Text neck is a pain in the neck! Dr. Rowe goes over 3 simple stretches to help tackle neck, shoulder, and upper back pain caused by tech or text neck.
Text Neck Stretch 1: Chin Tuck
Chin tucks strengthen the neck muscles and help you pull your head back into alignment.
Sit up tall in a chair and keep your chin parallel to the floor. Without tilting your head in any direction, gently draw your head and chin back, like you’re making a double chin. You can use a finger to help guide you, and be careful not to jam your head back. You should feel a stretch along the back of the next. Release your chin forward. Repeat. You can perform 10 reps every hour throughout the day.
Text Neck Stretch 2: Shoulder Blade Pinches
This move will help to strengthen the muscles of the upper back, which tend to get lengthened and weakened when you slouch.
While sitting or standing straight, pinch your shoulder blades together and back. You’ll feel the front of your shoulders roll back. Hold for a few seconds, release and repeat. Perform 10 reps every hour throughout the day.
Text Neck Stretch 3: Pec Stretch
While slouching results in strained and weak upper back muscles, it also leads to short and weak pectoral muscles.
Stand in a doorway and place your forearms against the frame of the door, with your elbows at shoulder height. With one foot forward, draw your shoulder blades together on your back and gently lean into the door. Hold the stretch for 30 seconds, then repeat once more. Perform this stretch three to four times a day.
St. Joseph, MI Chiropractor — Dr. Michael Rowe
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