To alleviate neck tension, incorporate these exercises into your workday.
More than 50% of individuals think they are addicted to their phones. On average, people look at their phones almost 150 times daily, with a significant majority (89%) reporting that they check their device within the first 10 minutes after waking up, according to a recent survey by reviews.org.
And from working from home with a not-so-ergonomically-friendly setup to texting on the go, many of us fail to maintain good posture. The neck is often the unfortunate victim—cue, text neck.
Since working from home, a survey in 2020 found 92% percent of chiropractors reported seeing increased neck and back pain and musculoskeletal issues in their patients, per the American Chiropractic Association. The weight on the head from looking down at a screen can cause certain muscles to work in overdrive, says Dr. Laurent Delavaux, a neck and pain expert for Hackensack Meridian JFK Johnson Rehabilitation Institute.
The neck is a crucial part of your body. It supports and safeguards your head, enhancing overall mobility, but it can become stiff after prolonged sitting.
5 neck exercises you can do in under 5 minutes
Go recommends doing each of the following exercises for 20 seconds:
Turn your head slowly to the right and to the left (but not too far to cause pain)
Place both hands on your chest, then lift your head up and down
Keep your hands on your chest and tilt your head to each side so your ear faces upward
Retract your head in, and then push your head forward away from your body
Lastly, is the “Janet Jackson exercise.” Slide your neck from side to side as you keep your eyes forward. Try doing this one in front of a mirror
Delavaux says these exercises can indeed release neck pain and strain because they can help engage other muscles and release the tension on the head.
“It is very important to keep this range of motion so that the muscles have the ability to work correctly through their entire length. Anytime we stay in one position for too long we are making muscles work in only one position [and] length,” Delavaux says. “This is what contributes to overuse injury, scarring and tightness of the muscles.”
Exercises like Go’s are a great start, Delavaux says. But additionally, he recommends focusing on improving posture throughout the day. Place your computer on a raised surface, so you can keep your eyes looking straight ahead, and keep your feet planted on the floor when sitting. Rolling the shoulders back periodically can help you remember to focus on your posture and re-engage your muscles.
How You Can Start Your Journey
If you or a loved one are struggling with persistent pain, know that there are options. The Manchester Pain Clinic specialises in personalised care designed to break the cycle of suffering. For those interested in learning more about their options for private treatment, visit www.manchester-pain-clinic.co.uk to schedule a consultation.
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