Ever notice mid-way through your day that you’ve slouched or hunched over a lot? Perhaps over your desk at work, or when peering down at your phone’s screen? And then your neck feels really sore and aches? That, my friends, is what some call “Tech Neck” or “Text Neck”, either way it implies an ache caused by our technologies – some way or another.
It’s important that we are more aware of our body posture and how we stretch our muscle groups to combat these aches and pains. Sore necks and tense shoulders are no fun, but it’s a reality many of us deal with. In fact, tech/text neck can do some serious damage to our spine in the long run.
8 exercises you can do to stretch your aches away
1. The Cobra Pose. Lie on your stomach with your arms by your sides, palms facing down. Lift your shoulders and draw them back toward each other. Then begin to lift from the back of your ribcage and the back of your skull as you lift your legs and arms off the floor. Gently curl your chest up and stay for five deep breaths, then come down and rest briefly. Repeat three times.
2. The Camel Pose. As you kneel, step your knees hip-width apart with your toes flexed and your arms at your sides. On an inhale, think about tucking your tailbone down as you lift and broaden your chest. Then keep that awareness as you lean your whole torso back until your hands are on your heels. If you can’t reach your heels, just go partway back and place your hands on your pelvis. Once you’re there lift the chest and drop the head back to allow the neck and chest to stretch. Stay for 30 to 60 seconds.
3. The Fish Pose. From a supine position (read: face up) and while keeping your legs together, take your arms along your sides with your palms facing down. Begin by pressing into your elbows to lift your chest and head off the floor. Keeping your hips on the floor, gently look back and set the top of the head on the floor. Note that the weight here is mostly supported with the forearms and pelvis/legs pressing into the ground to lift the chest up—the head lightly rests on the ground. Stay for 30 to 60 seconds, breathing through the front of the neck and chest.
4. Neck rotations. To prevent stiffness in the neck, do neck rotations – look gently to the left and right, 10 times on each side. Try to do these every hour throughout the day.
5. Shoulder Blade Pinches. While sitting or standing straight, pinch your shoulder blades together and back. You’ll feel the front of your shoulders roll back. Hold for a few seconds, release and repeat. Perform 10 reps every hour throughout the day.
6. Pec Stretch. Stand in a doorway and place your forearms against the frame of the door, with your elbows at shoulder height. With one foot forward, draw your shoulder blades together on your back and gently lean into the door. Hold the stretch for 30 seconds, then repeat once more. Perform this stretch three to four times a day.
7. Chin tuck. Sit up tall in a chair and keep your chin parallel to the floor. Without tilting your head in any direction, gently draw your head and chin back, like you’re making a double chin. Be careful not to jam your head back. You should feel a stretch along the back of the next. Release your chin forward. Repeat. You can do 10 reps every hour throughout the day.
8. Upward Dog. Begin by lying face down on the floor with your legs extended behind you. Place your hands along your body, apply pressure to the ground, and lift your torso off the ground. Make sure your shoulders align right above your wrist. Open your chest to the ceiling and tilt your head back. Now, you are going to look to the left while you squeeze your right glute and press your right hip to the ground. Alternate sides for 10 repetitions.
– Cover Image: ask.com
