Author: Dr. Kim Jung-hyun, Tong-In Clinic
Editor : Sia
Hello! I'm Kim Jung-hyun, doctor at Tongin Korean Medicine Clinic.
You've probably heard a lot about Tech Neck Syndrome, right?
In Korea, we call "tech neck" as "turtle neck"! It's named this way because the posture resembles a turtle's curved neck.
You might think, "aren't all modern people having like tech necks these days?!" and take it lightly, but if left untreated, it can be a serious condition that may even cause disc problems. 😢
Therefore, managing and preventing tech neck early on is most important! Let's learn about it together. 😘
1. What is Tech(Turtle) Neck Syndrome?
Tech Neck Syndrome is more about neck alignment than a disease. It refers to a state where the head protrudes forward in an inverted C-shape rather than the normal C-curve.
Most problems occur due to improper muscle use while constantly bending the neck during activities like using electronic devices, studying, or computer work. To support this bent neck, muscles work opposite to their original purpose, losing balance.
This can lead to various symptoms, including stiff pain in the neck and shoulders (aka "담[dam]"), as well as headaches starting from the back of the neck, numbness in hands, and temporomandibular joint (TMJ, your jaw muscle and joint**)** symptoms. 😢
That's why this condition is sometimes more broadly called upper neck syndrome.
💢 Muscles that become excessively stiff: Upper trapezius / Levator scapulae / Pectoralis major & minor
💤 Muscles that become too weak: Deep neck flexors / Lower trapezius / Rhomboids
2. How to Deal with and Prevent "Dam" (Stiff Neck and Shoulders)
Shoulder pain from tech neck syndrome can manifest as chronic trapezius pain or a feeling of knotted muscles. It can also suddenly appear as "담[dam]" symptoms.
The best solution is to visit a nearby Korean medicine clinic for treatment. But if all clinics are closed, try these methods to relieve the "담" yourself!
▶Scalene Muscle Massage
When you think of tech neck, do you instinctively massage just the back neck muscles? Surprisingly, symptoms from tech neck often improve more when you release the muscles in the front of the neck!
In a tech neck posture, the scalene muscles shorten and tense excessively, pulling the cervical vertebrae forward and worsening symptoms. So, if you experience "담" like feelings, headaches, dry eyes, or numbness in your hands, try massaging the scalene muscle area. (I do this daily while looking at my monitor! )
First, let's locate the scalene muscles. Turn your head to the opposite area you want to massage. You'll see a prominent muscle - the sternocleidomastoid (SCM) muscle. Right behind the SCM, you can feel the scalene muscles. Press them with your thumb and rotate your head from side to side. You'll likely feel a stretching or tingling sensation. (I'm 99% sure most of you will feel this!)
▶Chicken Exercise
Try the "Chicken Exercise" to stretch those tech necks! The chicken posture is the opposite of the tech neck posture.
🐔 Place your palms behind your shoulders, tuck your chin (chin tuck), and hold for 10 seconds. Then, bring your elbows down and back, create a double chin, and hold for another 10 seconds. I recommend doing this consistently for at least 10 seconds, 10 times daily!
3. Benefits of Korean Medicine Clinic Treatment
As mentioned earlier, tech neck syndrome is about muscle issues, not bone problems.
While lifestyle changes are crucial, treatments at a Korean medicine clinic, such as acupuncture, pharmacopuncture, and Chuna therapy, can directly relax the muscles, which is very effective.
Tech neck syndrome doesn't develop overnight. It's caused by chronic muscle tension, so it can't be corrected in one session. However, you'll likely notice a significant improvement in symptoms!
If you're experiencing these symptoms, I strongly recommend visiting a nearby Korean medicine clinic for examination and treatment.
— Watch from 7:25 to see Dr. Lee's "Nice & Crispy" (?) Chuna therapy. Haha
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See you next time with more interesting stories! 🙂
This was Dr. Kim Jung-hyun from Tongin Korean Medicine Clinic!
