Exercises to Fix your "Text-Neck"
When you spend a large part of your day on your phone or computer or leaning over a table, Text-Neck can become a huge problem.
As college students most of your time will be spent writing, reading, or otherwise leaning over to work, so it’s important to know how to deal with Teck-Neck when it rears its ugly head. Here are a few easy exercises to help:
Neck Stretches
These exercises can be done at any time and anywhere. They are quick and easy and should be part of your everyday life.
- Forward and Backwards Tilt - Keep your head squared on your shoulders and back straight. Lower your chin to your chest for 20-30 seconds. Relax and return front-facing. Tilt your head back until your chin faces the ceiling and hold for 10 seconds. Repeat throughout the day as needed.
- Side Tilt - Tilt your head to one shoulder and hold for 5-10 seconds. Return and tilt in the other direction. Repeat up to 10 times.
- Rotations - Keep your head squared on your shoulders and back straight. Slowly turn your head until you feel the muscles in your neck and shoulder stretch. Hold for 15-30 seconds. Release and return to forwards facing, then rotate to the opposite side. Repeat up to 10 times.
- Shoulder Roll - Bring your shoulders up and then roll them forward 6 times. Then repeat, but backwards.
Full Body Stretches
These exercises are ideal for a yoga mat and chair. If you don’t have a yoga mat it’s okay, just make sure you don’t hurt your knees.
- Chair Rotations - Sit sideways in a chair and keep your legs stationary. Rotate your torso around to try to reach the back or other side of the chair. Let your muscles stretch and hold for 10 seconds. Return forward and do the same for the other side. Repeat 3 times.
- Cat Cow - On all fours, take a deep breath and look up as you concave your back. Allow your spine to stretch. Exhale, look down, and arch your back. Repeat for 1 minute.
- Knees to Chest - Lay on your back on the floor. Bend your leg up to your chest and hold for 10 seconds. Release and repeat with the other leg. 3 repetitions are recommended.
- Forward Fold - Toes touching and heels slightly apart lean forward until you’re reaching for your toes. Don’t worry about touching your toes, work on relaxing the muscles in your back and the joints in your knees and hips. Hold for 1 minute.
A Different Type of Exercise
A good way to ease pain and sore muscles can be applying heat to the aching spot. Take a long hot shower. Hot compresses are a great way to ease tension quickly and without much fuss as well, and are good for if you don’t have the time for exercises or relearning posture.
If you find you have ongoing neck pain, invest in a heating pad.
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