your lower back as it can cause spinal problems. What’s you view on that?

[@ctmoneycrew9626]

Awesome video dude. I tend to have headaches, (sometimes exertion headaches), and front delt pain. Would upper cross syndrome be related to this or can there be a different issue? This is preventing me from progressing in overheadpress and bench pressing.

[@GuerrillazenFitness]

+CTmoneycrew Well upper crossed syndrome can eventually lead to impingement....so maybe...hard to say withotu seeing your alingment.

[@Yazid29261]

Thank you Sir God bless . you i sufferd from this years .

[@Aurayonmangas]

Thank you very much for this video. Would you recommend swimming to help fix this issue, or would that be counter productive ?

[@Damian66400]

Channel is awesome ,great video always...

[@GuerrillazenFitness]

+Dzony Cash Thanks dude!

[@Gbyrd99]

what kind of exercise do you recommend for lower back when trying to fix the upper cross syndrome. My lower back ends up getting sore when standing up straight

[@bryceanderson682]

Hey mate I know it's been a few years, but look up lower cross syndrome, you may have both upper and lower like I do

[@BrettWyrick]

Hey Blake, just discovered this by looking up thoracic back pain videos for about a year, and this one just showed up as a suggested video from KZbin. This sounds like exactly what I'm dealing with, but really, I only have pain on my right side. The pain is where my right rhomboid is, just to the left of my right shoulder blade. I do have some tightness on my left side, but nothing near as bad as the pain on my right side. I also have tightness in my shoulders, but I wouldn't describe it as pain. Do you think that sounds like upper cross syndrome?

[@jonathanj9260]

Is it possible to have upper cross and lower cross syndromes at the same time?

[@saadulhassan8958]

yes i also have both now

[@kennyweber5890]

Great video!!!

[@camewita-_-ar-1592]

Excellent videos!!

[@shinobi-no-bueno]

I believe I have layered / stratification syndrome or a combination of upper and lower cross syndrome, can you adress correcting these together

[@JokeZ1337]

If you want to loosen up your pecs and upper traps is it still ok actually train them (overhead presses and bench press for example) or would that be purely counterproductive and one has to release the tight muscles first before training them again?

[@aspectra]

JokeZ1337 My PT said dont do overhead presses, while my chiro said it can most likely be done when the issue is resolved.

[@commentconnoisseur1001]

OHP is good for posture. Overhead position causes the lower traps to work in order to stablise, whilst thoracically extended. Therefore, OHPs are good for posture in my opinion.

[@rust_in_peace5123]

Could this cause difficulty squeezing one's shoulder blades together? Feels like I can't even control the muscles of my upper back to retract my scapula. Muscles won't even fire... It's affected the entire left side of my body. It all started when I developed hip issues. It is very hard to contract my upper back, left shoulder, left lat and left arm

[@krunkeriscool2048]

@@rust_in_peace5123 I have exact problem. I remember wen I didn't hav this problem I could train as hard as I want. Now wen I train I feel like everything is wrong on one side hav u found a way to fix this

[@kareny5438]

You can put the ball on the wall and do the same chest massage. Much less awkward. Easier to control the pressure.

[@leondbleondb]

When would be a good time of day to do these exercises? When going to bed? In the mornings? In the morning and evening? Or does it not matter?

[@GuerrillazenFitness]

+liemon Doesn't really matter. Frequency is what is most important.

[@angelinakivalina3515]

Thank you! I have this BURNING question: i've always been told i have a right thoracic scoliosis and since i have pain on the right side i have to strenghen my left side (concave side) but i've noticed that its getting worse no matter how hard i try.. i think it looks more like kyphoscoliosis even..could it be that i have UCS thats just more severe on my right side? cause my right shoulder is hunched forward and my left rib is sticking out a bit..

[@stephanieme4405]

Probably more that your stregthening/working only one side. Get a physical therapist! For the first time in my life I'm 42 years old standing up is effortless. I have major back pain, but after 45 mins working with therapist suddenly I don't hurt. Unfortunately it's only short lived and lasts only a day, but I've only been working with the therapist a few weeks

[@kunalsharma4139]

Superinformative. Thank you man

[@musicallife3981]

Any other one for the last one if you need to take care of your shoulder...

[@claytonbennett7797]

Thank you!

[@jordanross8782]

Can you get this on just one side and can it affect how your bicep and tricep function as well? I’m not able to activate my whole right side like I can my left

[@1amgracious69]

Great vid! I'm a new cpt trying to gain more knowledge :D

[@BullzeyeOnTheGo]

If one has both upper and lower cross syndrom - does it matter which they will start with fixing (e.g. first fix the upper and then when the body is adopted fix the lower)? Or maybe keep the routine for both sumultaniously?

[@rickygramm60]

Can I expect it to feel slightly better instantly? I just performed the exercises and the burning tingling sensation under my shoulder blade came back after about 15 minutes

[@Areyisking]

Nice video! Helped a lot

[@GuerrillazenFitness]

+Anthony Reyes Glad to hear it!

[@raphael66]

thanks blake for the video. I just have one quick question--if I'm showing signs of this muscle imbalance, should I avoid exercises that strengthen the already overactive muscles? i.e. pushups for pecs.

[@GuerrillazenFitness]

+Raphael Wolf Yes, you might want to do that for a while.

[@bethdavidson2274]

Does this also effect our belly as well?

[@Coach.de3bs]

Great content

[@ChrisDodges123]

THIS WAS PERFECT!

[@davidrosenbrand7150]

When I try to do the exercise with thumbs up, i feel it in my lower back as well. Is this normal or am I doing something wrong?

[@fayahtv]

You want to make sure you’re engaging your core and squeezing your glutes to help alleviate lower back pain.

[@pawenowakowski1059]

Did you do video about neck exercises? I can,t find!🤔

[@GonzaloCorts]

Great videos really helpful stuff!

[@GuerrillazenFitness]

+Gonzalo Corts Thanks Gonzalo!

[@ronieelise6143]

Excellent! Thank you!

[@GuerrillazenFitness]

+Ronie Shackelford Thank you!

[@adriariff]

I have syndrome that you said upper back pain and shoulder pain..Been to physio for 5 month but the pain is still there..They said I have upper cross syndrome but their treatment doesnt work..Thanks for your video I will try the exercise to see if it working or not..need to buy the ball first 😂

[@ruthsalinas9479]

I’d like to get some clarification please. How does one know if you have upper cross syndrome specifically? Vs just forward head posture or pain between the scapulas? I watched those 2 videos first before I found this one on upper cross syndrome and was wondering if they’re all related? I want to fix my pain and I first need to know what’s wrong with me 😆

[@simbayang8540]

this is amazing.. thanks man!

[@GuerrillazenFitness]

+YT B You are welcome!

[@IAMTITANIUM117]

What if the pain is when your performing the exercise?

[@LiMitZplus]

Is it possible to have this one 1 side and would shoulder instability cause this?

[@Jacob011]

LOL, so far I have anterior pelvic tilt (I guess this means I have lower crossed syndrome as well), upper crossed syndrome, thoracic kyphosis and forward head posture. I thought I'm like a freaking encyclopedia of muscular imbalances, but then I checked out images of thoracic kyphosis on google. The gross shit I've seen there gives me hope; it could be worse.

[@FranklyTheSeeker1982]

+Jacob011 I wouldn't be so sure about having CervicoThoracic Kyphosis, cause if you have Anterior pelvic tilt resp. lumbar hyperlordosis, the normal curvature of the upper back will always be overemphasised, so it will always look like you have some degree of thoracic hyperkyphosis. However, true Hyperkyphosis additional to APT is still possible. I myself have Anterior Pelvic Tilt - mostly caused by tight RectusFermosis and tight Foot-PlantarFlexors - , some remains of Scapula Alata (in my case weak lower serratus anterior and lower traps in comparison of the antagonists), and even a bit of slightly internally rotated humerus and - hopefully just functional - lateral pelvic tilt (Pelvis lateral flexors from up and below the pelvis - quadratus lumborum, lumbar IlioCostalis, and the IT-Band-Muscles (Tensor FasciaLatae and a part of the GluteusMaximus) I'm a german SportsTherapist resp. do medical training therapy/exercise, though I wasn't born with this knowledge ;)

[@Jacob011]

+MedicalFitness Uhlig (Frank) Interesting. As for the curvature in my back, I was told this can't be fixed, but nobody said why, which is kinda irritating.

[@FranklyTheSeeker1982]

well, strengthening the antagonists (Humerus-LateralRotators) - Facepulls, RearDelt-Rows, (Shoulder)Outis etc, and stretching the Humerus-MedialRotators (sternal PecMajor, PecMinor, Latissimus, anterior Deltoid, subscapularis) - with the Wall/Doorway-Stretch with elbow above horizontal

[@FranklyTheSeeker1982]

***** I have some remains of SubAcromial-Syndrome (SupraSpinatus, long biceps head, SubAcromial-Bursa) - back when I trained in public gyms (until mid 2012) and before I learned sports- and physiotherapy related stuff I used to do an exercise where the SupraSpinatus grinds against the "roof" of the acromion (part of scapula) - Humerus/Shoulder-LateralRaises with Machine (exrx.net/WeightExercises/DeltoidLateral/LVLateralRaise2.html) . But in short: facebook.com/permalink.php?story_fbid=462249123953222&id=418808551630613 - that's the base post of my health/fitness-related Facebook-Page - not quite as up to date as my german one (facebook.com/pages/Medical-Fitness-Uhlig-Personal-Training-und-Rehabilitation/1381492875512176?fref=ts) The direct link to my english post regarding my SubAcromial-Syndrome: facebook.com/permalink.php?story_fbid=440046062840195&id=418808551630613 And general hint: for rehab/healing of MyoTendinopathies you should do 1-2Sets of 20-40reps per set training the injured structures every 2nd to 3rd day. And no pain doesn't mean it's completly healed or not injured.

[@FranklyTheSeeker1982]

***** well, nothing but the usual stuff for effective training: the - for the specific purpose - proper RPS and number of Sets (that's why I wrote the training modalities for MyoTendinopathies), proper exercise-form (the main reason for any exercise-related injury), training each set near to failure, enough rest between training of the MuscleFunction-Group ('cos that's when the actual effects of physical exercise develop - e.g. supercompensation) and enough sleep etc. - even a stressed out lifestile can hinder training progress.

[@blindwelcome]

these exercises hurt alot...i can't do half of them nevermind holding for 30 secs & such, very painful :(

[@oralkerr5790]

Good information

[@HerculesMines]

I have this and TMJ

[@monikatorda1357]

thanks man, awesome video :)

[@GuerrillazenFitness]

+Monika Torda :D

[@amrsalahddin8671]

with this upper crossed syndrome rowing exercises will worsen the situation ?

[@GuerrillazenFitness]

+amr salah Yes, they will shorten the lats and internally rotated you more...

[@pwife4]

Can you use your fingers instead of a ball to stretch those muscles?

[@pwife4]

+massive Troll Okay, thanks

[@GuerrillazenFitness]

+Mary Newsome You can on the pecs...a ball is easier though

[@woojones1111]

This video is brilliant Thankyou so much! Plz can you tell me what cm circumference the spikey ball is for chest release. Thanks so much

[@GuerrillazenFitness]

Diameter is about 4 inches

[@cathievela8356]

GuerrillaZen Fitness

[@sagarsharma-bq1kp]

good video

[@stefanvukas7030]

Tnx man!

[@robistole6572]

You didn't mention serratus anterior while speaking about winging scapula? :O

[@GuerrillazenFitness]

+Robi Stole Hey rob, I didn't mention winging scapula in this video

[@user-sq6vq2mt7u]

Is there any difference between this syndrome and swayback, forehead or etc?

[@GuerrillazenFitness]

+송우진 Yes

[@user-sq6vq2mt7u]

+GuerrillaZen Fitness um then could you explain what it is? Or is there anything to read about this? If not, just short answers are enough...

[@DeSam90]

Hey what is a good alternative for the supernova ball? Those seem really hard to get in Europe.

[@GuerrillazenFitness]

+ShinigamiHotS A regular softball.

[@DeSam90]

Thanks, sorry it was kind of obvious I guess and you mentioned it in the video, I bought one and the theracane and a foam roller, can't wait for them to arrive. Is it still safe to do pushups and stuff if you have upper crossed syndrome? (exercising an overactive muscle sounds bad?)

[@HairyPixels]

I don't like this exercise much because it gets my lower back worked too much and it's already tight and pissed off (like most office workers probably). Any ideas?

[@GuerrillazenFitness]

+Hairy Pixels Which one?

[@HairyPixels]

***** Sorry, the "w" pose thing where you're prone pulling back the shoulders.

[@GuerrillazenFitness]

+Hairy Pixels Have you tried putting your pelvis into a posterior pelvis tilt to neutralize the lumbar spine first before doing it?

[@HairyPixels]

***** No dice chief. Why not pull-ups? Seems like the same motion. I haven't done those in years and I bet that side is totally worthless right now.

[@GuerrillazenFitness]

+Hairy Pixels Pull ups will hit the lats too much. You can also do a variation of this with a cable machine standing upright. That should help to avoid activation in the erectors.

[@JarethSmith]

Very good info

[@GuerrillazenFitness]

+Evolved Therapy Thank you :D

[@jasonclement6305]

Nice vid as always. Right to the point.

[@GuerrillazenFitness]

+Jason Clement Thanks jason :D How are the hips healing up?

[@jasonclement6305]

+GuerrillaZen Fitness Good. got the second one scheduled for December 3rd. First one is pretty good. A little tendonitis type feeling, but I'm getting around just fine.

[@GuerrillazenFitness]

I see. Positive thoughts your way man!

[@mmnn2995]

Video is great, but the first exercise of rolling the entire chest muscle back and forth on a hard ball on the floor will be extremely painful for a female (since we have boobs there). So if there is a female friendly alternative to that pls share that too :)

[@pawenowakowski1059]

You don't have a KZbin videos why!?

[@bluemagic4879]

Great video bro. I had upper crossed syndrome all through high school and my twenties. Once I sorted it out with postural work, my traps stayed big and I’ve been asked if I take steroids 😂

[@McEddModzHD49854]

I dont have a foam roller!

[@moonbaby61]

I love all your videos but I hope you realize that females follow you too. How does a women go about releasing the pecs? I was told years ago that I have this imbalance. It got better bit has come back with a vengeance and I'm being told I have Parkinson's due to my postural stance and tight muscles.

[@GuerrillazenFitness]

+Martha Dominguez Hey martha, you would do the same release exercises. You would apply pressure to the pectorals NOT the breast tissue.