“Text neck” is a term that refers to the posture created by leaning forward over a mobile device for lengthy periods of time. Text neck has been linked to shoulder and neck pain, headaches, stiffness, limited mobility, and difficulty sleeping. Here are 5 neck stretches that will help you relieve text neck.
1. Exaggerated Nod
Nod your head back and forth as though you were saying “yes,” but while tilting your head as far back and forward as it will go. Go slowly though and allow your neck to stretch backwards as long as it feels good to help combat the downward tilt of your chin when texting.
2. Side-to-Side Stretch
Grasp your right temple with your left hand and pull the top of your head slowly towards your left shoulder. You should feel a gentle, long stretch from your right shoulder to just behind your ear. Repeat on the other side.
Try pulling the top of your head back at slightly different angles, such as with your chin pointed to the left or to the right. You should feel these stretches in the sides of your neck, around where your jugular vein is.
3. Forehead Push
Place your right or left palm on your forehead and keep it as still as possible while you push your forehead against your hand. Make sure your chin stays parallel to the floor at a 90-degree angle; you should feel the stretch in the front of your neck muscles.
This exercise helps to strengthen the muscles that hold your chin up, preventing it from tilting down or drooping so much when you’re texting or using another mobile device.
4. Downward Facing Dog
This classic yoga position is perfect for text neck, because it stretches and elongates the spine from top to bottom. Although your neck may be what feels the most uncomfortable, taking care of the entire length of your spine can help make space for flexibility and movement in your cervical vertebrae.
On a carpet or yoga mat, get on your hands and knees. Place your left foot where your knee was and do the same with your right, until you are on your hands and feet on the mat. Your body should resemble an upside down V shape. Lean into the stretch, bowing your chest forward and stretching your ribcage, mid-back, and lower back.
5. Cat-Cow Pose
Another staple of nearly every type of yoga is the cat-cow pose. To get into this pose, you’ll get on your hands and knees as though you were going to do the downward facing dog pose.
However, you will simply bow your back up and lean your head down for the “cow” part of the pose, slowly moving into a position where your head and chin are pointed up and your back is arched. Repeat slowly several times; you should feel good stretches all the way from your lower back and hips to your shoulders and neck.
Reduce Symptoms of Text Neck With Regular Self Care, Chiropractic, and Physical Therapy
Mobile devices aren’t going away anytime soon. In fact, they’re more sophisticated than ever and function as small, portable computers that travel with people wherever they go.
At Huntington Orthopedics, we can help you design a regular self-care and wellness regimen designed to care for your neck and relieve symptoms of stress and strain caused by mobile device use. We’ll design a combination of therapy, at-home stretches, orthopedics, and chiropractic care to target your individual issues and help you feel your best.
Contact us today to learn more at (626) 486-9494.