Feeling that end-of-year crunch in your neck? You’re not alone. That stiff, aching sensation known as Tech Neck is the cumulative result of a year spent over screens. But the good news is, it’s a fixable problem.
Let's break down what it is and how you can start feeling better!
Tech Neck isn't just soreness; it's a postural imbalance.
Imagine your head is a 10-pound weight. When it's centered over your spine, your muscles support it easily. But for every inch it shifts forward (like when you look at a phone), the strain on your neck and upper back increases by 10 pounds.
A forward head posture of just 3 inches puts 30 extra pounds of stress on your muscles and joints. This constant strain leads to pain, stiffness, and headaches.
Tech Neck isn't caused by a single bad habit but by a combination of repetitive stressors that weaken certain muscles and overwork others.
This posture also places excessive pressure on the joints and discs of your cervical spine, which can accelerate wear and tear and contribute to conditions like arthritis or pinched nerves.
These exercises are carefully selected to target the specific weakened muscles responsible for holding you upright. Quality of movement is far more important than quantity!
Why it works: This is the #1 exercise to re-engage the deep stabilizers that hold your head up correctly, giving your overworked upper traps a break.
→ Click here to learn how to properly perform Chin Tucks!
Why it works: This exercise directly strengthens the muscles that retract your scapulae (shoulder blades), powerfully counteracting the rounded shoulder posture.
→ Click here to learn how to properly perform Banded Pull-Aparts!
→ Click here to learn how to properly perform Wall Open Books!
→ Click here to learn how to properly perform Wall Angels!
If your pain is persistent, severe, or includes numbness/tingling, it’s time to get help.
A Renew physiotherapist can provide 1:1 hands-on treatment and create a personalized exercise plan to address your specific imbalances to help you end the cycle of pain for good → Claim your free screening with a physiotherapist!
Don't carry this pain into the new year. Take these steps today to stand taller and feel better!