In the upper extremity, many desk-bound, sedentary workers are afflicted with a condition known as upper cross syndrome.
In upper cross syndrome, the tight muscles usually are the upper trapezius (located between shoulder and neck), neck extensors, sternocleidomastoid (large muscle located in front of the neck), pectoralis major and levator scapulae (running from neck to shoulder blade).
The end result of an upper cross syndrome is a forward head position, rounded shoulders, and rounded thoracic spine.
With lower cross syndrome, there is also an imbalance between tight and weakened muscles.
The first thing to do is to identify if you have upper or lower cross syndrome.