Combat Text Neck with These Three Exercises
You text every single day. You also find yourself sitting at a desk hammering away at projects for hours at a time. What you might not be aware of is your body relaxing into comfortable yet compromised positions. This rounded postural position has been coined Text Neck.
Being rounded over in this position for any period of time can be harmful to your posture. You may recall a time you pushed back in a chair tacking, cracking and twisting your back to restore comfort. In this compromised position, your chest and anterior deltoid (front of your shoulders) become tight and your shoulder blades and thoracic spine stretch into instability.
Our bodies are designed to last 100 plus years. When you lift weights or even carry yourself through the day in compromised positions, you shed years off of your joint's life. Do you want hip and knee replacements in your future? Probably not.
Below are some mobilization techniques developed by Kelly Starrett from his book "Becoming a Supple Leopard." I have arranged them below to aid in combating the compromised position adopted by Text Neck. I also added one strengthening exercise.
the little things that have a BIG impact
- Keep your core engaged. Flexing your abs and squeezing your butt will ensure that you don't overextend. Often when you self monitor your posture, you actually throw yourself into overextension which is also a compromised position.
- Use a Popsocket on your phone. Popsockets allow you to hold your phone at eye level without having to balance it on your pinky finger. This device allows you to use your phone with perfect posture. Check out this video for more explanation.
- Use both straps on your backpack.
All it takes is 15 minutes a day. This soft tissue work is a great routine to use as a cool down after your workout. Post a picture or video of you doing one of these exercises. Follow and tag @shanejenne on Instagram and use #FNS for your chance to win a custom FNS Popsocket.
Disclaimer: This and all other blog posts from this website and simply suggestions. The content of these blogs are not to be used as diagnostic tools and prescription.