Upper Cross Syndrome
Believe it or not, between 40-60% of the population suffers from Upper Cross Syndrome! You may be a part of that statistic—even if you’ve never heard of it. Even worse, you may be increasing the negative effects of it if you’re staring down at your phone to read this. Upper Cross Syndrome is “the hunch”. If you sit at a desk all day and notice your shoulders creeping up to your ears—keep reading!
What is it?
No, it’s not a gnarly boxing-related issue, it’s really a muscle imbalance. The “cross” refers to the muscles of the back of your neck, shoulders, and your chest being tight while the muscles in the front of your neck and your upper back are weaker. If you look at a side profile of a person, the muscles that are tight are across from each other and the weak muscles are across from each other, forming an “X”. Signs you may be experiencing this condition are neck pain, upper back pain, impingement, headaches, and trigger points.
How Does it Occur?
Poor posture! This is far and away the number one cause of Upper Cross Syndrome—good news though—that means it’s easily treated. Sitting or standing with rounded shoulders for an extended period of time (ahem office workers and college students), staring down at phones and computers with your head dropped down, as well as repetitive motions using improper form are the main culprits. How many times during the day do you catch yourself typing away and can feel yourself scrunched up and extremely tense? It happens to all of us (looking in a mirror as I write this), so don’t worry. Let’s look at some ways to kick it!
How Do I Treat it?
Well if some muscles are overly tight and some muscles are too weak, we stretch out the tight ones and strengthen the weak ones. It sounds simple, because it is! Let’s start with some easy stretches that can be done anywhere.
- Scapular Retraction- It sounds so fancy but all you need to do is squeeze your shoulder blades together, hold it for 5 seconds, and repeat 10 times. It’s a quick movement that can be done in the middle of the workday, no equipment needed.
- Wall Snow Angel- Stand with your back touching the wall with your arms up at 90 degrees in a “field goal” position. Squeeze your shoulder blades together and tuck your chin down. Keeping your shoulder blades together, slowly raise your arms up while keeping them against the wall like you’re making a snow angel. Repeat this 5 times, no snow required.
- Doorway Pec Stretch- Another movement that can be done throughout the workday. Stand in an open doorway with one foot in front of the other. Put your hands at shoulder height on either side of the door jams making a “W” with your arms. Slowly shift your weight forward until you feel the stretch in your chest. Do this move again with you arms overhead while still holding the door jams and lean till you feel the stretch. Hold these moves for 10 seconds and repeat 5 times.
- Scalene Stretch- This can be done seated or standing. With one hand, reach up and gently pull your head to one side while your other arm stays in a relaxed position. While still maintaining a gentle pull, look towards the ceiling. Finally, tuck your chin while still pulling. Be sure to do this for both sides and only pull to the point of a nice stretch with no pain.
- Thoracic Twists- This one is best done in the comfort of your own home. Kneel down and sit on your heels. Place one hand on the floor for support and the other hand behind your head. Twist open so your elbow points to the ceiling and turn your head to follow. Then, twist closed, trying to touch your two elbows together. Repeat this 10 times per side.
While it can certainly be difficult to break postural habits, especially when you’re cramming for a test or trying to meet a deadline, try to take breaks throughout your day. Taking a five minute walk, drinking water, and even just checking in on how you’re sitting, rolling your shoulders back then continuing work can make a big difference in treating Upper Cross Syndrome.
How Do I Prevent it?
Preventing Upper Cross Syndrome comes down to being mindful. Pay attention to how you’re sitting or standing, take a look at your work set up, and ensure you’re taking care of yourself with exercise. Here are 6 things you can do to stop the hunch before it starts:
- Maintain Good Posture- By now I’m a broken record, but as your chiropractic office, I cannot stress enough how important it is to have good body mechanics. Avoid slouching, favoring one side, or dropping your head forward for extended periods of time. Make sure you sit up straight with your head aligned between your shoulders.
- Take Breaks- Especially for those of us who sit all day, make sure you adjust your posture every 15-20 minutes and stand up and walk around at least once an hour (for many of us, our smart watches already bug us to do so). Doing so has been proven to refresh your focus so you can be more productive when you return, instead of losing steam in front of a computer for hours on end.
- Exercise- Strengthening your core, shoulders, neck, back, and chest through weight-lifting, pilates, yoga, or simple stretching can build a base that can support you for hours on end. With strong muscles, you won’t feel fatigue and the need to slouch down because your body has the strength and endurance to maintain good posture.
- Adjust your Workplace- Make the ergonomic swaps! Make sure your computer monitor is raised to eye level, use lumbar support in your chair, and consider getting a sit-to-stand desk. Stop yourself from rounding your shoulders forward before you even start.
- Avoid Repetitive Activities- As much as you can help it, limit how much time you spend sitting watching TV, reading, or being on your phone. Get outside, go for a walk, and get some sunshine whenever you can. For the winter months approaching, look into walking pads or treadmills that allow you to still watch all of your favorite shows while getting movement in.
- Support your Body- If you find yourself standing for long periods of time, put one foot up on a stable object, switching sides throughout the day. When sleeping, make sure your pillow has proper neck support and use other pillows or rolled towels to support your low back throughout the night.
Upper Cross Syndrome, while common, is easily treated and further prevented. Correcting your posture can not only limit your back pain, headaches, and tension, it can improve blood flow and can even make you look a little taller! If you have any questions, stop into either of our Buffalo chiropractic and massage office locations and ask our health care providers how to get rid of Upper Cross Syndrome!
Bethany Wolcott
D’Youville Chiropractic ‘26
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Children are constantly growing, learning, and exploring the world around them. From their first steps to their time spent in school and on the playground, their bodies undergo continuous physical stress and development. While pediatric health often focuses on nutrition, vaccinations, and regular checkups, spinal health is sometimes overlooked. Chiropractic care offers a safe, effective way to support proper growth, posture, and overall well-being in children.
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Two of our talented massage therapists, Jerardo & Jesse, had the pleasure of participating in the Mother Like No Other Retreat provided by Hope Rises & the New Era Cap Foundation. Providing Therapeutic massage to 25 incredible women was a gift!
Arthritis is a common yet often misunderstood condition that affects millions of people across the world. While it’s often associated with aging, arthritis doesn’t discriminate — it can impact people of all ages, from children to seniors. Living with arthritis can mean dealing with pain, stiffness, and a decreased ability to move comfortably. Fortunately, there are many ways to manage arthritis and improve your quality of life, including chiropractic and massage care. Here are 10 essential things you need to know about arthritis, including the role our team in Buffalo, NY can play in helping you feel better and stay active.
If you’ve ever felt nagging lower back pain, persistent tightness in your hips, or a sense of imbalance between your core and legs, you might be dealing with something called Lower Cross Syndrome (LCS). While it sounds complex, LCS is actually a common muscular imbalance that many people—especially those with sedentary jobs or intense training routines—experience. The good news? It’s manageable, preventable, and treatable. And Peak Performance, your local chiropractic and massage therapy team, can be part of the solution.
As we age, maintaining good mobility and quality of life becomes a top priority. While physical changes like joint stiffness, muscle weakness, and decreased flexibility are a natural part of the aging process, there are ways to manage these changes and maintain an active, fulfilling lifestyle. Chiropractic care for seniors can play a vital role in enhancing mobility, reducing pain, and improving overall well-being. In this blog post, we’ll explore the many benefits of chiropractic care for seniors and how it can help you age gracefully while maintaining your independence. 1. Understanding Chiropractic Care Chiropractic care focuses on the relationship between the spine and the nervous system, emphasizing manual adjustments to the spine and joints to alleviate pain, improve mobility, and support overall health. Chiropractors are highly trained to diagnose and treat musculoskeletal conditions, particularly those involving the spine, joints, and soft tissues. For seniors, chiropractic care is not just about alleviating pain; it's also about improving function, preserving mobility, and supporting the body’s natural ability to heal itself. Chiropractic adjustments are a safe, non-invasive way to promote spinal health, improve posture, and help manage the discomfort that often comes with aging. 2. The Aging Body: Common Challenges for Seniors As we age, the body undergoes several natural changes that can impact mobility and quality of life. These changes often include: Decreased Flexibility: As muscles and connective tissues lose elasticity, seniors often experience joint stiffness and reduced range of motion. This can make simple tasks like bending, reaching, and walking more difficult. Osteoarthritis: This common condition involves the gradual breakdown of cartilage in the joints, leading to pain, swelling, and decreased function. It can affect various areas of the body, including the knees, hips, and spine. Postural Changes: Over time, poor posture habits can lead to misalignments in the spine, contributing to back pain, muscle tension, and limited mobility. Falls and Balance Issues: As the body’s balance system weakens with age, seniors are at higher risk of falls. Chiropractic adjustments can help improve balance and reduce the risk of falls by promoting proper spinal alignment and improving joint function. 3. How Chiropractic Care Benefits Seniors Chiropractic care offers a variety of benefits for seniors looking to maintain mobility and quality of life. Below are some of the key advantages: Pain Relief One of the most common reasons seniors seek chiropractic care is to address chronic pain. Whether it’s back pain, neck pain, arthritis, or headaches, chiropractic adjustments can help alleviate discomfort by restoring proper alignment to the spine and joints. This helps to reduce pressure on nerves, improve circulation, and promote the body’s natural healing processes. Improved Mobility and Flexibility Chiropractic adjustments can improve joint mobility, helping seniors regain flexibility and increase their range of motion. This is especially beneficial for individuals suffering from arthritis or age-related stiffness. By restoring alignment and function to the joints, chiropractic care can reduce pain and improve overall movement, making it easier to perform daily activities and enjoy recreational pursuits. Enhanced Posture As we age, our posture tends to decline, leading to slumping, rounded shoulders, or forward head posture. This can result in back and neck pain, muscle fatigue, and limited mobility. Chiropractic adjustments help realign the spine and improve posture, reducing strain on the muscles and joints. Better posture can also increase energy levels and reduce discomfort, allowing seniors to feel more comfortable and confident in their daily lives. Injury Prevention and Fall Risk Reduction Chiropractic care can help improve balance, coordination, and overall physical function. This is especially important for seniors who may have an increased risk of falls. Through regular adjustments, chiropractic care helps keep the nervous system functioning optimally, enhancing balance and coordination. Additionally, chiropractic care can identify and treat musculoskeletal imbalances that may contribute to falls, such as hip misalignments or weakened muscles. Stress Relief and Better Sleep Chronic pain and tension can increase stress and make it difficult to get a good night’s rest. Chiropractic care can help reduce muscle tension and alleviate pain, leading to a greater sense of relaxation and reduced stress. By improving spinal alignment and supporting the body’s natural healing processes, chiropractic adjustments can promote better sleep and improve overall emotional well-being. Support for Other Health Conditions Chiropractors don’t just treat musculoskeletal issues. They can also help seniors manage a variety of other health conditions, such as: Headaches: Chiropractic adjustments can reduce the frequency and severity of tension headaches and migraines by improving spinal alignment and reducing muscle tension. Digestive Issues: Misalignments in the spine can affect nerve function, leading to digestive issues like constipation. Chiropractic care can help improve nerve communication, promoting healthy digestion. Sciatica: Many seniors experience sciatica, which is a sharp pain that radiates down the leg. Chiropractic adjustments can alleviate pressure on the sciatic nerve and reduce pain. 4. Safety and Considerations for Seniors Chiropractic care is generally considered safe for seniors, but as with any medical treatment, it’s important to consider individual health conditions. Before beginning chiropractic care, seniors should consult with their primary care provider to ensure that chiropractic adjustments are appropriate for their specific needs. Some seniors may have certain health conditions, such as osteoporosis, severe arthritis, or recent surgeries, that require modifications to their chiropractic treatment plan. Chiropractors are skilled at tailoring their techniques to accommodate these conditions and ensure that the care provided is safe and effective. Additionally, seniors should choose a chiropractor who is experienced in working with older adults. A knowledgeable chiropractor will understand the unique needs and concerns of seniors and will be able to develop a treatment plan that supports their health goals. 5. The Importance of Regular Care For seniors, chiropractic care is most effective when it is part of a regular maintenance routine. While one or two adjustments may provide temporary relief, regular visits to the chiropractor can help sustain improvements in mobility, pain levels, and overall health. Chiropractic care can complement other health practices such as physical therapy, exercise, and a healthy diet, allowing seniors to maintain an active and independent lifestyle for years to come. Conclusion Chiropractic care is an excellent option for seniors looking to maintain mobility, manage pain, and enhance their overall quality of life. With its emphasis on spinal health, mobility, and pain relief, chiropractic care can help seniors stay active, improve their posture, reduce the risk of falls, and support their overall well-being. By working closely with a chiropractor who understands the unique needs of older adults, seniors can enjoy greater mobility, independence, and vitality well into their golden years. If you’re a senior looking to improve your mobility or address age-related discomfort, consider reaching out to a chiropractor to learn how chiropractic care can support your health and enhance your quality of life. Bethany Wolcott D’Youville Chiropractic ‘26
As temperatures rise and the days grow longer, summer sports enthusiasts take to the fields, courts, and waters to enjoy their favorite activities. Whether you’re playing soccer, swimming, cycling, or engaging in outdoor workouts, preparing your body for the unique physical demands of summer sports is crucial for performance and injury prevention. A targeted approach to conditioning, hydration, and recovery can help you stay active and injury-free throughout the season. The Physical Demands of Summer Sports Summer sports often involve high-intensity movement, endurance, and exposure to environmental factors like heat and humidity. Common physical challenges include: Cardiovascular Endurance: Many summer activities, such as running, cycling, and swimming, require sustained energy and stamina. Agility and Speed: Sports like soccer, tennis, and basketball demand quick movements and rapid directional changes. Strength and Power: Activities like beach volleyball and wakeboarding require muscular strength to generate force and maintain control. Heat Adaptation: Exercising in hot weather adds stress to the body, increasing the risk of dehydration and heat exhaustion. Understanding these factors helps you tailor your training and recovery strategies to maximize performance and safety. Pre-Season Conditioning: Building Strength and Endurance To prepare your body for the demands of summer sports, focus on a well-rounded training program that includes: 1. Cardiovascular Training Boosting your endurance ensures that you can sustain activity over extended periods. Consider: Interval Training: Alternating between high-intensity bursts and low-intensity recovery improves stamina. Cross-Training: Mixing activities like cycling, swimming, and running helps build overall cardiovascular fitness while preventing overuse injuries. Heat Acclimatization: Gradually increasing outdoor workout time allows your body to adapt to higher temperatures. 2. Strength Training Strengthening muscles reduces the risk of injury and enhances performance. Key areas to target include: Lower Body: Squats, lunges, and calf raises improve power and stability. Core Strength: Planks, Russian twists, and medicine ball exercises enhance balance and coordination. Upper Body: Push-ups, pull-ups, and shoulder presses support sports that require upper-body endurance, such as swimming and tennis. 3. Flexibility and Mobility Work Flexibility and mobility exercises help prevent muscle tightness and improve range of motion. Incorporate: Dynamic Stretching: Before activity, perform movements like leg swings and arm circles to warm up muscles. Static Stretching: After workouts, hold stretches for 20-30 seconds to release tension and improve flexibility. Foam Rolling: Helps reduce muscle tightness and improve circulation. 4. Sport-Specific Drills Practicing movements specific to your sport enhances performance and reduces the likelihood of injury. Examples include: Lateral drills for soccer and basketball Plyometric exercises for explosive movements in tennis and volleyball Stroke drills for swimming efficiency Preventing Common Summer Sports Injuries Increased activity levels and warm weather conditions raise the risk of sports-related injuries, including: Muscle Strains: Overuse or inadequate warm-ups can lead to strains in the hamstrings, quadriceps, or shoulders. Heat-Related Illnesses: Dehydration and prolonged sun exposure can cause heat exhaustion or heat stroke. Joint Injuries: High-impact activities may result in knee, ankle, or wrist injuries. Sunburn and Skin Damage: Outdoor sports increase exposure to harmful UV rays, leading to burns and long-term skin damage. Injury Prevention Strategies: Hydrate Adequately: Drink water throughout the day and replenish electrolytes lost through sweat. Wear Proper Gear: Choose footwear and protective equipment suited to your sport. Apply Sunscreen: Use a broad-spectrum sunscreen with SPF 30 or higher. Listen to Your Body: Rest when needed to avoid overtraining and fatigue. Recovery and Post-Activity Care Recovery and Post-Activity Care A proper recovery routine ensures that your muscles heal and your energy levels stay optimal. Key components of recovery include: 1. Active Recovery Engaging in light activity, such as walking, yoga, or swimming, promotes circulation and reduces muscle soreness. 2. Nutrition for Recovery Eating nutrient-dense foods helps replenish energy stores and repair muscles. Focus on: Protein: Supports muscle repair and growth (e.g., lean meats, fish, tofu, eggs). Carbohydrates: Restore glycogen levels for sustained energy (e.g., whole grains, fruits, vegetables). Healthy Fats: Reduce inflammation and support recovery (e.g., avocados, nuts, olive oil). 3. Chiropractic and Massage Therapy Chiropractic adjustments help maintain spinal alignment and joint mobility, reducing strain and enhancing performance. Sports massage aids muscle relaxation and reduces the risk of overuse injuries. 4. Sleep and Rest Final Thoughts Summer sports provide an exciting way to stay active, but proper preparation is key to preventing injuries and maximizing enjoyment. By focusing on pre-season conditioning, adopting injury prevention strategies, and prioritizing recovery, you can perform at your best all summer long. If you’re looking to enhance your athletic performance and prevent injuries, schedule a visit with Peak Performance Chiropractic. Our team can help with mobility, strength, and injury prevention strategies tailored to your summer sports activities. Bethany Wolcott D’Youville Chiropractic ‘26
Pregnancy is an exciting and transformative journey, but it can also bring significant physical challenges. As a mother-to-be, your body undergoes rapid changes to accommodate the growing baby, often leading to discomfort, aches, and postural shifts. Chiropractic care can be a safe and effective way to manage these changes, helping to reduce pain, improve mobility, and prepare the body for a smoother delivery. How Pregnancy Affects the Spine and Pelvis During pregnancy, the body experiences a range of physiological changes, including: Postural Adjustments – As the baby grows, the center of gravity shifts forward, increasing stress on the lower back and pelvis. Hormonal Changes – The hormone relaxin loosens ligaments in preparation for childbirth, which can sometimes lead to instability and discomfort in the spine and joints. Increased Spinal Curvature – The natural curve of the lower back becomes more pronounced, which can contribute to pain and muscle tightness. Pelvic Misalignment – Changes in pelvic alignment can affect the baby’s positioning and potentially lead to a more challenging labor and delivery. Chiropractic care offers a drug-free approach to managing these changes, ensuring the spine and pelvis remain properly aligned for a more comfortable pregnancy. Benefits of Chiropractic Care During Pregnancy 1. Relieves Back, Hip, and Pelvic Pain Many pregnant women experience lower back and hip pain due to the extra weight and shifting posture. Chiropractic adjustments can help realign the spine and relieve pressure on the joints and nerves, providing much-needed relief. 2. Improves Pelvic Balance and Baby Positioning Pelvic misalignment can restrict the amount of space available for the baby to move into the ideal head-down position for birth. Chiropractors trained in the Webster Technique specialize in adjusting the pelvis to create optimal alignment, reducing the likelihood of breech positioning and promoting a smoother delivery. 3. Reduces the Risk of Sciatic Nerve Pain As the uterus expands, it can put pressure on the sciatic nerve, leading to sharp, radiating pain down the lower back, hips, and legs. Chiropractic adjustments help relieve this pressure, reducing discomfort and improving mobility. 4. Enhances Nervous System Function The nervous system controls nearly every function in the body, including those crucial for pregnancy and childbirth. By ensuring proper spinal alignment, chiropractic care helps the nervous system communicate more effectively, supporting overall well-being for both mother and baby. 5. Promotes Better Posture and Balance The additional weight and shifting center of gravity can lead to postural imbalances. Regular chiropractic adjustments help maintain proper posture, reducing strain on muscles and joints. 6. May Contribute to an Easier Labor and Delivery A properly aligned pelvis allows for a smoother labor process by ensuring that the baby has ample space to descend. Studies suggest that chiropractic care may help reduce labor times and the need for medical interventions during delivery. Is Chiropractic Care Safe During Pregnancy? Yes! Chiropractic care is considered safe for most pregnant women when performed by a qualified practitioner. Chiropractors use gentle, pregnancy-specific techniques that avoid unnecessary pressure on the abdomen. Many offices also provide specialized tables and pillows to accommodate the growing belly comfortably. It is always a good idea to consult with your obstetrician or midwife before beginning chiropractic care, especially if you have any pregnancy complications or high-risk factors. When Should You Start Chiropractic Care During Pregnancy? There is no wrong time to start chiropractic care during pregnancy. Some women begin care in the first trimester to help with early postural changes, while others seek treatment later on to address discomfort as their pregnancy progresses. Regular adjustments throughout pregnancy can provide ongoing relief and support. Additional Ways to Support a Healthy Pregnancy Chiropractic care works best when combined with other wellness strategies, including: Prenatal Exercise – Activities like walking, swimming, and prenatal yoga help maintain strength and flexibility. Proper Hydration – Staying hydrated supports spinal health and reduces muscle stiffness. Supportive Footwear – Wearing shoes with proper arch support helps distribute weight evenly and reduces lower back pain. Prenatal Massage – Massage therapy can complement chiropractic adjustments by reducing muscle tension and promoting relaxation. Preparing for Postpartum Recovery Chiropractic care doesn’t stop after delivery. Postpartum adjustments can help realign the spine, support recovery, and address any lingering discomfort from pregnancy and labor. Many new mothers find that chiropractic care helps them regain mobility and energy, making it easier to care for their newborns. Final Thoughts Pregnancy is a time of immense physical change, but it doesn’t have to be uncomfortable. Chiropractic care offers a safe and natural way to support your body as it adapts to pregnancy, helping to relieve pain, improve pelvic alignment, and even contribute to an easier delivery. At Peak Performance, our chiropractors have experience working with expecting mothers and use gentle, pregnancy-friendly techniques to provide the best care possible. If you’re interested in experiencing the benefits of chiropractic care during pregnancy, schedule a consultation with us today! Bethany Wolcott D’Youville Chiropractic ‘26
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