Text Neck Syndrome" Due to Sedentary Lifestyle
Written and photographed by Joanne Rhee, CPT/Posture, Fitness & Lifestyle Specialist

The sudden onset of COVID-19 has completely transformed our daily lives and the overall structure of society. With social distancing measures in place and the shift to remote work and online classes, the boundaries between work and personal life have unintentionally blurred, raising serious health concerns. The home, once a happy space for families to gather, has increasingly become a breeding ground for various ailments. Our children are spending more time on smartphones and gaming, while adults working from home have seen a significant decrease in physical activity and an increase in weight. Prolonged periods of inactivity can lead to tension in the muscles and ligaments surrounding the spine, resulting in pain not only in the back but also in the neck, shoulders, hips, and legs. When watching TV, working on the computer, or sitting comfortably on the sofa, it is advisable to maintain a proper posture to avoid disrupting the natural curve of the lumbar spine. When sitting for long periods, placing a buckwheat pillow or a tightly rolled towel between your hips and the chair can help maintain the S-curve of your lower back, improving work efficiency and preventing potential spinal disorders. It is not an exaggeration to say that the root of all pain stems from physical imbalance, making musculoskeletal alignment extremely important. Proper posture is especially crucial for the healthy growth of children. While we do not know when the COVID-19 pandemic will end, it is essential to prioritize individual health and enhance the quality of life for the entire family.

A1 & A2 Muscle Relaxation and Stretching
Prepare a tennis ball or a lacrosse ball. Gently roll the ball around the tense areas of your neck for 1 to 2 minutes until the tension is released, and be sure to stretch afterward.

B1 & B2 Chest Muscle Relaxation
If you have a foam roller, carefully lie on it along your spine and extend your arms out to the sides at shoulder height. Stay in this position for about 1 minute, then slowly raise your arms overhead into a "V" position and hold for another minute. (If you do not have a foam roller, you can use two large towels rolled up.)

C1 & C2 Strengthening Exercises for Improving Text Neck
Place your forehead on the floor and position your hands under your armpits. Take a deep breath in and, as you exhale slowly, lift your forehead slightly off the ground without letting your chest touch the floor. Hold this position for about 5 seconds, then lower back down. Repeat this motion for a total of 5 to 10 times.

D1 & D2 Spinal and Pelvic Correction Exercises for Improving Text Neck
Assume the tabletop position as in yoga. Position your wrists slightly above your shoulders, and as you exhale slowly, pull your tailbone back and down while lowering your chest toward your thighs, allowing your forehead to touch the floor comfortably. Hold this position for about 10 seconds, then return to the tabletop position and repeat at least 10 times.

Visit Joanne Rhee's YouTube channel for various pain relief and posture correction exercise videos.
joanne@bodyandbread.com
☎ 917-806-0319
Exercises for Improving Text Neck
(For Adults: English) FIX Forward Head Posture - Follow this exercise for 1 Week for Permanent Fix
(For Kids: English) BEST FORWARD HEAD POSTURE & ROUNDED SHOULDERS EXERCISES FOR KIDS
https://youtu.be/uowGMF9vJ-g
(Korean) Core Causes of Text Neck and Immediate Posture Correction Exercises
https://youtu.be/vlHkr6aE4p4

Before and After Comparison Photos