This refers to the neck and back strain that comes from bending your head down tolook at your gadget.
Text neck can happen when doing an activity that forces you to lower your head.
Its not just a result of aggressive screentime.
The physics that shows up when you lower your head to look at your phone are kind of shocking.
A2014 studypublished inSurgical Technology Internationalmeasured what happens to your spine when you lower your head.
Thats more than triple the weight of your head when its in a neutral position.
body performance and injury expert and founder of National Biomechanics Institute
Over time, this can cause your muscles to tighten, round your posture, Dr. Hashish says.
She says this should help improve your neck alignment and decrease muscle tightness.
This is because you have to have thestrengthin your muscles to hold the correct posture.
Below youll find a few stretches that can help:
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Its Amazing How Its All Connected.
Upper trapezius stretch
Sit on a chair with one hand holding the edge of your seat.
Place your other hand on top of your head, with fingertips grazing your opposite ear.
Dr. Gasnick recommends you slowly tilt your head towards your shoulder, away from your anchoring arm.
Rotate your chin up towards the ceiling while you do this and hold.
body performance and injury expert and founder of National Biomechanics Institute
Apply pressure with your hand to feel the stretch, as needed.
Levator scapula stretch
Sit down and place one hand on the edge of your seat.
Then bend your head away from the anchoring hand and toward the shoulder, Dr. Gasnick says.
Rotate your chin towards your shoulder to hold the stretch.
Scapular retractions
Start seated and place your hands on your hips.
Round your upper back and allow yourshoulders and arms to fall forward.
Dr. Gasnick adds that you should keep your shoulders pressed down and away from the ears at all times.
Do this slowly and repeat.
Also, contact your doctor if you develop headaches that worsen when looking down.
If you have text neck andwant to change your posture, Dr. Gasnick implores you to start slowly.
If you give a shot to correct your posture by aggressively stretching yourself in the opposite direction.
Work slowly and progressively on stretching the areas of your neck and spine that are stiff.
Last but certainly not least, these experts recommend that you also cater your environment to your posture needs.
Butposture isnt a character flaw, and we need screens for almost any modern activity.
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