National Academy of Sports Medicine (NASM) Group Fitness Instructor Practice Exam

A participant with upper crossed syndrome would most benefit from strengthening which muscle groups?

1. Deltoids and pectorals

2. Mid-trap and rhomboids

3. Rectus abdominis and transverse abdominis

4. Erector spinae and glutes

The correct answer is: Mid-trap and rhomboids

Individuals with upper crossed syndrome often present with a forward head posture, rounded shoulders, and an exaggerated thoracic spine curve. This condition results in muscle imbalances where the pectorals and upper trapezius are typically tight, while the deep neck flexors, mid-trapezius, and rhomboids are weakened. To address these imbalances, strengthening the mid-trap and rhomboids is crucial. These muscles play a vital role in scapular retraction, which helps counteract the forward rounding of the shoulders. By reinforcing the mid-traps and rhomboids, one can improve posture, enhance shoulder stability, and promote proper alignment, ultimately alleviating some of the discomfort and dysfunction associated with upper crossed syndrome. In contrast, strengthening the deltoids and pectorals would not adequately address the postural corrections needed, focusing instead on the overactive muscles. Similarly, the rectus abdominis and transverse abdominis primarily support core stability rather than directly impacting the postural alterations seen in upper crossed syndrome. The erector spinae and glutes contribute to the lower body and spinal stability but do not specifically target the muscular imbalances associated with the upper body in this condition. Therefore, focusing on the mid-tr