Upper Cross Syndrome is a postural condition in which both the head and shoulder blades move in a forward position, with excessive curvature of the upper back between the shoulder blades. This lengthens the muscles of the upper back and the front of the neck, while shortening the muscles of the chest and back of the neck. This position also takes space away from the rotator cuff and biceps tendons, and can place pressure on these structures, with the potential to cause pain and even damage resulting in rotator cuff inflammation, scar tissue development, and even tears! Upper Cross syndrome can also cause impingement of the soft tissues and nerves in the neck, potentially resulting in pain, numbness, or tingling in the arms and other areas of the body. It can also contribute to headaches associated with impingement and tight neck musculature. Sitting for long periods of time in a slumped posture during the day, such as with jobs that require sitting at a desk or driving, contribute to this syndrome. After the body is in this position for long periods of time, the tissues adapt to the positioning of the bones, making it more difficult to correct. However, there are some simple exercises that can help to return to head, shoulder blades, and upper back into the ideal position. These include doorway stretches to stretch out the chest musculature, cervical retractions to bring the skull back into the correct position over the neck and shoulders, and strengthening of specific muscles attached to the shoulder blades that bring them toward the spine and down ward (middle traps, rhomboids, lower traps), as well as postural training in both sitting and standing.