As you have seen how posture imbalance like text neck and rounded shoulders can occur in the above article, you may be able to assume what the correction process should be.

1. Reinforcement of core/abdominal pressure

First, it is necessary to increase abdominal pressure produced by the diaphragm-abdominal muscles-pelvic floor muscles, which are the main components of the core. If abdominal pressure firmly supports the thorax from the bottom, the neck and shoulders that are attached to the thorax naturally move back to the neutral position. No matter how much you open your chest or tuck your chin in, you will not be able to maintain a good posture if abdominal pressure does not support the thorax sufficiently. In fact, those efforts may even lead to another compensatory change in body shape.

2. Improved connectivity of the whole body

As mentioned above, postural changes such as text neck/rounded shoulders are not limited to changes solely in the neck and shoulders. Thus, exercises that only target these areas can have a temporary effect or sometimes turn into a compensatory movement, which causes other changes in your body. For example, if you just pull shoulders back and tuck your chin in without engaging the core, you may end up having a flat neck curve and flat back.

Therefore, this exercise program consists of movements that connect the core to the upper/lower body. If you have never done these types of exercises, it may be difficult at first, however you will get used to them within 1-2 weeks of practice! It is all about the coordination and cooperation between all parts of the body, so think of it as learning new skills (e.g., learning to ride a bicycle) rather than simply "exercising".