Have the tech hunch?
How to Fix Tech Neck
Tips For Preventing and Correcting "Tech Neck”
Using proper posture when you interact with technology will go a long way in eliminating your pain and tech neck. First, do you suffer from tech neck? Second, there are simple Backbridge exercises you can do to stretch tight muscles, to reverse tech neck and back pain. Listed below are a few tips.
Do I have tech neck?
SIGNS of TECH NECK
Signs of Tech Neck
Tech neck symptoms commonly include one or more of the following:
- Pain in the neck, upper back, and/or shoulder - This pain may be located in one specific spot and you may feel intense or stabbing, or it may be a general ache and soreness that covers a broader region, such as spanning from the bottom of the neck and into the shoulder(s).
- Forward head posture and rounded shoulders - The neck and back can become imbalanced due to prolonged forward head posture, and this makes it difficult for you to maintain good posture with the ears directly over the shoulders. Your bad posture overextends the shoulders, making them stiff and sore. When you round your shoulders, you hinder your body’s ability to take deep breaths, and your oxygen levels can drop too!
- Reduced mobility - The neck, upper back, and shoulders may all experience some tightness and reduced mobility.
- Headache - Excessive amounts of time looking at screens, regardless of posture, may also increase the risk for eyestrain and headache.
Improve tech neck with stretches
Reverse Tech Neck
You can reverse the curvature of your upper back and straighten your neck to reduce the pain you are feeling from hunching forward. Listed below are easy exercises:
- Chin tucks - As you stand, focus your eyes on the wall in front of you. Tuck your chin in toward the rear of your body. Hold for 10 seconds and repeat five times. Do this twice a day.
- The Backbridge Extension - (SEE PHOTO) Get your Backbridge, choose the proper level (level 1 is the easiest and level 5 offers the largest stretch).
- Lie back so that the highest point of the Backbridge is between your shoulder blades and your head touches the floor.
- Rest your arms on the floor over your head and hold this stretch for 2 minutes (repeat twice a day, in the morning and evening).
- After a few weeks, slowly progress to the next level (2-5).
- Upright Chest Lift - Standing or sitting and with your eyes forward, place one hand on top of the other and then place both hands on the back of your head. Gently press your head back into your hands and slightly bend back your upper torso. Hold for 30 seconds. Tilt your pelvis instead of moving your upper-middle back.
- Cobra - Lying face down over the Backbridge, place your hands in front of you and do half a push-up so that your upper torso is elevated but your pelvis still has contact with the Backbridge. Raise your eyes to the ceiling and hold for a count of five, and then slowly lower yourself down and repeat. This stretch really works your lumbar extenders and lower back, while stretching and lengthening the core.