Stretches that ease the pain of tech neck

Americans spend an average of 9 hours per day engaged in screen time, which means we are putting a tremendous amount of stress on our spine. By the time you recognize that you’re in pain, you may have already caused some damage - either in your muscles, ligaments, joints or nerves.

Just like you would stretch your body after every workout, stretching your neck after every extended period of screen time will help prevent injury and pain in the future.

Chin Tuck

Move your chin down toward your chest and hold for 5 seconds. You’ll feel a comfortable stretch from the bottom of your neck up to the base of your skull. Slowly raise your head to look straight ahead. Repeat 8-10 times.

Head Tilt

Tilt your right ear toward your right shoulder and hold for 20 seconds. Slowly bring your head back to the center, and then tilt it to the left and hold for another 20 seconds. Do this 3-5 times on each side.

Neck Rotation

Turn your head to the right so your chin is hovering over your right shoulder and hold for 20 seconds. Bring your head slowly back to the center, and then turn it to the left and hold for another 20 seconds. Repeat 3-5 times on each side.

If you’re reading this, your neck probably hurts

We do love our devices, don’t we? Cell phones, tablets and laptops are not just convenient tools of the trade, they have become completely indispensable to daily life. But our need for 24/7 access and availability comes with a cost to our bodies.

The simple act of looking down at your screen on a regular basis can lead to degenerative changes to your neck, muscle strain, headaches and even spinal injury. We tend to hunch our shoulders forward and hold our necks at a very unnatural angle for long periods of time while we use our devices.

It’s called “tech neck” and the pain is real. Tilting your head forward by just 15 degrees actually puts an extra 27 pounds of stress on the cervical spine – aka your neck.

 

But there are some easy ways to prevent tech neck by improving your posture while texting, reading, working, gaming and watching videos.

Take a little break

Try taking a 3-minute break every 20 minutes while you are using your device. Look up, change your position and move around for a bit. Your device is smart – use an app or alarm to set break reminders.

Take a load off

Sit in an ergonomic chair with a headrest and keep the back of your head flush against it while using your device. You’ll get better support for your lower back, too.

Take it to higher ground

Use a holder to elevate your device closer to eye-level, which can significantly reduce how much you need to flex your neck and head forward.

Take heed with pain

If you feel pain in your neck or between your shoulders, if you have numbness or tingling in your arms, or if you experience frequent headaches - there may be something more serious going on that you can discuss with your chiropractor.

Take time to disconnect

This high-tech world can really take its toll on us. Designate time every day to put the phone down, turn off the computer and go outside. Ditch the virtual world for a while and talk to some real people!

6 ways to check your body’s alignment

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How’s your posture? If you’re not paying attention to it, your body might be misaligned. Proper alignment is important when you’re walking, exercising or even sitting. Your muscles work better and you can prevent pain and injury.

Here are 6 easy ways to check your own body for proper alignment, from your head to your toes:

1.  Your head should be straight at the top of your neck and spine, not tilted to one side or pushed too far forward.

2.  Your shoulders should be in line with your ears, not rounded too far forward, nor one higher than the other.

3.  There should be no excessive curves in your back – not hunched forward at your shoulders and not swayed out below your waist.

4.  Your hips should be even with each other, positioned over your heels, not pressed forward in front of your ribs.

5.  Your bottom should be in a neutral position with your spine, not sticking out with your pelvis tilted forward.

6.  Your toes and ankles should face forward, not be turned too far inward or outward from the middle of your body.

If you want to learn more about improper balance or alignment anywhere on your body, check out this article. Then call me for an appointment to learn the best stretches and exercises that you can do to correct it. Power to your posture!

Don’t just talk the talk...walk the walk!

Taking a brisk 30-minute walk every day will do you a world of good. Whether you’re hoofing it to work or around a park trail, walking is one of the easiest ways to exercise and it can help you live longer. You can even benefit from a few shorter 10-15 minute walks if carving a half-hour out of your busy day feels prohibitive.

In addition to burning calories, walking strengthens your muscles, bones and joints, improves your blood pressure, and helps manage chronic conditions like diabetes, heart disease, insomnia and arthritis - plus it can even boost your mood for a couple hours.

Good posture is key to getting the most from your walk. Walk with your head up, looking forward. As you move, relax your neck and shoulders, keep your back straight, and tighten your stomach muscles slightly. Let your arms swing freely with your elbows bent a little, or you can pump them a bit for a more aerobic walk. Roll your feet from heel to toe with each step.

Be sure to choose shoes with good arch support and flexible, shock-absorbent soles. Begin your walk with 5 minutes at a slower pace to warm up your muscles, then end your walk the same way to help your muscles cool down.

A few gentle stretches AFTER you’re done (not before you start) will decrease your risk of injury or cramps, as well as make your walks easier and more productive over time.

If you haven't been moving or exercising much, you should start your new commitment to daily brisk walks slowly with just 5-10 minutes per day, then increase your time each week by 5 minutes. Once you have a half-hour mastered – go ahead and work towards an hour, you can do it!

5 easy ways to improve your posture and stay healthy on the job

Our jobs can sometimes feel all-consuming, which makes it easy to forget about our posture while we’re working. Poor posture inhibits your body’s circulation of oxygen, blood and other nutrients throughout your spinal system, which can sap your energy and focus. Over time, poor posture strains your spine, neck, head and shoulders – which can bring on joint pain, backaches and headaches. Improving your posture while you work is critical, not only for your general health and well-being, but also for your productivity and brainpower.

Here are five things you can do today and every day to improve your posture at work:

Sit up properly

When we sit slumped over the computer, our body takes in less oxygen and we’re doing damage to our body’s ability to keep our energy going. Be aware of your unbalanced postures throughout the day, such as leaning to one side, hunching your shoulders or tilting your head – even sitting with your legs crossed can take its toll. Any prolonged sitting position, even a good one, can be tiring. It’s important to sit back and let the chair do its job of supporting your spine.

Take a break to stretch

Regular stretching for just a minute or two every hour helps your back and reduces the risk of repetitive motion injuries. Try this move while seated at your desk - with your hands behind your head, lean just slightly over the back of the chair, engaging your core. Be careful not to press with your neck. Hold for a moment, then relax forward and repeat. This movement will help your upper spine be more fluid, which makes it easier to hold good alignment.

Try a standing desk

Research has shown that sitting all day long can lead to serious health issues over time, including diabetes, cardiovascular disease and cancer. On the other hand, standing all day can also cause problems with your knees and feet. Consider alternating your time between sitting and standing with a portable, height-adjustable addition to your desk. And remember to take regular mini walks – to the break room, the bathroom, or up and down a flight of stairs.

Make time to breathe

Controlled breathing exercises can increase your focus, lower your blood pressure and help you relax. Try this breathing technique a few times a day while sitting or standing - align your spine and inhale for a count of four, then exhale for a count of four, all through the nose, and repeat. Keeping your body aligned as you breath promotes the delivery of oxygen to your brain.

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Just practice!

To instantly improve your posture while sitting or standing, roll your shoulders down and back, then pull your elbows back toward your back pants pockets. Make use of ergonomic desk accessories to maintain normal spinal curves while seated. When you’re standing, pay attention to how your weight is distributed - try to stand on each foot evenly. Keep a small diagram of good posture on your desk to remind you to break bad habits.


Improving your posture at work can help you make better decisions, boost your productivity, and reduce your overall stress. Keep at it - bad posture habits can be so ingrained that it takes constant vigilance to improve them.

7 reasons why good posture is so important

Good posture is essential to good health for so many reasons, not the least of which is just feeling better. By changing your slouchy, slumpy habits, you can:

• Reduce the fatigue and strain in your muscles, ligaments and joints 
• Alleviate low back pain - the 2nd most common reason people visit the doctor
• Breathe better and increase the oxygen flow to your brain, which helps you concentrate and maybe even makes you more creative
• Enjoy a stronger sense of confidence
• Reduce wear and tear on your spine and all its discs
• Improve digestion by keeping your ribcage upright and your diaphragm relaxed
• Improve circulation from your limbs to your heart

So how do you improve your posture? Maintaining a healthy weight and getting regular exercise is important, as is paying attention to how you sit, stand and carry yourself during the day and at night.

Sitting for good posture

You want to have the lower and the middle portions of your back against the back of your chair, distributing your weight evenly. Your knees should be bent at 90° with your feet flat on the floor. Avoid sitting for more than 30 minutes at a time. Get up every half-hour and move around - do some stretches, get a drink of water and practice a little deep breathing.

Standing for good posture

Pay attention to your shoulders. Instead of hunching up or curving forward, they should be back, relaxed and aligned with each other. Your chest should be perpendicular to the ground (not puffed out) and you can tighten your stomach muscles to support your back and stand a bit straighter. Don't lock your knees - they should be bent slightly to take pressure off your hips. If you need to be standing for long periods of time, wear supportive shoes.

Walking for good posture

Looking down at your cell phone while you're walking doesn't do your posture any favors. Keep your chin parallel to the ground. Your shoulders should be relaxed and your stomach and bottom should be aligned with the rest of your body. Try not to arch or bend your back too much and make sure each step starts on your heel.

Sleeping for good posture

Invest in a supportive mattress. Sleeping on your back is best, but side-sleepers can stay in better alignment by placing a pillow between your legs. Avoid sleeping on your stomach (which creates extra pressure on your neck) and choose a pillow that doesn't cause your your neck to bend at an unnatural angle.