The older I get, the more I find out how much I don’t know, especially little things that are so simple I wonder how did I get this old and not know about it, hear about it or figure it out before.

For example, I’m of that age where I am in danger of developing the dreaded “dowagers hump.” Actually, I do have that coming on. We old fogies are tired. It’s easy to fall into a habit of, well, walking like an old person with our heads forward like a turtle and shuffling along. It’s called “Forward Head Posture.” It’s comfortable, sort of. But it’s not healthy. Good posture is more than just looking better.

And today, it’s not just us old folk that are in danger of falling victim to “Forward Head Posture.” Young people are developing a whole new problem that doctor’s call “Text Neck.”

Young people spend an inordinate amount of their days texting away, thumbs flying, on their cell phones. The posture that goes with it is going to cause problems if they don’t become aware of it and learn the exercises they can and should do to help alleviate it.

There are YouTube videos on specific exercises to alleviate Text Neck problems. Of course, the first and most effective exercise is to put the phone down. Use it much less. It’s becoming an addiction. I predict the next new ailment to be discovered will be "arthritic text thumbs."

Both Forward Head Position and Text Neck put our spine out of alignment, for starters, hunches our shoulders and constricts our oxygen intake as the lungs are compressed. It can bring on headaches. A dominoes effect takes place as muscles in our neck and shoulders are stressed and on and on.

Lately, I’ve caught sight of myself in store windows and family photos and been shocked. Good grief. Who is that old woman? So I set about ways to get myself straightened up, ways to pull my shoulders back and walk up straight.

I’ve tried back bracing straps, wearing a small backpack with bottles of water for weight when out walking. I watched videos with doctors illustrating a series of exercises to correct posture, all to little success.

Then a couple of weeks ago, I stumbled upon a video by Tim Keeley, an English physio fitness professional (same as our physical therapy doctors, who I trust and will consult first for 'most any ache or pain), who gave one simple thing, not even an exercise, per se, that just puts me in perfect alignment. He calls it the "chin tuck-alignment" exercise. I call it “the one-second fix.”

It works whether I’m out walking or sitting here at the computer. You simply take two-three fingers, put them on your chin and push straight back. Not up. Not down. Straight back, as if your neck was on a track. And voila. It magically straightens up your neck and you feel your shoulders and spine fall into alignment. And it feels good.

So if you see an old lady out walking her dog and periodically poking herself in the chin, you’ll know it’s me.

Marion Tucker-Honeycutt, an award-winning columnist, a Maine native and graduate of Belfast schools, now lives in Morrill. Her columns appear in this paper every other week.