Straightening a hunched back isn't easy, is it? Try "pushing your ears and shoulders away."

Many people live with hunched shoulders and backs. While we know it's bad posture, it's a habit that's difficult to correct. This often leads to neck and back pain. Everyone knows that sitting upright is essential for good posture. However, just as important as keeping your spine straight is releasing tension in your shoulders.

 

People who spend all day on computers or smartphones often have a "turtle neck," a condition where their neck and shoulders are hunched forward. This hunched neck causes the upper trapezius muscle to contract excessively, shortening it. This makes it even more difficult to maintain the hunched posture, creating a vicious cycle.

If you have a habit of lifting your shoulders while you sleep, as if you're cheering, this is a sign that your upper trapezius muscles are tight. Normally, lying upright should be comfortable with the trapezius muscles fully stretched and relaxed. However, if your upper trapezius muscles are tight, lying upright becomes uncomfortable and you'll find yourself constantly lifting your arms.

 

If you're someone who constantly hunches their shoulders and back, you need to make an effort to relax your upper trapezius muscles and lengthen them again. Whether you're going about your daily life or exercising, it's best to maintain a posture that involves keeping your ears and shoulders as far apart as possible. If you find it difficult to maintain this distance, try straightening your shoulders by imagining your shoulder blades touching each other.

 

At this time, be careful not to tilt your chin back excessively, as if pressing it. It's also best to use your smartphone and computer at eye level. Elevate your monitor so that the screen is 15 to 30 degrees lower than your eye level, and keep it 60 to 80 centimeters away from your body.

 

Regular stretching exercises to relieve muscle tension can also help. Frequently massage the trapezius muscles in your shoulders, which can be tense, and stretch your neck by rotating it from side to side. There are also simple stretches to correct turtle neck forward head posture.

 

Stand up straight, push your chin up with your thumbs, and hold for about 20 seconds. You can also place your heels, buttocks, and shoulders against a wall, keeping your chin tucked in for about 20 seconds.

 

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There are so many cases where people live with their shoulders and backs hunched over.

I also have a bit of a turtle neck, so this is a stretch

They told me to work hard