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A Few Physiotherapy Exercises For Tech Neck Treatment 

A Few Physiotherapy Exercises For Tech Neck Treatment 

Tech neck, better known as “text neck,” is a common health condition affecting millions of people. According to statistics, approximately 27 to 48% of the workers suffer from mild to severe neck pain. This condition majorly affects the people in the office setting and those who use handheld devices more often. 

Neck therapy

When you spend several hours looking at or using your phone, it compresses and tightens your front neck muscles, tendon, and ligament structures while lengthening the muscles at the back of your neck. In simple terms, when you tilt your head forward, it increases the weight of your neck, leading to pain. 

What Can You Do To Ease The Text Neck? 

In this digital era, ditching the devices is not a feasible option to deal with neck pain. Instead, you must visit the doctor or physiotherapist for effective results and quick relief. They will help diagnose your condition and may recommend physiotherapy exercises and massage therapy to combat pain. Below are some exercises that your doctor may suggest: 

Exaggerated Nod

As the name suggests, this exercise helps balance the forward head position and improve neck mobility by pulling the shoulders down and back. Here’s how to practice exaggerated nod:

Neck Exercise
  • To begin, sit at your desk (or stand) in a relaxed position to ease your shoulders. Now, look up to the ceiling with your mouth closed. Make sure not to clench your jaw when looking up. 
  • Pause for a few seconds and relax your jaw by opening your mouth. If possible, bring your head back an inch or two. 
  • Stay in this position while closing your mouth. It will provide a stretch in front of your neck. 

Downward-Facing Dog

This exercise is generally recommended for opening the anterior chest wall and shoulders. To perform this pose adequately, you require great upper-body strength. Otherwise, you might end up scrunching your shoulders. In that case, you must draw your shoulder blades down to your back. Here’s how to do a downward-facing dog: 

Neck dog exercise
  • Start by going on your all fours. Now lift your hips high so that hip bones direct towards the ceiling and tuck your toes.
  • Keep your heels towards the end of the mat. But make sure not to go in a plank position. 
  • Drop your neck parallel to your wrist. It will allow your neck to stretch. 
  • You can also press into the knuckles of your thumbs and forefingers to alleviate the pressure on your wrist. 
  • Take a minimum of 3 long deep breaths and then release while exhaling. 

Padahastasana

This stretch is a widely used yoga pose for the neck and hamstrings. It helps relieve the neck strain, especially after sitting all day long. To do this stretch:

Padahastasana
  • Remove your shoes and stand with your feet hip distance apart. 
  • Bend forward to touch the floor. Take your arms as far as possible (without straining) to touch the floor. 
  • Bend the knees and lift the balls of your feet. Now, slip your hands underneath your feet while your palms face up. 
  • Press into your palms and relax your head. Make sure to focus on your breathing to release the tensed muscles. 

Wrap Up

These are some exercises that you can try to get relief from pain and improve the alignment of neck joints and muscles. Nevertheless, make sure to visit the doctor frequently to see the progress of your treatment.