If you spend hours looking at a computer or scrolling through your digital devices, it’s likely you’ve experienced ‘tech neck.’ It’s not just a #trending term – tech neck is a condition that’s caused by repeatedly tilting our heads down and forward to look at a screen, putting a strain on the cervical spine and creating pain, inflammation and general discomfort in the neck, shoulder and upper back. The average adult head weighs between four and five kilograms, which, when in an upright and neutral position is a perfectly sustainable weight for our neck, but when tilted forward over phones or computer screens, places up to 25 kilograms of force on to the neck. As well as aches and pains, it can also create or deepen fine lines and wrinkles, increasing the aging of delicate skin around our necks.
1. Exaggerated Nod
This simple exercise counteracts the downward tilted head position by pulling your shoulders back and increasing neck mobility. Start by sitting at your desk or standing comfortably with your shoulders relaxed and look up to the ceiling. Pause here, allowing your jaw to relax, open your mouth and try and bring your head further back an inch or two. Keep your head still here and close your mouth to feel the stretch in the front of your neck.
2. Baby Cobra
Lay face down on the floor with your legs extended behind you. Keeping your legs down, position your hands directly under your shoulders. Tuck in your chin and looking down at the floor, slowly take your hands off the ground and squeeze your shoulder blades together. Lower your upper body while staying in that position, then raise up and contract your glutes. Repeat up to ten times.
3. Downward Facing Dog
This pose can open your chest and shoulders, which are often tightened from hunching over a computer or phone screen. Begin on all fours and tuck in your toes. Then lift your hips high towards the ceiling. Reach your heels back, but don’t let them lay flat on the ground. Relax your neck so that your head is hanging down and keep your wrists parallel. Hold this pose and take at least three deep breaths before releasing.
4. Cat Cow
Start on all fours with shoulders over your wrists, hips over your knees, and the tops of your feet pressed into the ground. Slowly, use your abs to curl your spine towards the ceiling while tucking in your tailbone. Lengthen your neck and drop your chin in towards your chest and hold for one breath. Next, tuck your pelvis so your belly drops down to the floor as you inhale. Broaden across your shoulder blades and lift your chin and chest to gaze up toward the ceiling.