Preventing "Tech Neck"

With all of us working and schooling from home more than even, our necks are at risk for developing "Tech Neck." Tech Neck is the term we have given the forward lean, increased curve in the neck and rounded shoulder posture. This posture can lead to neck pain, early onset arthritis, and even herniated discs. To prevent this posture, try these 3 things.

1. Get a Standing Desk: By standing you can get the pressure off your neck and help improve your posture. Just by standing, you also can better align your spine and engage your upper back muscles. Switching between sitting and standing throughout the day can also improve lower back pain and hip pain. Check out this standing desk sold on my website by clicking here.

2. Complete Shoulder Blades Squeezes: By keeping the shoulder blades strong and mobile, you can also take pressure off the neck. Additionally, having strong shoulder blades help support the neck structures and prevent the overuse of the neck muscles. To improve your shoulder blade strength, try this simple exercise. Sitting in your chair with good posture, pinch the lower part of your shoulder blades down and back. Hold for 5 seconds and release. Repeat this 10 times, a few times per day. Try not to use your shoulders or neck muscles to complete the motion.

3. Stretch Out on the Floor: To reverse the position of "Tech Neck," lay on your back and stretch your chest. Place your arms out to the sides, palms facing up. This position allows the spine to straighten out, realigning the neck structures. This position will also stretch the chest and help relax the upper back muscles. Hold this position for 1-2 minutes and repeat a few times per day. To increase the stretch, try it laying on a foam roller.

For more helpful tips for preventing pain, check out our Facebook Page and series "Tips with Dr Sara" every Tuesday!

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Dr. SARA MIKULSKY, PT, DPT, NASM-CPT, NASM-FNS, CEAS

Licensed Physical Therapist

Doctor of Physical Therapy

Certified Personal Trainer

Fitness Nutrition Specialist

Certified Ergonomic Assessment Specialist

TRX Certified Fitness Instructor

CONTACT US

Email: sara@saramikulsky.com

Tel: 650-544-0116


 

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© 2015 by Sara Mikulsky Wellness Physical Therapy, PLLC