Do you have text neck?
/Our addiction to being connected 24/7 via smart devices is literally becoming a pain in the neck
Text neck is a term used to describe pain and damage caused by extended periods of looking down at devices such as smart phones, tablets, e-readers and laptops
Our cervical spine was never designed to be in a position where we look down all day. The natural curve of the neck is lordotic meaning it has a natural "C" shape to it. When this curve is altered by a sustained forward head posture, it can result in pain in the upper back, neck, shoulders, arms and even headaches
So if your not ready to give up all of your devices just yet, what can you do to can you prevent text neck?
1. Wherever possible, rather than looking down, move your device up to eye level. Lift your phone or tablet up so that it is in line with your eyes. Consider elevating your computer screen so that the top of the screen is at eye level. Perhaps use a stand up desk
2. Set a timer so you know how long you have been in the one position. There are some great apps available which you can set so that they sound an alarm every 30- 60 mins to remind yourself to take a break from your position and stretch or go for a walk
3. Be aware of your posture. Whether you are sitting or standing, aim to keep your ears in line with your shoulders. Every degree of extra forward flexion of the neck increases the load on the supporting structures. Create length in your spine. I find combining a slight tuck of the chin along with imagining someone is pulling you up by a hair from the back of the crown of your head helps to elongate the entire spine
4. Certain yoga exercises can help to mobilise your spine and counteract some of the effects of the neck being in a forward head position. Some of these poses include; Cat-Cow (Marjariasana/Bitilasana), Cobra (Bhujangasana), Seated twist (Ardha Matsyendrasana) and Fish Pose (Matsyasana). Check out my instagram @yogarehab_ for a sequence of poses I have collated especially for text neck
5. Even better, book in for a one on one Yoga Rehab session where I can consider your individual concerns and design a yoga programme specifically to meet your needs!
