Text Neck Exercises: Simple Moves to Ease Digital Strain

Some gentle stretches and changes to your device habits can help alleviate neck pain.

Whether you’re caught up in doomscrolling or just checking your work emails, chances are you’re spending a lot of time on your phone. But all that screen time can lead to a pesky condition called “text neck.” Hunching over your device can leave you with some severe aches and pains.

So, hold your phone up to eye level and check out these easy tips to get rid of text neck fast!

What is text neck?

Also known as “tech neck,” text neck is a term coined by a chiropractor to describe the neck pain you might feel after spending too much time looking down at your phone.

Most of us check our phones with our heads tilted forward and down. When you do this for too long, the muscles in your neck get strained. The muscles in the back are overstretched, while the ones in the front are compressed.

Text neck symptoms

If you have text neck, here’s what you might be dealing with:

• Stiffness and difficulty moving your neck
• Dull aching or sharp, stabbing pain 
• Pain that radiates into your shoulders and arms
• Weak shoulder muscles
• Tension headaches from tight neck muscles

But don’t get bent out of shape about overusing your favorite device. There’s no solid proof that your phone habits are to blame for your neck woes. Several studies found no connection between using your device and having neck or shoulder pain.

You could get a sore neck from overusing your muscles for many other reasons, like genetic factors, weight issues, or bad posture. “Text neck” might be a term concocted by a chiropractor to get your business. But, hey, we’re not judging.

Exercises for text neck

To help ease text neck pain, try these simple exercises.

Neck circles

• While sitting, slowly rotate your head 360 degrees.
• Let your jaw slack as you roll backward, and be very gentle.
• Rotate your head clockwise five times, then counterclockwise five times.
• Again, go VERY slowly (like a full ten seconds for one rotation), and don’t force anything! 

Side neck stretch

• Take your right hand and reach over your head to the top of your left ear.
• Use the weight of your arm to guide your head toward your right shoulder very slowly. (Don’t engage your neck muscles at all!)
• Remember to breathe deeply, even if your armpits are ripe.
• When you feel discomfort, pause and breathe again, letting your head stay there for three full breaths.
• Gently remove your hand from your head and use it to push your head slowly back up to an upright position.
• Repeat on the left side. 

Shoulder rolls

• Slowly raise your shoulders.
• Without stopping, roll them back and down.
• Do 10 to 15 reps.
• Repeat the exercise, but roll your shoulders forward and down this time.
• Bonus: Rolling your shoulders will help with your dance moves and text neck.

Chin tucks

• Gently tuck your chin towards your chest, like you’re making a super sexy double chin. Bonus: Smile like Kristen Wiig while doing this part.
• Keep your head level — no tilting or bending!
• Hold that position for 5 seconds (or the length of a deep breath if counting isn’t your thing).
• Relax your neck and repeat.

Tech neck treatments

Aside from these cubicle-friendly exercises, here are some ideas to help keep text neck from being a regular pain in the y’know:

• Hold your phone, tablet, or device a bit higher to reduce your head and neck stress.
• Try yoga, pilates, or other activities that engage your core, lengthen your spine, and loosen up your neck.
• Take breaks from your phone, laptop, or any other device that might make you hunch over.
• Move around while you’re taking your break.
• Make sure you’re sitting up if you’re looking at your device. Good posture equals less pain.
• Try adding ergonomic products to your workstation, like wrist pads, footrests, or lumbar pillows for your chair.
• Apply ice or heat to the affected muscles.
• Stay hydrated.
• Treat yourself to regular messages.

Takeaway

“Text neck” is the popular term for the head and neck pain caused by hunching over your device for too long. But don’t throw away your beloved device just yet. More research is needed to link “text neck” to your tech time.

In the meantime, sit up straight and do gentle exercises like neck rolls, chin tucks, and shoulder rolls. To prevent text neck from hitting you up on the reg, take regular breaks from your phone and seek out habits that help lengthen and strengthen your body. Your neck will thank you!

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