Text Neck

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Imagine you are doing bicep curls with a 10 pound weight. How long does it take for your arm and muscles to begin to fatigue? Not very long, right? It is the same with our heads! Did you know that our heads weigh 10 pounds? Therefore, all the time we spend looking down at our phones and computers puts extra strain on our necks and can lead to more serious neck pain. ‘Text neck’ is not an official term, rather a coined term by Chiropractor Dr. DL Fishman. It is used to describe pain in the neck, upper back, or shoulder commonly caused by the excessive use of cell phones or other devices. It is also known to cause an increase in headaches. If left untreated, it can lead to repetitive stress injuries. How do I know if I have ‘Text Neck?’ Common Symptoms might include the following: 1. Stiff neck: soreness and difficulty in moving the neck is usually present when trying to move the neck after long usages. 2. Pain: can be localized to one spot or may be diffused over an area, usually lower part of the neck. Can be described as dull aching or can also be sharp or stabbing in extreme cases. 3. Radiating pain: there can often be radiation of pain into the shoulders and arms. 4. Muscular weakness: shoulders muscles namely, trapezius, rhomboids and shoulder external rotators are often weak. 5. Headache: sub-occipital muscle tightness can lead to tension type headaches. See more on https://www.physio-pedia.com/Text_Neck How can I fix it? Here are some of our recommended exercises for you to do: 1. Shoulder squares- bring your shoulders up, then back, down, and forward. Do this 10 times, 3 times throughout the day! 2. Disco- turn your head up and to the right, then down to the right. Do this 10 times. Then switch to the left side. Bring your head up and to the left, then down and to the left. Do this 10 times as well and 3 times throughout the day. Extra Tips and Tricks: 1. Raise the phone: Move the phone (and other devices) up closer to eye level so the head does not have to be tilted forward. 2. Take frequent breaks: Spend some time away from the phone—or any type of head-forward posture. If needed, use an alarm or app to set automatic reminders to take breaks from handheld devices. 3. Stand up straight: Good posture, with the chin tucked in and shoulders pulled back, keeps the body aligned in a neutral position. 4. Arch and stretch: Arch the neck and upper back backward periodically to ease muscle pain. 5. Exercise regularly: A strong, flexible back and neck are more able to handle extra stress. Some research indicates that teenagers who are active in low-impact team sports or endurance sports are less likely to have neck pain. See more at https://www.spine-health.com/conditions/neck-pain/text-neck-treatment-and-prevention

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