Do you find your neck to be sore when you are using electronic devices such as your cell phone?
You may be experiencing text neck syndrome. The following tips can also be applied when you’re using an iPad, Kindle, and other types of hand-held devices.
Here are 5 Tips to Avoid Text Neck Syndrome:
Keep your device at eye level.
By keeping your cell phone, iPad, or any handheld device at eye level, you prevent your head from being tilted down which strains the neck muscles.
Make sure to take breaks away from your handheld devices.
If you need to, change positions in order to relieve any pressure on the neck muscles. Lying down on your back and having device above you, is also an option.
Posture is key.
If sitting or standing, pull your shoulders back. If necessary, put your device down and either sitting or standing, clasp both hands behind your back and hold this position for one minute. This forces your shoulders to pull back naturally.
Arch and stretch frequently.
Arching and stretching the neck and upper back will help prevent straining and tightening of the muscles.
A strong and flexible neck and back are more able to withstand extra stresses. A great exercise you can do at home is to take a broom and hold it behind your back with both hands, palms facing upward. Then retract your shoulders, pulling them back as you lift the broom upward, keeping your elbows straight. Hold this position for 15 seconds then repeat 2-3 times. Try doing this without pulling your shoulders back first and you will feel the difference.
Stretches for a Healthy Neck ꟷ
The following stretches can improve blood flow and help relieve tension:
- Tuck the chin down toward the neck, then slowly raise it up toward the ceiling.
- Rotate the head so it is looking over one shoulder, then slowly turn and rotate in the opposite direction.
- Rotate the shoulders in a clockwise direction while holding the arms down by the sides of the body. Repeat in a counterclockwise direction.
Neck muscle pain can be caused by the following muscles becoming tight:
- Scalene Muscles = 3 pairs of muscles that help rotate the neck.
- Suboccipital Muscles = 4 pairs of muscles used to rotate the head.
- Pectoralis Minor Muscles = a pair of thin triangular muscles at the upper part of the chest.
- Subscapularis Muscles = a pair of large triangular muscles near each shoulder joint.
- Levator Scapulae Muscles = a pair of muscles located at the back and side of the neck.
– Dr. Christine Ferley, D.C