The 'Correct Way to Use Your Body' Taught by an Occupational Therapist. What I Realized When I Weighed 106kg About the True Connection Between Body and Life.

*This article contains affiliate links.
*I have started a podcast on YouTube. I would be very happy if you could listen to it as well. There is a text version if you scroll down.

I'll be honest.
As an occupational therapist, I understood the load on joints and the structure of the body in my head. Even so, I didn't pay any attention to my own body until I reached 106kg.

The trigger was simple. Losing a tennis tournament due to lack of stamina. And, wanting a girlfriend (lol).

I made a resolution and joined a gym, but I couldn't even run for 5 minutes because my knees hurt from being too heavy. That was the first time I faced my own body head-on.

I have worked as an OT for 16 years. I can say this from that experience and my own personal journey.How you use your body is directly linked to how you live your life.

The most serious mistake modern people are making

There is a problem I see repeatedly in my 16 years of clinical experience.

'Forward head posture + thoracic kyphosis,' also known as tech neck.

At first glance, it looks like 'just bad posture.' But I can say with certainty: this is not just a matter of appearance, it is the 'starting point of a chain reaction of collapse' that fundamentally destroys the functions of the entire body.

The average weight of a head is 5-6kg. For every 1cm the head moves forward, the load on the neck increases by about 2-3kg. At the angle of the head when looking at a smartphone (about 45-60 degrees forward tilt), the neck is under a load of 20-27kg. It's like carrying a grade-school child on your neck.

And here is the truly scary chain reaction.

It starts with neck and shoulder stiffness, and as the thoracic spine rounds, the ribs close, making breathing shallow. Shallow breathing causes autonomic nervous system imbalance, chronic fatigue, and decreased concentration. When the chest closes, the movement of the diaphragm is restricted, abdominal pressure is lost, the lumbar spine becomes unstable, and this leads to lower back pain. As the pelvis tilts backward, it affects the hip joints, knees, and ankles, even changing the way you walk. I also see many patients complaining of temporomandibular joint disorder, headaches, and dizziness because their chin is pushed forward.

The 'single point of collapse' that started in the neck causes the entire body to collapse like a row of dominoes, all the way down to the toes.

The 3 basics of using your body correctly

1. Place the center of gravity of your head in the correct position

Instead of supporting your head with just your neck, have the image of resting it on your spine from your pelvis. Preventing tech neck is the priority.

2. Be conscious of kinetic chains

This is something I realize in tennis: don't hit with just the strength of your arms, but transfer the twist from your lower body and pelvis to your trunk and then to your arms. By 'connecting the whole body as one' in daily movements, you can prevent localized fatigue. When lifting heavy objects, use your whole body, not just your arms.

3. Notice tension in your body and intentionally turn it off

People with HSP traits, in particular, have bodies that are unconsciously stiff. Correct body usage isn't just about fixing your posture; it's also about 'noticing when you are tense and relaxing appropriately.' The technique of turning off tension is both physical care and mental care.

The body and the mind are completely linked.

When your exterior (body) changes, your interior (mind) also changes. This is not just a theory; it is an OT-based fact.

When your chest cavity shrinks due to 'tech neck,' your breathing becomes shallow, and your autonomic nervous system shifts to a sympathetic-dominant state, creating anxiety and unease. Conversely, when your heart is exhausted by the 'emotional resonance' of being an HSP, you can calm your mind by approaching it through the body, shifting your brain into a parasympathetic state.

Just loosening your spine with a stretch pole can calm your mind. That is not just in your head. It is proof that the body and mind are connected.

Things to be careful about by age group

20s & 30s: Preventing tech neck is the top priority. Develop habits to reset brain arousal and poor posture, such as avoiding smartphones before bed. The habits you form now will stay with you into old age.

40s: Managing joint load. Be conscious of the burden on your knees and lower back due to weight gain. If you suddenly start running with the same feeling you had when you were young, you will definitely break something. Start with exercises that put less strain on your joints, such as walking in water.

50s and older: Preventing disuse syndrome. 'Dual-tasking' is the best way to prevent cognitive decline. Using your brain while walking, or using your hands and strategizing with others while playing mahjong—using your body and brain simultaneously while having fun is more effective than anything else.

What I practice every day

Stretch pole first thing in the morning. Your body is stiffest when you wake up. I reset the tension in my spine by placing it vertically, and stretch my thoracic spine to prevent tech neck by placing it horizontally. I use the same routine before bed to switch to a parasympathetic state.

Tennis and evening walks. Tennis helps me maintain a sense of kinetic chain while resting my brain through its mindfulness effect. Evening walks create moderate physical fatigue, which improves sleep quality.

Caffeine nap before work. I drink coffee at work and take a 20-minute nap. It is a ritual to smoothly switch my body and brain into 'work mode'.

How you use your body is how you use your life

After weighing 106kg, I lost 29kg, learned to sleep without medication, and got married.

It all started when I began listening to the 'voice of my own body.'

You don't have to aim for perfection right away. I want you to start by asking your body, 'How are you feeling today?'

The body is honest. If you ask it, it will always answer.

The stretch pole I use every day

To make the correct way of using your body a habit, a stretch pole is essential.

As an occupational therapist, and because I have been using it every day for over 10 years myself, I can recommend it with confidence.

▼

Occupational therapist, 16th year. Working at a special nursing home. Former dementia care instructor and manager. HSP/ISFJ. I am grateful for my 106kg self.

Recommended reading
■ For those who also want to know how to organize their mind (Kindle book) I have condensed the "how to protect your mind," which is just as important as the "how to organize your body" that I shared this time, into one book. [Working without burning out while staying kind

■ More details on the trajectory of losing 29kg from 106kg I write about the realistic process of how my inner confidence grew as my body changed. [From 4L to L size. The essence of "continuing" that an occupational therapist who lost 29kg realized

■ My night routine as an HSP to reset "fatigue" Besides using a stretch pole, these are the "drug-free" habits I practice to protect the quality of my sleep.