Curing the upper crossed syndrom

[Lhin]

Hey guys!

Two and a half years ago I wrote my first post here to ask about workouts to cure the upper crossed syndrome I've been having since childhood. I just wanted to say thank you, because I've been able to cure it thanks to Darebee resources. I guess I could have been faster but with life getting in the way and some ADHD tendencies that successfully prevent me from having a daily workout routine, two years was the best I could manage. I'm still improving, still don't have a perfect posture but my back pain, headaches and tendon issues are way better and my shoulders look "normal" again. Anyway, for those who are interested, these are the workouts that helped me:

Daybreak Workout

Daybreak is a DAREBEE home fitness, no-equipment upper body strength workout you can do at home.

darebee.com

Undone Stretching Workout

Undone Stretching is a DAREBEE no-equipment upper body stretching home workout you can do to help relieve upper body aches and pains and increase range of motion.

darebee.com

Standing Back Workout

Standing Back is a DAREBEE no-equipment, home workout that targets those difficult to get at back muscles for a sculpted back and strong shoulders.

darebee.com

Fallback Workout

Fallback is a Darebee workout that helps address imbalances in upper and lower kinetic chains.

darebee.com

Back Work Workout

Back Action is a Darebee home workout that helps you develop stronger back muscles.

darebee.com

Serpent Yoga Workout

Serpent Yoga is a DAREBEE no-equipment, animal-movements inspired home yoga home workout that helps you become more mobile and flexible.

darebee.com

Basilisk Workout

Basilisk is a DAREBEE home fitness yoga-based workout that helps you develop total body strength, flexibility and agility, all of which contribute to physical power.

darebee.com

 

[NightWolf714]

That's huge! Congratulations~

 

[Lhin]

Thank you!!

 

[facuzayas]

Hi friend! so good to read this!

May I ask you how did you managed it? did you do any of this once in a day and then trained normally? or how?

 

[Lhin]

I don't have a daily workout routine. I aim to train about three times a week, that's the best I can manage. My routine looks like this:

- Quick Warmup
- a workout I feel like doing (this one is the back workout on some of the days)
- one yoga routine from Darebee's yoga workouts

The upper crossed syndrome I had was pretty severe and I had a really visible round upper back. Because of that my hand and arm tendons got inflammated constantly. So in the beginning I had to start slowly, really slowly. I did one of those back workouts less than once a week and worked a lot on strengthening my tendons with upper body level 1 workouts, which helped against the inflammations so I could train the back more. Stretching the back is equally as important as strengthening it.

The hard part was getting to know what my body can handle at which time without hurting the tendons again. Starting slowly, being mindful of myself and always getting back on track with the goal of finally being pain free was the most important thing.