Three Steps To Reduce Tech Neck
We see it everywhere: people do it crossing the street, sitting on airplanes, sneaking it in during meetings, presentations, conversations. We even see people illegally fit it in while driving. What is this overly prevalent activity? Scrolling, texting, reading, selfie-ing (I know, not a word) on our devices. As Angela reported not long ago, tech neck can create unwanted early lines on the front of our necks, causing us to show signs of age earlier. But beyond appearance, what about the negative effects of tech neck on our health?
When we assume the scrolling “tech neck” posture, our heavy, smart heads tilt forward and down, rounding the backs of our necks and shoulders. A researcher reported that the further forward the head hangs, the more force on our necks. He explained, "As the head tilts forward, the forces seen by the neck surge to 27 pounds at 15 degrees, 40 pounds at 30 degrees, 49 pounds at 45 degrees and 60 pounds at 60 degrees."(1)So what does this mean? Our necks are not built for that kind of force over time!In addition to excessive stress on our cervical spines, our chests cave forward, further tightening our already inflexible pectoral muscles. When tight, our pecs can clamp down on nerves and blood vessels, potentially limiting our upper limb function.Over time, this aforementioned persistent patterning can cause orthopedic problems from tension headaches and migraines to neck and upper back pain due to early cervical and thoracic spine degeneration.What’s a human to do? Follow these daily fixes:
1) Change the way you scroll.
Can you set yourself up in an “ergonomically correct” position so that you have better posture? Raise the phone to eye level or even prop up your arms on an object on your table as you look at your phone.
2) Do these exercises (also…do yoga!).
Yes, I am always going to say do yoga here at Mind the Mat. Yoga will stretch out the anterior or front neck muscles and strengthen the weakened ones in the back of your neck. In addition, perform these therapeutic exercises daily:
- Chin tucks: Thanks to Dr. Skye Donovan, Marymount University Department of Physical Therapy (and Mind the Mat fan). She says, “Start with good standing posture and lengthen your spine. Draw your chin in to the center of your neck and hold for three seconds. Hold that chin tuck then release and repeat 10 times.” Keep your head right on top of your spine.
- Neck Stretches: I love this exercise, it’s one of my favorites. Standing tall with an open chest, hang your head to one side, keeping your nose pointing straight ahead. Place your arm in your low back if you can. Once there, gently nod your head up and down like you’re nodding “yes.” Then gently nod turn your head back and forth like your'e saying “no.”
- Chest Openers: I also like a classic corner or door stretch with that one if you have time.
3. Limit your screen time.
Seriously, you’ve already heard this. I've been alarmed by how much screen time I log a week (the new iPhone software will provide a weekly report). Create an achievable goal to reduce your screen time on your phone or device. Maybe you are scrolling just to scroll, or even spending too much time on social media. If you use your phone for work, consider how much of that work can be done in a better ergonomic environment such as your standing desk or home office instead of your phone. Schedule it out — don’t be on your phone just to be on your phone.
Resources:1. Hansraj KK. Assessment of stresses in the cervical spine caused by posture and position of the head. Surgical Technology International XXV, October 2014:277-279.