1. Upper Crossed Syndrome - SMR, Flexibility and Exercise
Program for Jason Hodge
Trainer : Jason Hodge
Introduction
This program is ideal for those who sit or stand for long periods of time in a rounded posture. It is quite easy to
identify clients with this problem.
 The shoulders may appear to point in an anterior direction.
 The palms of the hands may be facing posteriorly or away from the front view of the client.
 If the shoulders are in a protracted position, the upper back will appear rounded and the chest sunken.
If the Trainer has any questions how to proceed with the client, he/she should consult with a medical or
therapeutic professional.
Warm Up
 Perform a light, gentle activity for a brief time to warm the body's core temperature as well as the muscle
and nervous system.
 Walking, cycling, gentle/controlled upper body rotations.
 Any of these exercises can be carried out for 2-5 mins. The client will be the best judge of how their body
feels.
Summary Of Program
Activity Type Sets Reps Duration Tempo Intensity Rest
Levator Scapula - Seated Flexibility N/A 2 p/s 20-30 secs N/A N/A N/A
Upper Traps - Seated Static Flexibility N/A 2 p/s 20-30 secs N/A N/A N/A
Chest - Seated SB Static (Assisted) Flexibility N/A 5 5 secs N/A N/A N/A
Cobra - Prone on SB Exercise 1-3 12-20 N/A 3-2-1 60% 60 secs
Cool Down
 Finish with a light Self Myofascial Release and Stretch of the tight/overactive muscles.

2. LEVATOR SCAPULA - SEATED
Reps : 2 p/s Duration : 20-30 secs
Preparation :
 In the proper posture sit on the ball with a minimum of
90 degrees bend at the hips and knees.
Movement :
 Draw your belly button inward.
 Tuck your chin in and rotate the head in right direction
of your opposite pocket while retracting and depressing
shoulder of the side being stretched.
 Hold for 20-30 seconds, repeat for 2-3 reps.
Focus on breathing correctly-slowly and deeply, totally relaxing the muscles when exhaling. No sharp
Notes :
pain should be felt.
UPPER TRAPS - SEATED STATIC
Reps : 2 p/s Duration : 20-30 secs
Preparation :
 Sit in neutral spine as pictured.
Movement :
 Depress scapula while laterally flexing the neck to the
opposite side as pictured, hold for 20-30 seconds,
repeat for 2-3 reps.
Focus on breathing correctly-slowly and deeply, totally relaxing the muscles when exhaling. No sharp
Notes :
pain should be felt.

3. CHEST - SEATED SB STATIC (ASSISTED)
Reps : 5 Duration : 5 secs
Preparation :
 Position trainer and client as pictured.
Movement :
 Gently draw the elbows back until first
resistance barrier is noted, hold for 20-30
seconds, relax, and repeat for 2-3 reps.
Notes : Focus on breathing correctly-slowly and deeply, totally allowing the muscles to relax when exhaling.
COBRA - PRONE ON SB
Reps : 12-20 Sets : 1-3 Intensity : 60%
Tempo : 3-2-1 Rest : 60 secs
Preparation :
 Lay in prone position with stability ball under sternum.
 Legs straight, and core and glutes activated.
Movement :
 Brace the spine by drawing your lower abdomen
inward.
 Squeeze glutes and SLOWLY draw the shoulder blades
backward (retraction) and downward (depression) while
externally rotating the hands so the palms face away
from the legs.
 The chin should be tucked in while lifting the torso off
the stability ball. Hold position for recommended time.
 As strength increases, repetitions may be held for
longer periods. Do not allow the head to extend
backward.
 The chin should stay tucked.
 If client complains of discomfort in the low back, have
him or her concentrate on squeezing the glutes (do not

4. externally rotate the hips). Keep feet straight ahead
throughout the entire exercise.
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