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5 Simple Exercises to Beat “Tech Neck”

“Tech neck,” is a term used to describe neck pain directly attributed to technology use, according to the New York Post.

“tech neck” is also known as forward head syndrome, it is a painful, increasingly common condition caused by slumping over devices for hours a day can leads the neck to lose its natural curve — and trigger a physiological imbalance in the upper body.

This issue was previously seen in middle-age or older desk jockeys and dentists who would hunch over patients, it is now largely visible in younger generations who are growing up with smartphones, tablets and other personal devices.

Don’t worry you can combat it and train your neck back to the beautiful, upright status with these exercises and correct posture.

Upper Trapezium Stretch

Sit facing forward. Place the right hand on the head so that the ends of the fingers extend toward the left ear. Then place the left hand under the left buttocks, sitting on the hand. Use the right hand to pull the head gently down, moving the right ear towards the right shoulder, until a stretch is felt on the left side of the neck. Hold for 30 seconds and gently release. Return to starting position. Repeat on left side.
Do each side three times.

Forward Fold With Slide

Stand, clasp hands behind back, and take a big inhale to open the chest.
On the exhale, soften knees and fold forward, letting head fall toward the ground and gently releasing the neck. If you feel comfortable, bend one knee and then the other, getting more into shoulders. Turn head right to left to release neck. Stay here for 5 to 10 deep breaths.

Wall stretch

Stand with the right side of the body facing a wall. Bend the right arm at the elbow and place the forearm against the wall. The upper arm should be completely straight so that the elbow forms a 90-degree angle. Gently take a step forward with the right foot and twist to the left, allowing the right shoulder and upper back to stretch. Hold the stretch for a few seconds, then return to the starting position. Repeat the stretch several times on both sides.

Shoulder Roll

Stand or sit up straight, keeping the arms down by the sides. Gently roll the shoulders forward, lifting them up and down in a continuous circular motion. Try to keep the arms relaxed. Do this for around 30 seconds, then repeat it in the opposite direction.

Slouch to Over-Correct

Over-emphasize a slouched posture, rolling your shoulders forward and bending your neck forward. Then over-correct the position, rolling your shoulders behind you and bringing your chin up toward the ceiling.

Also make an effort to get away from your screen every 20 to 30 minutes. Try doing 10 reps of each exercise, at least once a day.

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