Beware 'Turtle Neck' This Summer: Doctor's Advice on Smartphone Posture

As students embrace summer vacation, health experts are warning of a potential rise in "turtle neck" syndrome, a condition linked to excessive use of smartphones, tablets, and computers. The Ministry of Health and Welfare's Miaoli Hospital is urging young people to adopt healthy habits to prevent posture problems and related ailments.

Physical therapist Li Hsiao-hui from Miaoli Hospital explained that maintaining the same posture for extended periods causes continuous tension in the neck, shoulder, and back muscles. This can lead to the "turtle neck" posture and rounded shoulders. Without regular movement, core muscle function can decrease, increasing fatigue and joint strain, potentially impacting the normal musculoskeletal development of adolescents.

To combat these risks, the hospital recommends adhering to the "30-5 principle": taking at least a five-minute break for every 30 minutes of screen time. During these breaks, individuals should rest their eyes and move their muscles and joints. When using mobile devices, it's advised to hold the screen closer to eye level to avoid prolonged head-down posture. Maintaining an upright sitting posture with the back against the chair and feet flat on the floor can also reduce spinal pressure.

In addition to posture adjustments, simple daily stretching exercises are suggested to alleviate pain. These include the "chin tuck exercise," where the chin is gently pulled back for five seconds, repeated ten times, to correct forward head posture. The "neck and front shoulder stretch" involves tucking the chin, looking upward, and extending the neck and arms, holding for 10-20 seconds to improve rounded shoulders. Finally, the "shoulder blade exercise" involves squeezing the shoulder blades together, performing V, U, and W hand gestures, and rotating the shoulders backward ten times to strengthen the upper back muscles. Engaging in at least 30 minutes of outdoor activities daily, such as walking, jogging, cycling, or playing sports, is also encouraged to improve cardiovascular health, muscle strength, and reduce reliance on electronic devices.

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Prolonged maintenance of the same posture causes continuous tension in the neck, shoulder, and back muscles, easily forming the so-called 'turtle neck' and rounded shoulder posture.