As we go through our days sitting in front of computer screens and looking down on our phones, we develop an imbalance in the muscles of the neck.
The muscles that extend the neck and the ones that push it forward become overly tight, while the opposite ones that flex the neck and retract it become weak and inhibited.
Fixing Phone Neck
Neck Pain from all that texting. Instead of looking down on your phone. Lift the phone up to your eye level to maintain good posture and elevate the tension from your neck.
- Hold your phone at eye level.
- Don’t hold your phone between your shoulder and your ear.
- Use earbuds or headphones.
- Take a break from your phone hourly.
- After using your phone, stretch to relax your muscles.
Strengthen Your Neck by @revolutionchironz
If you are using a phone a lot with your head bent forward then make sure to do this stretch daily.
How to do it
- Start sitting or standing in a good posture with your shoulders back, chin back and chest up.
- Hold each end of a hand towel or resistance exercise band and place it behind the middle of the neck. This will create a somewhat of a sling for the neck.
- Now extend your head backward and forward just like day 1 whilst holding the towel to help promote a good cervical curve. Repeat this 20-30 times a day.
Release your Neck (Suboccipital Stretch) by @yourchirosteph
The suboccipital is a collection of four muscles that live below the bump on the back of your head. Their job is to turn and extend your neck. When we sit too long at a computer or text and look down, they tend to get shortened, tight and weak. Usually, you can find some nice little trigger points back there.
Try using a lacrosse ball and peanut to release these muscle.
And one more thing...
The following 4 additional tips can help you take care of your neck:
- Don't stay in one position for too long. It's hard to reverse bad posture but if you get up and move around often enough, you'll avoid getting your neck stuck in an unhealthy position.
- Make some ergonomic adjustments. Position your computer monitor at eye level so you can see it easily. Use the hands-free function on your phone or wear a headset. Prop your tablet on a pillow so that it sits at a 45° angle, instead of lying flat on your lap.
- If you wear glasses, keep your prescription up to date. When your eyewear prescription is not up to date, you tend to lean your head back to see better
- Don't use too many pillows. Sleeping with several pillows under your head can stifle your neck's range of motion.
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Remember to see a healthcare provider for specific medical advice or increased symptoms. There is no one-size-fits-all approach
- Do you have a stiff neck? Try these simple remedies. (2015). health.clevelandclinic.org/do-you-have-a-stiff-neck-try-these-simple-remedies/
QuickStats: Percentage of adults who had migraines or severe headaches, pain in the neck, lower back, or face/jaw, by sex --- National health interview survey, 2009. (2010). cdc.gov/mmwr/preview/mmwrhtml/mm5947a6.htm
Neck pain. (2013).
Mayo Clinic Staff. (2018). Neck pain.