Many people live with their shoulders and lower back bent. They know it is an incorrect posture, but it has become a habit and is difficult to correct. As a result, it is common to complain of pain in the neck or lower back. Everyone knows that to maintain proper posture, one must sit up straight with their back straightened. However, just as important as straightening the spine is releasing tension in the shoulders.

 

People who use computers or smartphones all day often develop a forward-bent "text neck" posture. When the neck is bent forward like this, the upper trapezius muscle contracts excessively, shortening in length, which makes maintaining the hunched posture more comfortable, creating a vicious cycle.

If you have a habit of raising your shoulders like a salute while sleeping, it is a sign that your upper trapezius has shortened. Normally, when lying flat, the trapezius should be sufficiently stretched and relaxed for comfort, but if the upper trapezius shortens, lying properly becomes uncomfortable, causing you to repeatedly lift your arms.

 

If you are someone whose shoulders and back tend to slouch, it is necessary to make an effort to sufficiently relax the upper trapezius muscle and restore its length. It is good to maintain a posture during daily activities or exercise with the thought of keeping your ears and shoulders as far apart as possible. If you do not feel the sense of distancing your ears from your shoulders, try to relax your shoulders with the idea that your two shoulder blades on your back are touching each other.

 

At this time, be careful not to excessively tilt your chin backward, but rather press it gently. It is also good to keep your smartphone and computer at eye level in daily use. Adjust the monitor height so that the screen remains 15 to 30 degrees below eye level, and maintain a distance of 60 to 80 cm from your body.

 

Regularly stretching to relax muscle tension is also helpful. Frequently massage the tightly knotted trapezius area of the shoulders, and stretch by turning your neck left and right. There are also simple turtle neck correction stretches.

 

Stand upright with your back straight, then use both thumbs to push your chin upward and hold for about 20 seconds. It is also good to press your heels, hips, and shoulders completely against the wall and maintain a posture where you pull your chin in for about 20 seconds.

 

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There are really many cases where people live with their shoulders and back bent.

I also have a slight turtle neck in my shoulders, so I do this stretch.

They told me to work hard.