Weight of strain from text neck.

What is Text Neck?

Text neck is a condition that develops from extended periods of time looking down at your cell phone, tablet, or other wireless devices. We spend a lot of the day in this head-down position, and holding it for long stretches loads the muscles at the back of the neck.

Adaptive symptoms associated with text neck: You'll notice stiffness, soreness, dull ache and tightness occurring at the bottom of your neck near your shoulders. This can lead to muscle spasms, difficulty sleeping, and energy loss depending on the severity of your condition.

Don't let this strain stop you from being able to use devices altogether. Instead, we can build text-neck combating habits and perform sustainable spinal hygiene and postural strengthening practices for a stressfree lifestyle.

Three Exercises for Text Neck

As recommended by chiropractors Ben Glass, DC, and Irina Velichko, DC, of The Shift Chiropractic and Community Wellness, gentle stretching and movement give the muscles that hold your head up a break from the position they've been holding.

Here are three equipment-free exercises we often show patients. Perform these recommended stretches daily.

1. CHIN TUCK

Chin tuck is a frequent exercise you can do almost anywhere. It helps counter upper cervical extension and lower cervical flexion

How to do it:

  1. 1Start by straightening your spine. You can sit down in a chair, stand straight up, or lay on your back. This can be practiced on your daily commute, at your desk or during movement breaks throughout the day.
  2. 2Avoid tilting your head in any direction and slowly move your chin and head back. You might see a double chin begin to form. Your mantra is “chest up, chin back.”
  3. 3Now hold for a minimum of 15 seconds(ideally 1 minute) before returning to a more relaxed neutral position.
  4. 4That's it. Repeat it 3 to 5 times a day; it fits easily between meetings.

Bonus Tip: Smile while practicing this posture enhancer and breath deeply the entire time.

2. SEATED CAT-COW

There are different ways to perform this exercise. The most common being an individual starting on all fours using their hands and knees for support. We'll focus on another technique that's equally effective.

How to do it:

  1. 1Start by sitting on a chair with your spine straight, both feet flat on the floor, and your hands on your knees.
  2. 2When inhaling, arch your back, look up, push your belly forward and shoulders backward. This is the cow position.
  3. 3When exhaling, round your spine, bring your shoulders forward and look downwards. This is the cat position.
  4. 4Repeat each motion for 15 seconds; inhaling in the cow position and exhaling in the cat position. Ideally, you will build up to practicing this 10 times for every hour you sit throughout the day.

Bonus Tip: Keep your abs engaged, 50% weight in your feet pushing down into the floor to elevate your ribcage away from your hips and provide space in your lumbar spine.

3. STANDING SCAPULA RETRACTION

Simple scapular retraction exercises will strengthen your shoulders; avoiding strain on your spine and sequentially align your neck over your shoulders.

How to do it:

  1. 1Stand straight in a neutral position with your hands on your sides and feet shoulder-width apart.
  2. 2Now pull your shoulder blades back together and squeeze with 80% of your strength. Avoid lifting your shoulders up in a shrugging motion (upper shoulder muscles should not feel any stretching).
  3. 3Hold for 30 seconds to a minute, or until the muscles cramp and then release. Repeat five times throughout the day.

Bonus Tip: Pull your shoulders down as well to engage your serratus muscles which help relax the muscles pulling your shoulders up. Breath deeply into your chest as well.

Exercises help, but they work best alongside an assessment of what is actually restricted. If the pattern keeps returning, see how we approach neck pain and tension headaches, or the workstation side of it on our tech neck page.

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Lifestyle Habits to Prevent Text Neck

1. KEEP YOUR PHONE AT EYE LEVEL

For every inch that your head is tilted forward, there is more weight and strain placed on your spine. See how the estimated load climbs as the head tips forward. Bring the screen up to eye level, every time you pick it up.

2. TAKE A BREAK AND EXERCISE

For every hour spent staring at a screen, take a break for three minutes and perform the recommended practices. Set reminders if you have to.

3. CONSIDER CHIROPRACTIC CARE

If you are living a technologically saturated sedentary lifestyle, then you need to consider chiropractic adjustments. A visit starts with an assessment of how your neck and upper back move, and you leave with a clear picture of what's restricted and what to do between visits.

The Shift Chiropractic and Community Wellness

Located in the heart of downtown Oakland, The Shift Chiropractic takes an individualized approach: we assess how your neck and upper back move, look at how you work and sleep, and give you a plan with the cost in writing before you agree to it. Put your spine in good hands and feel the shift. Book an appointment.