You may be dealing with upper cross syndrome if you’ve noticed rounded shoulders, neck stiffness, or even upper body and lower back pain. This common postural issue often affects people who spend hours sitting at desks or hunching over phones. The good news? You can take action to correct it and improve your golf swing in the process!
To make this even easier, we’ve created a free downloadable workout guide to walk you through these exercises. Click the button below for your guide to follow along as you read the post.
What is Upper Cross Syndrome?
Upper Cross Syndrome occurs when some muscles in the upper body become too tight while others become weak or inactive. This imbalance leads to poor posture, impacting daily life and your golf game. Poor posture can also affect your ability to rotate, generate power, and maintain consistency in your swing.
In this article and video, we’ll show you two simple self-tests to identify the issue and provide you with exercises to fix it.
Self-Tests: Do you have Upper Cross Syndrome?
1. Neck Rotation Stretch
This quick test will help you determine if tightness in your neck is affecting your range of motion.
how to do it:
- Stand or sit tall.
- Rotate your head to one side and try to touch your chin to your collarbone.
- Reset and repeat on the other side.
what to look for:
If you can’t touch your chin to your collarbone or feel tightness in your neck, this may indicate alignment or muscle tightness issues.
don't cheat!
When bringing your chin to your collarbone, keep your mouth closed, and don’t shrug your shoulder up.
2. Lat Flexibility Stretch
Your lat muscles play a significant role in posture and movement. This test checks their flexibility.
how to do it:
- Stand against a flat surface (like a wall).
- Flatten your lower back against the wall and ensure your head touches it.
- With straight arms, lift your hands overhead as far as you can.
what to look for:
If you can’t bring your arms back to the wall without bending your elbows or arching your back, your lats may be too tight.
don't cheat!
Don’t let your elbows bend or your lower back arch. If you can’t set up with a flat lower back or your head can’t comfortably contact the wall, you likely have Upper Crossed Syndrome!
Exercises to Improve Posture and Mobility
1. Pec Stretch
Now that you’ve identified the problem areas, here are a few targeted exercises to help stretch tight muscles and strengthen weak ones.
how to do it:
- Place your arm at a 90-degree angle against a wall or doorframe.
- Rotate your body 45-90 degrees from the wall until you feel a stretch in your chest.
- Hold for 30-60 seconds on each side.
2. Prayer Stretch
This stretch targets the lats and helps improve shoulder mobility.
how to do it:
- Kneel on all fours with your feet together and knees wide.
- Sit back onto your heels and extend your arms forward.
- Walk your hands to one side for a side stretch, then repeat on the other side.
tip:
If kneeling is uncomfortable, use a stability ball to support your arms.
3. Reach-Roll-Lift
This exercise strengthens the upper back muscles, improving posture and alignment.
how to do it:
- From a kneeling position, extend one arm forward.
- Roll your palm upward and lift your arm off the ground as high as possible.
- Reset and repeat.
- Perform 10-15 reps per side.
4. Chin Tucks
Chin tucks strengthen the neck muscles and help properly align your head and neck.
how to do it:
- Sit tall and place a finger on your chin.
- Pull your head straight back to make a double chin.
- Perform 10-15 reps.
variation:
If this feels difficult, lie on your back and let gravity assist.
Retesting: Measure Your Progress
After completing these exercises, repeat the self-tests to check for improvements. You’ll notice better flexibility, posture, and alignment with consistent practice over time.
Make it a Daily Habit
These exercises don’t take long, but the benefits are immense. Incorporate them into your daily warmup or fitness routine to correct postural imbalances, improve rotation, and get your golf swing back on track.
Download Your Free Workout Guide
Click the link below to receive a FREE workout checklist and make these exercises even easier to follow! Consistency is key, so stick with it and enjoy the results in your posture and game.
Incorporating these exercises into your weekly routine will improve your physical endurance, reduce stiffness, and help you enjoy golf more without the pain or frustration. Try them out and see the difference for yourself!
If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with your physician. All exercises for golf should be customized to your needs after a proper evaluation.
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