Text Neck - Neck Pain from too much Phone & Computer!
Prefer to watch? See below!
Want to read instead? Keep scrolling!
So have you been spending more time on the computer as of lately - from texting, working .. or playing computer games? You probably have some of that neck pain because of what we call “tech neck”, “text neck” or “nerd neck”. In our world, we have seen it so many times more increased in the last few years and it’s formally known as upper crossed syndrome.
Today we will show you how to fix this, but first we need to know why it happens.
With upper crossed syndrome, this happens because of tight muscles in the upper track and chest (pecs), as well as weak muscles in the lower traps, rhomboids and deep neck flexors. So what do we do?
Strengthen the weak and loosen the tight ones!
We have developed an easy 3 step method to help you fix this:
Stretch & Release
Manage your load
Strengthen & Prepare!
let’s begin
Stretch Phase.
The stretch phase first requires you to well.. stretch! As had have earlier mentioned, the stretches you require to do are for the pecs/chest and upper traps. See the video above to them in full view and how to do it. This also includes the neck stretch which is a gentle pull towards the shoulder.
Manage your load.
This is when you’re required to manage the amount of time you put yourself in that position. This includes how much time you spend on your computer, both at work and at your pleasure. So, if you’re playing your switch, maybe put it into tv mode. If you’re on your phone, hold it higher or use a stand (I know, weird).
Managing your load also means to rest - and we recommend a 5-10 minute rest every hour as your permitted to do so.
Just remember - stretching is just the start of fixing this. It’s not the end. Strengthening is the end stage for long term injury help.
Strengthening Phase.
You need to read this. Read it twice, and three times over.
If you fail to do these exercises, it’s because you have failed to prepare.
The exercise I want you to do are below:
Chin Tucks 3 x 20 secs hold
Rows of choice: 3 sets x 12 reps x RPE 8.0
T-Raises: 3 sets x 15 reps x 2-3 sec hold at the top (til failure if needed!)
Serratus Push Up (Push-Up Plus): 3 sets x 12 reps x 3 sec hold at top
These are simple to do, and they do not take a lot of time. So - what are you waiting for?
Sean Koh
Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach
Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)