{"id":6395,"date":"2016-12-19T11:00:39","date_gmt":"2016-12-19T18:00:39","guid":{"rendered":"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=6395"},"modified":"2016-12-19T11:00:39","modified_gmt":"2016-12-19T18:00:39","slug":"correct-imbalances-creating-balanced-posture","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/correct-imbalances-creating-balanced-posture\/","title":{"rendered":"Upper Cross Syndrome: Correct Imbalances by Creating a Balanced Posture"},"content":{"rendered":"<p><em><strong>By: \u00a0Jessyca Heinen (DC Ranch Village Health Club &amp; Spa) &#8211; Shakti Yoga &amp; The Shakti Yoga Wheel<\/strong><\/em><u><\/u><u><\/u><\/p>\n<p>&nbsp;<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone  wp-image-6396 pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"untitled\"  width=\"386\"  height=\"219\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 386px) 100vw, 386px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-300x170.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155342\/Untitled-300x170.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155342\/Untitled-380x215.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155342\/Untitled-80x45.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155342\/Untitled.png 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155342\/Untitled-620x351.png 620w\" ><\/p>\n<p>Over the course of the day, week, month, or year, our bodies can succumb to the effects of gravity. Instead of using the proper balanced muscle groups to support our joints, we start to rely more on the support of the connective tissues and muscles.<\/p>\n<p>When this happens, <strong>the body is compensating<\/strong>\u2014picking up the slack for shortcomings by working harder in one area. Chronic compensations lead to imbalances, which can lead to pain, decreased function, and increased risk of injury.<\/p>\n<p>Generally, gravity pulls us forward and down, causing the shoulders to round forward and the chest to collapse. To compensate, the neck must extend and the head must move forward like a turtle sticking its head out of its shell (forward head posture) in order to see what\u2019s in front of us (e.g., computer screen, tv).<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone  wp-image-6397 pk-lazyload\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"untitled\"  width=\"408\"  height=\"280\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 408px) 100vw, 408px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-1-300x205.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155352\/Untitled-1-300x205.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155352\/Untitled-1-380x260.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155352\/Untitled-1-80x55.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155352\/Untitled-1.png 469w\" ><\/p>\n<p>&nbsp;<\/p>\n<p>This posture tightens chest muscles (pectorals)<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6398 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155408\/Untitled-2-80x67.png\"  alt=\"untitled\"  width=\"300\"  height=\"253\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-2-300x253.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155408\/Untitled-2-300x253.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155408\/Untitled-2-380x320.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155408\/Untitled-2-80x67.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155408\/Untitled-2.png 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155408\/Untitled-2-620x522.png 620w\" ><\/p>\n<p>and fronts of the shoulders (anterior deltoids), weakens the muscles of the mid back (mid<\/p>\n<p>and lower trapezius, rhomboids, and serratus anterior),<\/p>\n<p>tightens the neck extensors\/upper back (upper trapezius and levator scapula;<\/p>\n<p>&nbsp;<\/p>\n<p>and weakens neck flexors (the muscles on the front of the neck, including the sternocleidomastoid).<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6399 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155427\/Untitled-3-80x80.png\"  alt=\"untitled\"  width=\"300\"  height=\"296\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-3-300x296.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155427\/Untitled-3-300x296.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155427\/Untitled-3-80x79.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155427\/Untitled-3-110x110.png 110w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155427\/Untitled-3-380x375.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155427\/Untitled-3.png 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155427\/Untitled-3-620x613.png 620w\" ><\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6400 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155447\/Untitled-4-80x80.png\"  alt=\"untitled\"  width=\"300\"  height=\"296\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-4-300x296.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155447\/Untitled-4-300x296.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155447\/Untitled-4-80x79.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155447\/Untitled-4-110x110.png 110w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155447\/Untitled-4-380x375.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155447\/Untitled-4.png 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155447\/Untitled-4-620x612.png 620w\" ><\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6401 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155506\/Untitled-5-80x66.png\"  alt=\"untitled\"  width=\"300\"  height=\"248\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-5-300x248.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155506\/Untitled-5-300x248.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155506\/Untitled-5-380x315.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155506\/Untitled-5-80x66.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155506\/Untitled-5.png 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155506\/Untitled-5-620x513.png 620w\" ><\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6402 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155509\/Untitled-6-80x61.jpg\"  alt=\"untitled\"  width=\"300\"  height=\"230\"  data-pk-sizes=\"auto\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-6-300x230.png\" ><\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6403 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155522\/Untitled-7-80x62.png\"  alt=\"untitled\"  width=\"300\"  height=\"234\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-7-300x234.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155522\/Untitled-7-300x234.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155522\/Untitled-7-380x296.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155522\/Untitled-7-80x62.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155522\/Untitled-7.png 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155522\/Untitled-7-620x484.png 620w\" ><\/p>\n<p><strong>This is known as upper crossed syndrome. <\/strong>This generally occurs as a result of poor posture, poor movement technique, and\/or imbalanced training.<\/p>\n<p>Correcting these imbalances would start with lengthening and opening the tight muscle groups (upper trapezius, levator scapula, and pectorals) with stretches like\u00a0<em>gomukhasana<\/em>\u00a0(cow face pose)<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6404 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155538\/Untitled-8-80x48.png\"  alt=\"untitled\"  width=\"300\"  height=\"179\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-8-300x179.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155538\/Untitled-8-300x179.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155538\/Untitled-8-380x227.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155538\/Untitled-8-80x48.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155538\/Untitled-8-620x370.png 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155538\/Untitled-8.png 668w\" ><\/p>\n<p>and cactus arms to open the chest and shoulders or using the yoga wheel<\/p>\n<p>to lengthen upper traps and neck. We also need to strengthen the weak muscle groups (neck flexors, lower traps, rhomboids, and serratus anterior) with chin tucking<\/p>\n<p><img  loading=\"lazy\"  decoding=\"async\"  class=\"alignnone size-medium wp-image-6405 pk-lqip pk-lazyload\"  src=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155545\/Untitled-9-80x57.png\"  alt=\"untitled\"  width=\"300\"  height=\"214\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 300px) 100vw, 300px\"  data-pk-src=\"http:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2016\/12\/Untitled-9-300x214.png\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155545\/Untitled-9-300x214.png 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155545\/Untitled-9-380x271.png 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155545\/Untitled-9-80x57.png 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155545\/Untitled-9-100x72.png 100w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2016\/12\/24155545\/Untitled-9.png 461w\" ><\/p>\n<p>and pulling exercises to strengthen the upper back. With practice over time, this will create a more balanced posture.<\/p>\n","protected":false},"excerpt":{"rendered":"By: \u00a0Jessyca Heinen (DC Ranch Village Health Club &amp; Spa) &#8211; Shakti Yoga &amp; The Shakti Yoga Wheel&hellip;\n","protected":false},"author":19,"featured_media":6396,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[62],"tags":[],"class_list":["post-6395","post","type-post","status-publish","format-standard","has-post-thumbnail","category-news","cs-entry","cs-video-wrap"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Upper Cross Syndrome: Correct Imbalances by Creating a Balanced Posture<\/title>\n<meta name=\"description\" content=\"By: \u00a0Jessyca Heinen (DC Ranch Village Health Club &amp; Spa) - Shakti Yoga &amp; The Shakti Yoga Wheel &nbsp; Over the course of the day, week, month, or\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/correct-imbalances-creating-balanced-posture\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Upper Cross Syndrome: Correct Imbalances by Creating a Balanced Posture\" \/>\n<meta property=\"og:description\" content=\"By: \u00a0Jessyca Heinen (DC Ranch Village Health Club &amp; 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