Quick Tip: Why We Love the Posterior Kinetic Chain Exercise

Posted by on May 28, 2014 in Exercises

This week’s Quick Tip is a Psoas favorite. Join co-owner, Scott Schwartz, as he guides you through a simple, yet amazingly effective exercise to balance out your deskworker posture!

The Psoas YouTube channel has over 125 Quick Tip Videos, which our massage therapists use daily as a tool to help clients continue their bodywork at home. Out of all of our videos, we recently discovered that the most suggested is an exercise, not our usual stretches that we suggest. It’s called the Posterior Kinetic Chain Exercise.

Why we love the Posterior Kinetic Chain Exercise:

  •     Everyone can and should use it!
  •     It’s easily understood how to perform
  •     It only takes 3 minutes
  •     It gets results

This exercise is challenging but very easy to implement. All you need is a wall and the commitment. It is great for pastry chefs, electricians, drivers, anyone who works with their hands and of course desk workers. All of these populations run the risk of developing something called Upper Cross Syndrome.

Upper cross syndrome is very common in desk workers. It results from the repetitive nature of sitting at a desk, using a computer, day after day. Symptoms tend to increase with years of desk work and result in pain in the hands, arms, shoulders neck and back. When severe, it could also increase the likelihood of Thoracic Outlet Syndrome, severe headaches, loss of strength in hands, numbness, tingling and other nerve impingement issues.


In brief, Upper Cross Syndrome is a tightening of the muscles of your upper chest and anterior (front) neck and a weakening of the muscles in your upper back and posterior (rear) neck. It also includes a tightening of your upper trapezius, the muscles on the tops of your shoulders and the sub-occipital muscles, just beneath your skull, behind your head.

The tight muscles are our bread and butter here at Psoas. We love softening them up and spreading the tissue. On the other very important side of the process however, the Posterior Kinetic Chain Exercise addresses the weak muscles that only you, the client, has the power to heal. The exercise is not designed to build muscle, they are strong enough. It is more so designed to wake up over-stretched, lazy muscles. When we work at a computer, everything is pulling us forward. We are continuously asking our back muscles and the posterior muscles of the shoulders and neck to let go and relax so that we can more easily move forward to view the monitor or use the mouse and keyboard.

Check out this video to see it works for you. Taking the 3 minutes a day even 5 days a week to do this will cause amazing changes in your posture.

You can do it!