How Do People Get Text Neck?
There are chances that people will read this article on their cell phones or tabs. While reading on the phone, the position in which people sit is harmful and serious. Basically, the head is in a forward position, and the shoulders are rounded. This condition is known as text neck. In today's world, almost everyone spends more than four hours on their phone/mobile screens (watching movies, working, or face calling). This habit leads to text neck, spondylitis, back pain, shoulder pain, and aches. Researchers found that every 7 out of 10 people will experience text neck in their lives. In the text neck condition, muscles get compressed, tendons tightened, and people suffer from pain while moving the neck. It is impossible to stop using cell phones or tabs, and it is not a solution for text necks. Instead, people should incorporate the right exercises in their routine and follow good habits, which will be helpful in the prevention of text neck, aches, and pains.
What Are Different Text Neck Exercises?
Muscle strengthening and stretching help reduce neck pain and provide relief from muscle spasms and tendon and ligament tightening. People should Incorporate these exercises into their daily routine to reduce text neck.
Exaggerated Nod: The exaggerated nod helps in balancing the position of the neck and shoulders. It helps in positioning the shoulder back and increasing the range of motion.
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Start with a sitting position in the chair or standing with relaxed shoulders. Keep the mouth closed, teeth in normal contact, and look upwards.
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Pause for a few seconds and slowly open up the jaws. People should check now whether they can move their heads more backward or not.
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Now while staying in this position, try to close the jaws. It will create a stretch in the front of the neck.
Downward-Facing Dog: Downward-Facing Dog helps in opening the anterior chest wall and rounded shoulders. This stretching position is helpful for upper-body strength, people who do not have shoulder strength usually compensate by scrunching their shoulders up to their ears. If it happens, people should actively drop their shoulders back.
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Bend and place both feet and both hands on the floor.
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Lower down the head in full extension. Try to place both hands and feet in parallel positions.
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Increase the pressure on the wrists, and press in between forefingers and thumbs.
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Take three deep breaths and release.
Cat-Cow: The core and pelvis get involved in the cat-cow flow. While performing this pose, people need to inhale in the anterior tilting position and exhale in the posterior tilting position. It helps maintain a good posture which is very important in the case of a text neck.
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Keep both hands and feet on the floor, sit like a cat, lower the head, look down towards fingers, and extend the head towards the tailbone.
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Start the cat phase by curling the spine towards the ceiling and exhaling, then extend the neck and chin towards the chest.
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While doing the 'cow' phase, start with swooping and scooping of the pelvis and inhalation. Drop shoulders away from ears and lift the chin upwards.
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Repeat this cat-cow position a few times. It will help in reducing stress from the neck and shoulders.
Padahastasana: Padahastasana helps in stretching the neck and hamstrings muscles. It helps reduce text neck and relieves hip muscles that are tightened from longer sitting.
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Begin this asana by placing feet hip-distance apart. Bend forward, and touch the floor with the arms. If it is not possible to bend fully or not able to touch the floor, just go down as possible.
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Slightly bend the knees and lift the fingers of the feet with the hands (palm facing upwards).
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Apply pressure with the toes on the palm. Take three deep breaths and relax.
Bow Pose: Dhanurasana helps open the shoulders and release stress from the shoulder muscles.
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Begin by lying down on the stomach and chin on the floor and place the hands on the sides.
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Try to bend the knees towards the buttocks as much as possible. Grab both ankles with the hands. Lift the chin and try to extend the hands and ankles towards the ceiling.
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Stay in this position and take eight-ten deep breaths. Slowly release and exhale and lie down on the floor.
Chin Tuck: It is a simple exercise that people can do anywhere. This stretch helps in spinal pain relief and strengthens the muscles of the neck. Sit straight and keep the chin parallel to the floor. Do not tilt the head. Try to place the chin and head in a backward position making a double chin. It will provide a stretch in the back of the neck. Repeat this position three times and release.
How to Prevent Text Neck?
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Change the Pattern of Holding the Phone - Place the mobile at the level of the eyes to avoid the head slouched. It will help in maintaining good posture.
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Take Breaks - Avoid using the phone or taking breaks at regular intervals. Continuous looking down towards the phone can cause a text neck. Avoid sitting in the same position for a longer position.
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Text Neck App - This is an interesting app; it helps to remind the wrong sitting position with the help of a red or green light.
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If Experiencing Prolonged Pain - Consult with a doctor or a physiotherapist in case of prolonged pain.
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Yoga - Yoga is the best treatment and prevention plan for the text neck. It helps in reducing muscle spasms, stiffness, and pain and increases flexibility. Ten minutes of daily yoga is very effective in the case of text neck.
Conclusion
Text neck is a common but harmful and serious condition. It occurs due to prolonged looking down into the cellphones and sitting longer in a bad posture. It causes muscle spasms in the neck and causes stiffness in ligaments and tendons. It limits the range of motion of the neck and causes pain. Right exercises are helpful in the prevention and treatment of text neck.
