[Health Tip] Forward Head Posture! Say Bye Bye with Simple Stretching~

Due to the nature of my job, I have been working on computers for about 17 years.
Since I often work overtime, I tried to use a monitor stand and maintain good posture, but the increasing workload and overtime made it difficult to keep a proper posture.

 

 

What position are your neighbors in right now??

I checked and found that I was sitting in a very clear example of incorrect posture ㅠㅠ

The neck pain wasn't for nothing, huh? ㅠㅠ

I only heard about text neck, but I didn't really realize it until one day my back of the neck started hurting so badly, and I kept having severe headaches. I realized I couldn't go on like this. I should have done some stretching in between, but I was careless.

 

When I visited the orthopedic department and had an X-ray taken, it was a severe straight neck, and the nerve connecting the neck and head was compressed, so they said I also need medication treatment ㅠㅠ

So I am combining medication, manual therapy, and physical therapy.

I have been undergoing treatment for over a year now.

When I went to the hospital, they sent me a stretching video for forward neck posture via KakaoTalk. I think I really did it whenever I had free time.

 

I tried to find simple stretching methods that can be easily done in the office and made an effort to do them whenever I had free time.
I think I did everything I could because I was in so much pain.

Thanks to diligently receiving treatment, taking medication, and doing stretching exercises, my headache has now disappeared, and I am truly relieved.

The headache was so severe that even taking two pills didn't relieve it.ㅠ

I will share a simple stretching exercise you can do at your office chair to help your neighbors.

 

Stretching the neck muscles

 

 

First, sit upright with your back away from the chair's backrest, maintaining a straight posture.
Gently place one hand on the side of the head opposite to the raised hand.
3. Apply force with your hand and gently press your head in a 45-degree direction, holding for 5 seconds.
Please make sure you feel your neck muscles being stretched sufficiently.
Please stretch the same way on the opposite side.

 

Relaxing the nape of the neck

1. Join both palms together and place your thumbs on your chin.
2. Apply force in the vertical direction and tilt your head backward as much as possible, holding for 5 seconds.
It is important to sufficiently relax the muscles at the back of the neck that have been tense.
Repeat this action 2 to 3 times.

 

Shoulder relaxation

 

1. Next stretch movement while sitting. First, bend both arms behind your head and hold one wrist.
Pull diagonally downward along the arm holding the wrist.
3. At this time, please ensure that you feel the muscles in your shoulders and armpit area are sufficiently relaxed.
Please stretch the same way on the opposite side.

 

Stretching the upper body

 

1. Keep your gaze straight ahead, stand upright with your back straight, and extend both arms outward.
2. Please stretch your arms back with force so that your chest opens up.
It is recommended to perform large movements that allow the entire upper body, including the waist, shoulders, and chest, to relax completely.
4. If you breathe out and in deeply, you can feel more relaxed.

 

 

I think I kept postponing, thinking it would be okay then, and I could do it tomorrow.
So, I believe I endured over a year of harsh consequences due to unbearable painㅠㅠ

Work is important, but above all, my health is the most important, so they say that when you think you're late, that's actually the fastest time.

Let's start together even now^^