Upper Crossed Syndrome Workshop - A Movement Teacher’s Guide

UPPER CROSSED SYNDROME WORKSHOP

The Path to Posture

A Movement Teacher’s Guide

This online self-paced workshop will answer these questions

  • What is Upper Crossed Syndrome?
  • How can I identify it?
  • Who Suffers UCS and Why?
  • What Muscles are Involved?
  • What Core Pilates Principles do we Apply?
  • What is our Goal as Movement Therapists?
  • How do I Create an Exercise Sequence to Target UCS?

Workshop topics of Upper Crossed Syndrome

  • Maria’s welcome.
  • Objectives for this workshop.
  • What are the Crossed Syndromes?.

  • Who has UCS?
  • Breaking down UCS.
  • Assessing UCS .

  • Head and Neck.
  • Shoulders and Scapula.
  • Breathing and Vagus Nerve.

  • Welcome and Introduction.
  • Alignment Check.
  • Posterior Diaphragmatic Breathing.
  • Cat/Cow.
  • Banana Stretch.

  • Suboccipitals Release.
  • Nose Circles.
  • Thoracic Retraction and DNF Activation.
  • Hands and Knees DNF Activation.
  • Cervical Flexion.

  • IR/ER Rotation.
  • Coracoid Curl.
  • Upper Trap and Levator Stretch.
  • Lateral Glide and External Rotation.

  • Pect Stretch.
  • Protraction/Retraction.
  • Arm Circles.
  • Lats.
  • Triceps.
  • Serratus.
  • Thoracic Spine Rotation.
  • Scapula Mobility.
  • Serratus Progression – 1.
  • Serratus Progression – 2.
  • Serratus Progression – 3.

  • Pelvic Floor.
  • TVA.
  • Unilateral Activation.
  • Knee Folds.
  • Plank.

  • Hands and Knees.
  • Baby Cobra.
  • Fight.

  • Thoracic Extension and Rotation.
  • Wall Squat.
  • Alignment Check – part 2.

  • Teaching your Client to Prevent UCS.

  • Closing from Maria.
  • Test for CEC Certificate .