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The Upper Cross Syndrome with its characteristic posture – the typical protruding head, curled shoulders and curved upper back – usually has an impact on the degrees of freedom and range of motion of the shoulder joints and the cervical and thoracic spine. The full range of movement of the shoulders is formed by the shoulder joints and both collarbone joints. It represents a system consisting of the associated muscles, the upper arms and shoulder blades.

The test hand to the shoulder blade (outer and inner rotation) gives conclusions about your shoulder and thoracic spine mobility.

A head movement during execution represents an evasive movement.

Outer rotation (right arm around the top)

Measure the length of the hand (the test person), from the root of the wrist to the tip of the middle finger.

  • Take an upright stand and close the feet.
  • Let both arms hang and the hands are open.
  • Keep the head still during the execution.
  • Repeat the exercise if you move your head during the execution.
  • The right hand goes above the outer rotation to the diagonal left shoulder blade.
  • If you can touch your diagonal left shoulder blade with your right hand, you are in the green area.
  • If you can touch your neck with your right hand, you are in the yellow area.
  • If you can touch the back of your head with your right hand, you are in the red area.

External rotation (left arm around the top)

  • Take an upright stand and close your feet.
  • Let both arms hang and the hands are open.
  • Keep your head still while doing this.
  • Repeat the exercise if you move your head during the execution.
  • The left hand goes above the outer rotation to the diagonal right shoulder blade.
  • If you can touch your diagonal right shoulder blade with your left hand, you are in the green zone.
  • If you can touch your neck with your left hand, you are in the yellow area.
  • If you can touch the back of your head with your left hand, you are in the red area.

Inner rotation (right arm down around)

  • Take an upright stand and close your feet.
  • Let both arms hang and the hands are open.
  • Keep your head still while doing this.
  • Repeat the exercise if you move your head during the execution.
  • The right hand goes down over the inner rotation to the diagonal left shoulder blade.
  • If you can touch the upper part of the diagonal left shoulder blade with your right hand, you are in the green area.
  • If you can touch the lower part of the diagonal left shoulder blade with your right hand, you are in the yellow area.
  • If you can touch the lower part of your back with your right hand, you are in the red area.

Inner rotation (left arm down around)

  • Take an upright stand and close your feet.
  • Let both arms hang and the hands are open.
  • Keep your head still while doing this.
  • Repeat the exercise if you move your head during the execution.
  • The left hand goes down over the inner rotation to the diagonal left shoulder blade.
  • If you can touch the upper part of the diagonal right shoulder blade with your left hand, you are in the green area.
  • If you can touch the lower part of the diagonal right shoulder blade with your left hand, you are in the yellow area.
  • If you can touch the lower part of your back with your left hand, you are in the red area.

This “Testing” gives you information about your status quo in a simplified form. A kind of functional diagnosis. It helps you to get a picture of your functionality and quality of movement in order to filter out your strengths and weaknesses and it should help you to develop a feeling whether your body, joints, muscles, certain movements are “rusty” or not. With your results you can determine which areas are more in need of attention or need more attention.

Silvester Neidhardt