Are you one of the billions glued to your phone daily? All that screen time can lead to a literal pain in the neck, often called “tech neck.” Fortunately, you don’t need a gym membership or complicated equipment to find relief. A few simple, mindful exercises can make a huge difference in alleviating and preventing neck strain from extensive phone use. Try incorporating these quick stretches into your day:
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The Chin Tuck (aka “Turtle Neck”)
This simple yet powerful exercise helps restore the natural curve of your neck. Sit or stand tall, look straight ahead, and gently pull your chin straight back, as if making a double chin. Hold for 5 seconds, relax, and repeat 10 times. You should feel a stretch at the base of your skull.
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Gentle Neck Turns
Improve your rotational flexibility. Sit or stand comfortably, looking straight ahead. Slowly turn your head to the right, aiming to bring your chin towards your shoulder without straining. Hold for 15-20 seconds, then slowly return to the center. Repeat on the left side. Do 2-3 repetitions per side.
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Ear-to-Shoulder Stretch
Release tension in the sides of your neck. From a neutral position, gently tilt your right ear towards your right shoulder, keeping your shoulders relaxed and down. You should feel a stretch along the left side of your neck. For a deeper stretch, you can gently place your right hand on top of your head and apply slight, gentle pressure. Hold for 20-30 seconds, then repeat on the other side. Do 2-3 repetitions per side.
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Shoulder Rolls
While not directly a neck exercise, tension in your shoulders often contributes to neck pain. Shrug your shoulders up towards your ears, then roll them back and down in a circular motion. Focus on squeezing your shoulder blades together as they roll back. Do 10-15 repetitions forward, then reverse the motion for another 10-15 repetitions.
Incorporating these quick stretches into your daily routine can make a big difference in preventing and easing neck discomfort caused by constant phone use. Listen to your body, and never push into pain!
Daily Health Tips by Vigor Daily 🌿