Posture correction, how to correct bent shoulders and turtle neck
Sep 23, 2025
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Most of modern people's daily lives are done sitting down. The balance between the spine and shoulders often collapses as the time spent working or using a smartphone in front of a computer increases. Conscious correction efforts are essential because repetition of small habits eventually changes body shape. The correct posture must be continuously managed in life to maintain its effectiveness.
1. maintaining a proper sitting position
It is basic to sit with your waist straight and your hips attached deep into the chair. It is recommended that the knee be kept at 90 degrees and the soles of the feet touch the floor. In addition, the monitor should be adjusted to match the eye level so that the neck does not bend forward. Even small adjustments can greatly reduce the burden on the neck and shoulders.
2. Practicing chest opening stretching
Curved shoulders are often caused by crouching in the chest. Stretching, which holds both arms back and chest wide open for 10-15 seconds, is an effective correction method. Repeating several times a day naturally opens the shoulders and relaxes the tense upper body muscles. If you sit in front of your desk for a long time, it is helpful to make this movement a daily life in the middle of work.
3. Relax your turtle neck by stretching your neck
The neck of the turtle neck is in a state where the alignment of the neck bone has collapsed as the neck falls forward. A simple action of sticking your back to the wall and pulling your chin slightly to tilt your head back helps restore the correct alignment of your neck. In addition, when using a smartphone, you should have the habit of raising the screen to eye level. Just reducing the posture of lowering the gaze greatly improves neck health.
4, Stretching your body shape through strength training
Postural correction is maintained for a long time only when muscle strength is supported. Basic movements such as low exercise, push-ups, and plank using bands strengthen the shoulder and back muscles to hold the body stably. If muscle strength is supported, it is not easy to return to the wrong posture, and you can naturally maintain the right posture.
5. correcting one's lifestyle
It is important not to maintain the same posture for a long time. Once an hour, you should get up from your seat and make a habit of stretching or walking lightly. In addition, too high pillows when sleeping worsen the turtle neck, so it is recommended to use a low pillow that can maintain the natural curve of the neck and spine. Checking your sleeping posture is also an important part of body shape management.
6. Breathing and Posture Conscious
Breathing habits also affect posture correction. Shallow chest breathing dries the shoulders, but abdominal breathing naturally stretches the chest and shoulders. Consciously inhaling and exhaling slowly and deeply relieves tension in the body and makes it easier to maintain a correct posture. The habit of being conscious of breathing in daily life can increase the correction effect.
The bent shoulder and turtle neck can lead to various symptoms such as neck and back pain, headache, and fatigue beyond just external problems. Therefore, it is important to correct even small inconveniences early. Steady practice of stretching, exercise, and correct posture will help prevent pain and correct body shape.
After all, the key to correction is consistency. The right posture and lifestyle are not completed overnight, but the accumulation of repeated small practices brings about certain changes. From today, let's check the sitting habits and the posture of using a smartphone. It is important to remember that small habit correction leads to a healthy body shape and painless life.
This article was translated by Naver AI translator.
