Do you suffer from "Tech Neck?"

Let's be honest we're all guilty of indulging into too much phone scrolling at some point in the day. Chances are you are currently reading this right now from some hand-held device. GOTCHA!  Your head is leaning forward and your shoulders are rounded, this position is called: "Text Neck."  So, I have a few tips for you when you are on you're cellphone or handheld device. 

 1. Change the way you are holding your phone

You should bring your screen to eye level, instead of slouching down to look at it.

2. Take phone breaks 

This one sound the easiest but when it comes down to it probably the hardest. Frequent breaks from the screen can help, even if it’s just two to three minutes every hour.  

3. 10 Min Yoga

One of the best ways to help prevent or treat neck/back pain is yoga.  Here are a couple stretches we have our patients do at home:                                                    

CORNER STRETCHES

    STEPS:

•Stand in corner with one hand on each wall at about shoulder height. 

•Step/lean into corner to feel stretch in the front of your shoulders and chest. 

•Tilt your head back slightly. Squeeze your shoulder blades together to get a deeper stretch. Hold 10 seconds. Perform 3 times.

UPPER BACK STRETCH

STEPS:

•While standing, put one arm behind your head. 

•Grasp that elbow with your opposite hand. Lean to the side, away from the elbow you are holding. 

•Hold for 10 seconds. Perform 3 times on each side.