Shoulder and neck discomfort is a problem that almost all modern people have, and the reason for this is actually understood to be bad habits such as playing with the phone with the head down and sitting in an improper position. Shoulder and neck discomfort is often accompanied by some bad posture, such as head leading, round shoulders, hunchback and so on. These we give it a collective name “upper cross syndrome”. Upper cross syndrome: is a muscle imbalance resulting in upper limb posture problems, upper cross syndrome due to a series of soft tissue problems resulting in movement deformation, postural deformation and thus plagued many modern people, and cause a series of body pain. For example, playing with the cell phone with the head down due to poor posture and long hours will cause the accumulation of pressure on the cervical vertebrae, and if the cervical vertebrae are given improper pressure repeatedly and often, it will cause cervical spine injury and lead to early degeneration of the cervical vertebrae. The initial symptoms of cervical spine degeneration mainly include stiffness of the shoulder and neck, shoulder pain, etc. In more serious cases, there will be numbness of the hands, weakness of the hands, chest tightness, blurred vision and other situations. Of course, in addition to the above, there is another cause of shoulder and neck pain, and that is chest breathing. We can find that many people can’t open their ribs to the sides to inhale gas, so they compensate by letting the upper trapezius and oblique muscles lift their shoulders to breathe, which is also known as chest breathing. Therefore, it is recommended to use abdominal breathing, also known as diaphragmatic breathing, to relieve the symptoms of crossover syndrome. And people with the following symptoms are most likely to suffer from upper crossed syndrome as just explained, so you can check yourself. 1, shoulder impingement syndrome [shoulder pain] 2, muscle tension headache 3, thoracic outlet syndrome [hand numbness] 4, cervical spine ankylosis 5, cervical discomfort We have generally understood the upper crossed syndrome, mainly the problem of muscle imbalance, which will talk about how to deal with it. First of all, the unbalanced muscle groups are introduced. The muscles that are too tense and over-tensioned: 1. pectoralis major / pectoralis minor; 2. upper trapezius; 3. sternocleidomastoid muscle; 4. oblique angle muscle. Over-weakened, inactive muscles: 1, rhomboids; 2, serratus anterior; 3, deep neck flexors. We can use the treatment: 1, corrective training; 2, corrective band fixation training; 3, fascial release; 4, stretching; 5, the correction of bad habits of daily life.