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  • Julia Young, DPT

Don’t Get Text Neck


Per the new research and in summary, tilting your head forward increases the amount of stress and weight on your spine. When you tilt just 15 degrees forward, that’s about 27 pounds; at 30 degrees, it’s 40 pounds; at 45 degrees, it’s 49 pounds; and at 60 degrees, it’s 60 pounds of stress!

Many time, we aren’t even aware of how we are standing or sitting because our minds are focused on the tasks at hand, therefore, being aware of posture is the first and most important step for prevention. Computer and texting related neck strain and pain is common as it an everyday and necessary part of our lives. Here are a few easy adjustments you can make:

1. Raise the phone or tablet higher up towards eye level to avoid having to tilt or arch neck. 2. Start by standing or sitting up straight. Obtain neutral spine alignment starting from the pelvis and avoid arching to far forward through your low back. Next, stack your midback and gently pull shoulders back. Lastly, try to align neck to avoid a forward head posture, meaning elongate neck and think about gently pulling chin backwards towards your spine. 3. Take frequent breaks or change positions. 4. Exercise daily as a means of stress management. 5. Complete gentle neck and midback stretches

o Place one hand behind back, lean opposite ear to opposite shoulder. If you feel a stretch stop here. If you want more of a stretch, use other arm to assist. Hold 30sec-1 min

o Tuck the chin down toward the neck, then slowly raise it up toward the ceiling. Hold 30 sec to 1 min

o Gently tip head backwards while supporting your neck to release some tension on muscles

#textneck #posture #cervicalstretches #spine

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