Do you suffer from tech neck?

                 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. ​

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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.

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.

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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.

If these exercises worked for you, email me to get 3 more:
​ [email protected]

By: Dr. Josh Hammond, PT, DPT