Texting, scrolling, streaming—for hours. It takes a toll. In today’s digital age, where screens dominate our lives from a young age, “tech neck” is becoming increasingly prevalent, affecting even young children who are glued to their devices. Here’s what you need to know about tech neck and how to lessen its effects with simple exercises.
What Is Tech Neck?
Tech neck is a modern malady that results from using digital devices such as cell phones, laptops and tablets for extended periods. Spending too much time on these devices can lead to a host of problems, including neck pain, poor posture, and other musculoskeletal issues. This condition isn’t limited to tech workers; it’s seen across various age groups, including kids who are often hunched over screens for hours at a time.
Exercises to Alleviate Tech Neck
Incorporating certain exercises into your daily routine can be beneficial to combat the discomfort that comes with tech neck. These exercises can help strengthen neck muscles, improve posture, and relieve pain. Here are three particularly effective ones that our chiropractors recommend:
1. Chin Tucks
This exercise can be performed sitting or standing. Gently pull your chin toward your neck to create a double chin, hold for a few seconds, and release. This simple exercise helps strengthen the muscles at the back of your neck and improves overall posture.
2. Neck Stretches
Using one hand, touch the opposite chest and slowly turn your neck away from that side, holding the position for a few seconds before repeating. This stretch not only eases tension but also enhances neck flexibility.
3. Upper Back Stretch
Whether seated or standing, clasp your hands behind your back and gently squeeze your shoulder blades together. Then hold this pose for a few seconds and then release. This exercise is particularly good for those with rounded shoulders from prolonged device use.
Your Next Steps
While it takes just a few minutes to perform these simple exercises, doing so can yield significant relief and long-term benefits to your posture and neck health. It’s also a good idea to ensure your workstation is ergonomically friendly and take frequent breaks, which can also prevent tech neck.
If you’re experiencing persistent neck pain or other symptoms, contact Alexander Chiropractic and Wellness today to book an appointment. We have four convenient locations to serve you: Livermore, Pleasanton, San Ramon or Brentwood!