Upper Cross Syndrome 上交叉綜合症
Upper cross syndrome is a common postural problem where the chest and neck muscles become tight and the mid-back and deep neck muscles become weak. It often comes from long hours of desk or phone use and can lead to neck, shoulder, and upper back pain. Physiotherapy addresses muscle imbalance, posture, and workstation setup.
上交叉綜合症係一種常見姿勢問題：胸肌同頸後肌太緊，背中同深層頸肌就太弱，多見於長時間用電腦、玩電話嘅人，容易出現頸膊酸痛同上背痛。物理治療會針對性地拉鬆緊張肌肉、訓練弱肌同改善坐姿同工作枱擺位。
上交叉綜合症係一種常見姿勢失衡：胸肌同上斜方肌、提肩胛肌太緊，而深層頸屈肌同下斜方肌、菱形肌等偏弱，形成寒背、圓肩、頭前傾。
常見原因
– 長時間用電腦、低頭睇電話
– 長期駝背坐姿、缺乏運動
– 偏重某些健身動作（只練胸同前肩）
– 舊頸椎或肩膊問題留下代償姿勢
症狀
– 頸膊酸痛、上背繃緊
– 易出現緊張性頭痛
– 肩膊活動受限或易夾擊
– 感覺「企唔直」、呼吸淺、疲倦感
物理治療重點
初期：放鬆過緊肌肉、改善感覺
• 以手法治療、伸展放鬆胸肌、上斜方肌、枕下肌群。
• 教導簡單呼吸及姿勢重置練習。
中後期：重建肌力平衡、姿勢訓練
• 強化深層頸屈肌、下斜方肌、菱形肌及核心。
• 分析工作枱與電話使用習慣，調整人體工學，配合日常自我訓練，長遠改善頸背壓力。
Upper cross syndrome is a postural imbalance where the chest, upper trapezius, and levator scapulae become tight, while the deep neck flexors, mid- and lower-trapezius, and rhomboids are weak. This leads to rounded shoulders, a hunched upper back, and forward head posture.
Common causes
– Prolonged computer work or phone use
– Poor sitting posture and physical inactivity
– Training mainly “front” muscles (chest, front delts) in the gym
– Compensations after previous neck or shoulder problems
Symptoms
– Neck, shoulder, and upper back aching or tightness
– Tension-type headaches
– Reduced shoulder mobility or increased risk of impingement
– Feeling slouched, shallow breathing, and fatigue
Physiotherapy focus
Initial phase – release tight structures and improve awareness
• Manual therapy and stretching for chest muscles, upper trapezius, and suboccipitals.
• Simple breathing and posture reset drills.
Later phase – restore muscle balance and posture habits
• Strengthening of deep neck flexors, mid/lower traps, rhomboids, and core.
• Ergonomic advice for desk and phone use plus a tailored home-exercise program to create lasting postural change.