Empire Performance PT

  • Home
  • About Us
    • Meet The Team >
      • Dr. Tony Tanzi, PT, DPT, CSCS
      • Dr. Josh Hammond, PT, DPT
      • Dr. Kyle Ioos, PT, DPT
      • Dr. Matthew Aquilino, PT, DPT
  • Physical Therapy
    • Back Pain
    • Knee Pain
    • Shoulder Pain
    • Ankle Pain
  • Sports Rehabilitation
  • Blog
  • 5 Minute Friday
  • Contact Us
  • Home
  • About Us
    • Meet The Team >
      • Dr. Tony Tanzi, PT, DPT, CSCS
      • Dr. Josh Hammond, PT, DPT
      • Dr. Kyle Ioos, PT, DPT
      • Dr. Matthew Aquilino, PT, DPT
  • Physical Therapy
    • Back Pain
    • Knee Pain
    • Shoulder Pain
    • Ankle Pain
  • Sports Rehabilitation
  • Blog
  • 5 Minute Friday
  • Contact Us

Do you suffer from tech neck?

11/21/2021

2 Comments

 
Picture
                 Tech neck is a newer term used to characterize
​the symptoms that occur as a direct result of spending too much time at the computer or on your phone. Unfortunately, this is the nature of most of our jobs today. Our visual gazes have moved down and forwards, pulling us into poor posture, causing repetitive stress and strain to the muscles of the upper back, shoulders and neck. Symptoms of tech neck may include pain, stiffness, muscle spasms, and headaches. If not corrected or left untreated, these symptoms could continue to worsen over time and eventually develop into a more chronic condition. This is why it is imperative that we address ways we can all make positive changes to prevent the start of or the exacerbation of this condition. Here are some helpful tips and exercises you can implement into your work routine to promote a healthy and pain free life.
​

1. Cervical Retraction/Chin tucks
  • Slowly draw your head back so that your ears line up with your shoulders.
  • Perform 15 repetitions, holding the position for 5 seconds. Complete this every hour that you are sitting at your desk.
Picture
2. Scapular retraction
  • Move your shoulder blades back and down.
  • Perform 15 repetitions, holding the position for 5 seconds. Complete this every hour that you are sitting at your desk.
Picture
​
3. Upper Trapezius Stretch
  • While sitting in a chair, hold the seat with one hand and place your other hand on your head to assist in bending your head to the side until a nice stretch is felt.
  • Perform 2 repetitions to each side, holding for 30 seconds each time.​ Complete this 3-5 times throughout your work day.
Picture
If these exercises worked for you, email me to get 3 more:
​ info@empireperformancept.com


By: Dr. Josh Hammond, PT, DPT
2 Comments
Ashley Ruiz
11/21/2021 09:06:33 am

These excursuses help tremendously!

Reply
Rochelle Saren (Shelley)
11/21/2021 09:12:53 am

My neck is healed !!! My endurance is suffering. I need you.

Reply



Leave a Reply.

    Author

    Dr. Tony Tanzi: Physical Therapist, Triathlete, Runner, Performance Coach

    Picture
    View my profile on LinkedIn

    Archives

    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    December 2015

    Categories

    All
    Recipes

    RSS Feed