Text neck is a musculoskeletal condition caused by the awkward positioning of the head and neck when a person texts or is otherwise absorbed in their handheld electronic device. This positioning doesn’t provide sufficient support for the head’s weight, compressing the ligaments, muscles, and tendons in the front of the neck, while straining and overtaxing these same structures behind it. Below are three neck exercises to combat this common issue.

Neck Exercises to Remedy Text Neck

1. An Overstated Nod

Nodding in an exaggerated way will counteract the effects of text neck by stretching the front of the neck and increasing range of motion. Sit with your shoulders relaxed, and, keeping the mouth closed, look up at the ceiling. Here, pause and let the mouth fall open naturally. Now bring the head back a couple more inches to stretch the front of the neck. Close the mouth and return the head back to a neutral position.

2. Cat-Cow

Cat-cow is a classic yoga pose that can help alleviate the discomfort of stress neck. Put down your electronic device and position yourself on all fours, with shoulders over wrists and hips over knees. Use the abdominal muscles to curl the spine up toward the ceiling as you tuck your chin in and lengthen the neck. Hold for a few seconds and drop your abdomen toward the floor with a deep inhalation, sweeping the chest, head, and neck upward toward the ceiling. Hold for a few seconds here, then repeat the sequence several times.

3. The Pigeon Neck

Essentially, you are moving your head in the strutting way a pigeon does. Like an overstated nod, you can do this exercise periodically while texting to maintain comfort and flexibility. Sitting down, hold the head upright and move your chin back until your head sits between the shoulders. Bring the head into alignment with the shoulders and relieves compression from the neck all the way down the spine to the buttocks. Hold this position for several seconds.

If you're experiencing any degree of neck and back pain, trust the professionals at Evergreen Pain Management & Rehabilitation Center. They can introduce you to more customized neck exercises and administer the best course of therapeutic treatment, such as chiropractic care, physical therapy, or acupuncture. Serving Lorain County, OH, and the west side of Cleveland, they have been area leaders in pain management solutions for over 20 years. Call (440) 240-9111 or visit them online to schedule an appointment.