Experiencing discomfort or tension around your neck? If you are an avid texter or frequently use handheld devices, you might have a “text neck.” As many of us increase cell phone and tablet use, it is no surprise that we see a spike in cases.
No matter how many breaks we take from our phones, studies show that the average time Americans are online might increase to 11 hours per day. According to Vox, many log on to social apps to catch up on the news or speak to friends and loved ones. Whether you are an avid user or feel dull to severe aches and pains from repetitive motion, visit a chiropractor in El Segundo for holistic relief.
Whether it was because of text neck, researchers at Harvard Medical Health report 7 out of 10 people will experience neck aches at some point in their life. Text neck is slightly different than a typical strain from poor posture. When your neck gets injured in this way, the muscles tighten and compress, especially around tendons and ligament structures in the front and back. So, when you lean forward, the weight of your head doubles how much your neck is intended to carry.
As you wait for your next appointment at Premiere Chiropractic, you might be wondering what you can do to minimize discomfort. We understand that ditching the phone is not adequate for your needs. In the meantime, we list a couple of home exercises that can help.
Path to Recovery
Both exercises listed below intend to strengthen and stretch your muscles to alleviate persistent neck pain while getting you through the week. If you incorporate one of the stretches or exercises in your routine, you’re sure to get rid of text neck in no time.
This method is exactly how it sounds. The exaggerated nod pulls your shoulders down and back, which increases neck mobility. You can do this exercise in three simple steps.
- As you sit upright, relax your shoulders, and look up to the ceiling. Make sure that your mouth is closed and your jaw is unclenched as you do so.
- Take a moment to rest while opening your mouth and relaxing your jaw. If possible, extend your head back further.
- Keep your head still in this position. In a moment, close your mouth and unclench your jaw. The goal is to feel a stretch in the front of your neck.
Chin tucks are another simple exercise that you can do anywhere, at any time. It works to increase spinal awareness, strengthen neck muscles, and put your body back into alignment. Like the exaggerated nod, it takes three easy steps.
- We suggest sitting up in a tall chair while keeping your chin parallel to the floor. Without tilting your head, gently draw it backward to make a double chin. Because your neck is sensitive, try not to make any aggressive motions.
- At this point, you should feel a stretch along the back of the neck. Keep your neck in the same position as you pull your head upward (elongating your neck). Keep your jaw relaxed and hold for three breaths.
- Release your chin. Repeat as needed.
Visit A Professional
Although you might have temporary relief, we recommend getting adjusted by an experienced chiropractor in El Segundo. They will address the structural issues that text neck can cause directly – paired with how long you’ve had symptoms.