As technology takes over the world, health issues because of it are prevalent. Nowadays, smartphones have become an integral part of our lives. Earlier, basic necessities would include food, clothing and shelter but today, mobile phones are an added element to the basic necessities. However, excessive use of mobile phones can lead to a most common ailment called ‘text neck’. In this condition, one can experience neck pain and stiffness and it is caused by repeated bending of the neck while looking down at a phone or tablet, leading to strain on the neck muscles and joints.
According to a study published by the National Institute of Health, text neck is regarded as a global epidemic. To reduce the discomfort caused by text neck, it is important to carry out some simple exercises on a daily basis. These exercises can help you strengthen your neck muscles, improve flexibility, and reduce stiffness.
Exercises To Alleviate Neck Pain
From corporate professionals to children, text neck is prevalent in all the age groups. As per a study, a high school girl was hospitalised due to neck pain and other symptoms of text neck. Reports said that she would use smartphone for 6 hours a day for educational purposes. This is how your beloved rectangular screens can pose health risks for you. If you too experience frequent neck pain, then the following exercises are for you.
Also read: Stiff Neck After Working Out? Expert Lists Tips To Avoid The Risk
Neck Stretches
Chin Tucks: Sit or stand up straight with your shoulders relaxed. Slowly tuck your chin towards your chest, feeling a stretch in the back of your neck. Hold for 5-10 seconds and then return to the starting position. Repeat 5-10 times.
Side Neck Stretch: Gently tilt your head towards one shoulder until you feel a stretch on the opposite side of your neck. Hold for 5-10 seconds and then switch sides. Repeat 5-10 times on each side.
Neck Rotations
Slowly turn your head to one side, as if trying to look over your shoulder. Hold for a few seconds, then return to the centre. Repeat on the other side. Repeat this exercise 5-10 times on each side.
Also read: Cervical: Effective Ways To Reduce The Neck Pain
Shoulder Blade Squeezes
Sit or stand with your arms by your sides. Squeeze your shoulder blades together, as if trying to hold a pencil between them. Hold for 5-10 seconds, then release. Repeat 10-15 times.
Chest Opener
Stand tall with your arms behind your back, clasping your hands together. Gently lift your arms upward, feeling a stretch in your chest and shoulders. Hold for 5-10 seconds, then release. Repeat 5-10 times.
Posture Correction
Practise good posture by keeping your shoulders back and your head aligned with your spine. Avoid slouching or hunching over your phone.
In addition to these exercises, it’s important to take regular breaks from your phone or computer to give your neck and eyes a rest. Try to maintain a neutral neck position while using your phone, holding it at eye level to reduce strain on your neck.
If you continue to experience neck pain despite these exercises, it’s important to consult with a healthcare professional to rule out any underlying issues. Remember, prevention is key, so try to limit your screen time and practise good posture to keep text neck at bay.
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