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    Turtle Neck ㅣ Top 4 Stretches for Forward Head Posture
    Turtle Neck ㅣ Top 4 Stretches for Forward Head Posture

      While the human neck normally appears in a C-shaped curve when viewed from the side, Forward Head Posture is a condition where the neck bends forward, causing the C-shaped curve to diminish and the neck to appear closer to a straight line. 



      What is Turtle Neck?
      The accurate diagnosis for “Turtle Neck” in English is “Forward Head Posture (FHP).” 

      While the human neck normally appears in a C-shaped curve when viewed from the side, Forward Head Posture is a condition where the neck bends forward, causing the C-shaped curve to diminish and the neck to appear closer to a straight line. 

      Interestingly, turtles have one additional neck vertebra compared to humans, allowing them to extend their necks longer. This is why the condition is named after the appearance of a turtle’s neck, which protrudes forward in a hunched manner.


      Causes of Tech Neck
      Turtle Neck and Tech Neck are similar because they both refer to the chronic neck or shoulder pain, discomfort, and stiffness due to poor posture and excessive forward head positioning.

      Especially, Tech Neck is caused by prolonged use of technological devices such as smartphones, tablets, and computers. This is due to the excessive stress placed on the neck and shoulder muscles from using these devices in improper postures.


      Improper Posture
      Bending the neck forward or hunching the shoulders while using devices is a common cause. This puts excessive pressure on the neck and shoulder muscles. 

      Prolonged Use
      Using a phone, tablets, and computers for extended periods leads to continuous tension in the neck and shoulder muscles, resulting in pain and stiffness.

      Pre-existing Issues
      Existing neck and shoulder problems such as cervical spondylosis, degenerative joint disease, falls, sports injuries, and car accidents can exacerbate the symptoms of Tech Neck.

      Among these, the main cause is posture, specifically when the head tilts forward and downward. Turtle neck actually stems from issues with muscles and ligaments rather than bones and nerves, causing numerous muscles, ligaments, and joints are continuously strained. 

      Additionally, factors such as stress, lack of sleep, and lack of exercise can also worsen the symptoms of Tech Neck.

      Self-Diagnosis of Turtle Neck
      To self-diagnose turtle neck syndrome, you can try the following methods: 

      Turtle Neck Checklist

      Have you ever felt like you’re wearing a ‘hanger’ because your trapezius muscles are tense?
      Do you always feel tense in your neck and shoulders, leading to severe fatigue?
      When viewed from the side, does your neck protrude forward more than your shoulders?
      Even after sleeping for long hours, do you still feel tired and uncomfortable in the neck?
      Is there a mushroom-like bulge(dowager’s hump) protruding from the area where the neck meets the shoulders?
      Have you ever been told by others that your neck posture looks odd?

      ✅
      If you have four or more of these symptoms, there is a high possibility that you have turtle neck. In addition to self-diagnosis based on subjective discomfort, there are also simple self-tests you can try. 

      1-Minute Turtle Neck Self-Diagnosis Using a Wall

      Stand facing the wall as if you’re about to touch it. 
      Turn your head to one side.
      Check if your cheek and both shoulders touch the wall.


      ✅
      If your shoulders don’t touch the wall or if you experience pain when trying to touch them, it could indicate turtle neck. However, self-diagnosis may not be accurate, so if you experience any pain, it’s recommended to stop immediately and visit a hospital for a thorough medical checkup.


      Top 4 Neck Stretches
      By implementing the following stretches, you can help mitigate the symptoms of Tech Neck. 

      1. Towel Stretch

      As mentioned earlier, Turtle Neck is a condition where the C-curve of the neck collapses. To regain the C-curve of the neck, stretching with a towel or resistance band can be effective.

      ① Sit up straight with your shoulders back. Hold a towel with both hands, gripping it tightly, and place it behind your neck.
      ② While keeping your back as straight as possible, gently lean your neck over the towel. If you feel any pain, do not lean further.
      ③ Hold this position for about 5 seconds, then slowly return to the starting position. Repeat the process.

      2. Foam Roller Stretching

      If you have a foam roller at home or at the gym, using it can be a great method.

      ① Place the foam roller behind your neck like a pillow and lie down straight.
      ② Spread your knees about hip-width apart and stand them up, then grab the ends of the foam roller with both hands.
      ③ Slowly turn your head from side to side, alternating between left and right, then return to the center. Make sure your shoulders do not lift during this process.

      3. Neck Exercises While Lying Down

      If it’s troublesome to prepare exercise equipment, you can try simple stretching exercises that can be done while lying down. It’s fine to do them on an exercise mat, but if you don’t have one or if it’s inconvenient, doing them on your bed is also acceptable.

      ① Lie down flat on your back, and try to push your neck as far back as possible.
      ② Inhale deeply and, while looking towards your chest, pull your chin down as much as possible. Ensure that no other part of your body moves except your neck.
      ③ Exhale and repeat the process of pushing your neck back again.

      4. Neck Stretching Exercises at the Office

      You don’t need to wear special workout clothes or prepare equipment to do some stretches that can be done in the office whenever you remember. How about setting an alarm to remind yourself to stretch about once every hour?

      ① Extend your arms and interlock your fingers behind your head.
      ② Bend your elbows and gently press your head forward, leaning slowly forward.
      ③ Hold for 10 seconds, then repeat the movement, returning to the starting position.

      Prevention Methods for Turtle Neck
      Since turtle neck is closely related to posture, it’s beneficial to be aware of your daily habits and explore ways to maintain a proper posture. 

      If you work a desk job that involves sitting for extended periods, consider using a laptop stand or monitor stand to raise your line of sight and prevent your neck from bending. Similarly, when using an phone at home, try creating an environment where you can operate the device while looking straight ahead by using a stand.

    #nutrition