Tech Neck is a real thing. It’s a term used to describe neck pain caused from too much time bent over at a computer or a smart phone. Spine Health describes it as:
“The act of holding your head flexed and forward while looking down at your handheld device and/or laptop screen places your cervical spine in a tenuous position.”
When you look down at a smart phone or computer your head is tilted forward. This is NOT the usual place for your noggin’ to rest. Imagine taking a 50 pound bowling ball and holding out away from your body. Are you tired already? Well, tilting your head away from your body is somewhat akin to this analogy. Typically, when you’re standing upright and your head is at neutral position it only weighs 10 to 12 pounds. It’s easy to see why prolonged periods of tilting forward and down can result in headaches and, eventually, to a damaged spine.
Neck soreness and stiffness builds up slowly and may come and go episodically. At times the stiffness and soreness may radiate down the shoulder blades, mid-back, and sometimes spread into the arms. You might experience a dull ache or sharp pain with movement. Headaches are common. As with all discomfort and pain, it can lead to under performance and short tempers.
The following are just two of the five exercises from Elle Magazine that can provide relief from your discomfort and given time and commitment, may even reverse the effects of ‘tech neck’.
To see them all click here.
1. Begin by lying face down on the floor with your legs extended behind you. Keep your legs down and position your hands directly under your shoulders.
2. Keep your chin tucked, looking down on the floor, then slowly take your hands off the ground and squeeze your shoulder blades together.
3. Lower your upper body while staying in that position, then raise up and contract your glutes. Do this motion 10 times.
Floor Cobra with External Rotation
1. Begin by lying face down on the floor with your legs extended behind you. Keep your chin tucked and with your palms facing down and arms angled back so they form about 30-45 degree angle with the body.
2. Keeping your chin tucked, looking down, lift legs off the ground by squeezing your glutes, then squeeze your shoulder blades together as you lift the torso off the ground and rotate your thumbs so they are facing the ceiling. Repeat this motion 10 times.