The modern syndrome that’s a real pain in the neck:
The vision is common: People walking down the street, sitting in
their cars, even across tables from each other… staring at their phones,
reading and texting, and their heads are almost parallel ground. This
chronic forward head position causes a syndrome of issues playfully
referred to as ‘text neck.’ It can even affect you if you’re just
working at the computer and reading.
What is text neck?
Text Neck is basically what happens from the continuous use of
computers, iPads and phones — or any electronic device — that pulls your
head down to a forward (downward looking) position to view or read.
The problem is that a sustained forward head position can irritate
the muscles, joints and nerves in the neck and upper back. This will
lead to neck pain, shoulder tightness, and headaches.
care of the text neck problem is quite simple. First, you need to be
aware that such a problem exists. Second, there are a series of simple
exercises to do to help restore normal head position and release the
neck and shoulder tension. And third, you need to do the exercises
frequently to prevent a chronic forward head position.
Let’s take a look at the exercises now.
Exercise 1– Chin tuck with extension
Sit upright in a chair with your back straight and hands resting on
Pull your chin back to a position where your head is over your
From this position, you look up to the ceiling.
Keep your chin tucked while returning your head to neutral position.
Relax and then repeat about 6 times. Do this three times a day for
best results. The more you do it the more awareness you will develop of
your head position. This will enable you to correct it more frequently
and prevent the problem.
Exercise 2 – Backward arm circles
Most of our time is spent hunched forward with head down and
shoulders rounded, as we read, type, work on a computer and text. This
creates poor posture and contributes to Text Head. We need to ‘open
things up’ to reduce the chronic compression of the front of our upper
body and concurrent extension of the back of our upper body.
Sit upright in a chair with your back straight. Put your arms out to
their sides at shoulder height, palms facing up.
Now do backward arm circles. They can begin small and increase in
circumference as you are able. Do not do them fast; slow and steady does
Do five to ten repetitions several times per day. It is best to do a
set of these maybe three to six times throughout the day. In fact, don’t
count. Just do them as often as you can for best results in opening up
the compressed muscles and chest area, shoulders and upper back.
-Easy Health Options