Tech Neck or Text Neck are terms used to describe Anterior Head Syndrome or the forward position of the head relative to the shoulders. This pattern is becoming prevalent in many people due to excessive use of computers, tablets and mobile phones. You are at risk of developing this pattern if you spend a lot time gazing down at a screen.
Every one inch of forward head posture away from neutral increases the weight of your head on the structures of the neck and upper back by 10 lbs. Neutral or normal position is when the center of the ears line up directly over the shoulders.
Even though people have traditionally looked down to read and write for a considerable amount of time in a typical office job, they would typically take breaks and assume a normal posture. With the advent of smart phones and tablets, people now spend a lot of their time away from the desk, after work, and weekends looking down at their tablets, smart phones or laptop computers. This increased strain on the neck over time can lead to various undesirable symptoms.
Symptoms or Injuries Related to Text Neck
- chronic headaches
- upper back pain
- shoulder pain
- neck pain
- increased curvature of the spine
Helpful Tips:
- Take frequent breaks
- Hold mobile devices at eye level so you are no straining the neck
- Do neck stretches and corrective exercises daily
- Use posture centered exercises like yoga, chi kung, pilates or gyrotonics
Therapeutic Solution:
Acupuncture to correct muscle imbalances with corrective stretches exercises to restore correct posture. Frequency of treatment should be 1-2 times per week depending on severity of symptoms for a period of two months
Neck Stretches:
#1 Chin Tuck: Tuck your chin back while elevating the top of your head. Hold for 10-20 seconds. repeat several times.
#2 Rotating Side to Side: Start by looking straight forward. (Your neck should be as close to neutral as possible- see step #1) Rotate your head to the right looking over the shoulder, hold for 10 seconds. Return to center. Rotate your head to the left looking over the shoulder, hold for 10 seconds. Repeat several times.
#3 Lateral Stretch: Start by looking forward. Gently drop the right side of your head towards the right shoulder. (Ear to shoulder) You can place you right hand on top of your head to increase the stretch. Hold for 10-20 seconds. Return to center and repeat on the left side. Repeat several times.
Corrective Exercise:
#1 Squeeze Shoulder blades together- Simply roll your shoulders back and squeeze your shoulder blades together. This should naturally push your chest out. Hold this position for 10 seconds. Repeat several times.
#2 Lift chest and head– Lay on your stomach with hands by your sides on a solid surface. Gently raise your head and chest off the floor while reaching with your hands towards your feet. Hold for 10 seconds or as long as you are comfortable. Repeat several times. (A variation of this exercise can also be done while standing and facing a wall with your torso against the wall.)
#3 Wall Angels- Stand with your heels 6-12 inches away from the wall and your back against the wall. Your sacrum, shoulder blades and back of your head should all be touching the wall. Extend your head upward while tucking your chin back. You want try and elongate the spine as much as possible.
Next extend your arms out to the side with your elbows bent at a 90 degree angle. Hands up and palms facing forward. Your arms should be in a L shape. If possible your elbows and the back your palms should touch the wall. At this point, most people will feel a stretch in their chest muscles in this position.
If you feel comfortable in this position, you can begin raising your arms up around 45 degrees in a slow deliberate movement. Arms should stay touching the wall or as far back as comfortable. Then bring the arms back down to the original 90 degree position. Repeat this up and down motion for one minute or for as long as it is comfortable.
There are many instructional videos online that show different variations of the “Wall Angel” exercise. Just do a web search for “Wall Angel Exercise”.
Another site that has some great information on corrective stretches and exercises is http://www.wikihow.com/Correct-Forward-Head-Posture.