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Writer's pictureDr. Sieara Hinshaw

Tech Neck and Exercises to Help

What is Tech Neck?

Tech neck, or “text neck,” is when our necks start hurting from looking down at our phones, tablets, or computers too much. When we bend our heads forward and down to look at screens, it puts extra pressure on our necks. Our necks are designed to support our heads all day with it stacked directly above our spine. But when we allow our chin to jut forward and look down for most of the day, we put our neck in a less favorable position. Imagine holding a heavy book in front of you all day – that’s what your neck feels like when you keep it bent forward for a long time!


What Problems Can Come from Tech Neck?

When we keep our necks bent forward, it can lead to pain and stiffness in our necks, shoulders, and backs. It causes muscles to become shortened, weak, and develop trigger points. Trigger points are areas of tight and tender muscles which lead to pain and dysfunction. Some people even get headaches or find it harder to move their necks because of tech neck.



a performance physical therapist in Asheville North Carolina is helping a patient with neck pain from tech neck


Stretches and Exercises to Help with Tech Neck

Here are some easy stretches and exercises that can help make tech neck feel better:

  1. Chin Tucks



    • Sit up straight and look forward.

    • Pull your chin back, making a “double chin.”

    • Hold for 5 seconds, then relax.

    • Do this 5-10 times. It helps bring your head back in line with your spine.

  2. Neck Side Stretch



    • Sit or stand up straight.

    • Gently tilt your head to one side, like you’re trying to touch your ear to your shoulder.

    • Hold for 30 seconds, then switch to the other side.


  3. Shoulder Blade Retraction



    • Sit up tall and slowly roll your shoulders up, then back and down.

    • Do this 10 times.

    • It helps release tightness in your shoulders and neck.


  4. Chest Stretch on a Wall



    • Stand by a wall and place your hand and forearm against it.

    • Gently step forward until you feel a stretch in your chest.

    • Hold for 30 seconds, then switch sides.

    • This helps open up your chest and makes it easier to sit up straight.


  5. Cat-Cow Stretch



    1. Get on your hands and knees

    2. Let your belly drop, looking up to the ceiling (this is the “cow” part).

    3. Then arch your back and look down (this is the “cat” part).

    4. Move slowly back and forth 10 times. This helps loosen your neck and spine.




How to Prevent Tech Neck


To help keep tech neck away, you should follow these steps. Watch this video for more information!


-Use a standing desk and stand more during your day! Set a timer to stand up for at least 10 minutes of every hour.

-Place your monitor at eye level so you don't have to look down.

-When you do sit, use a supportive chair. Your feet should touch the ground. Use a lumbar support to help keep an upright position.


Tech neck can be a pain, but with a few stretches and small changes, you can help your neck feel much better!


I hope this was helpful!

Sincerely,

Dr. Sieara

828-808-3704



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