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Yoga Medicine for Text Neck

December 15, 2021 4 min read

We live in a world where technology reigns supreme. And there's one gadget we are constantly staring at, as it's attached to our hands—the smartphone. From the time we wake up until we retire to bed, it's almost impossible to avoid our phones.

Unfortunately, our phones have become a big pain in the neck.

Why does text neck happen?

All that time spent on our phones can cause serious damage to the body. The main problem is that staring at the phone screen causes our heads to be angled downwards towards the device.

When we're constantly looking down, we strain our neck and upper body—which eventually leads to neck and shoulder pain.

How to relieve and prevent text neck

How to relieve and prevent text neck

You could always say bye to your phone and give up technology altogether. But if you're like most of us and not quite ready for something so drastic, there are other ways to alleviate and even prevent text neck.

Cut down on tech time

The best way to avoid text neck is to reduce the amount of time you spend using digital devices. How many hours a day do you spend on your phone?

Over time, the hours you spend looking down on your phone add up, and they can have long-term consequences on your head and neck. Reduce the time spent looking down by limiting your phone usage.

Shift your posture

How to Relieve Text Neck | Mukha Yoga

You could always say bye to your phone and give up technology altogether. But if you're like most of us and not quite ready for something so drastic, there are other ways to alleviate and even prevent text neck.

Cut down on tech time

The best way to avoid text neck is to reduce the amount of time you spend using digital devices. How many hours a day do you spend on your phone?

Over time, the hours you spend looking down on your phone add up, and they can have long-term consequences on your head and neck. Reduce the time spent looking down by limiting your phone usage.

Shift your posture

If you work at a desk, make sure to adjust your monitor or laptop so it's at eye level. That way you don't have to look down at your computer, avoiding unnecessary stress on your head and neck.

Your seat matters too. If you work from home, you may find yourself frequently sitting on the sofa with your laptop. This unfortunately increases your risk of text neck because your posture makes you look down. Make sure your location allows you to look forward, not down.

Even if you work at a desk, your office chair needs to support your posture. A good chair will help you sit upright, comfortably with your feet on the floor.

How to Relieve Text Neck | Mukha Yoga

If you work at a desk, make sure to adjust your monitor or laptop so it's at eye level. That way you don't have to look down at your computer, avoiding unnecessary stress on your head and neck.

Your seat matters too. If you work from home, you may find yourself frequently sitting on the sofa with your laptop. This unfortunately increases your risk of text neck because your posture makes you look down. Make sure your location allows you to look forward, not down.

Even if you work at a desk, your office chair needs to support your posture. A good chair will help you sit upright, comfortably with your feet on the floor.

Take breaks

If technology is an integral part of your day, take frequent breaks and check in with your posture. Reconnect with your body. Have you slouched over with your neck straining forward?

Take a couple of minutes to stretch your neck and then reposition yourself back to an upright position. You can even set reminders to take tech breaks at regular intervals.

Stretch it out with yoga

Stretch it out with yoga

Exercise, particularly in the form of yoga, can help to improve your posture, which will reduce the risk of text neck. Stretching and strengthening your body will also help ease the pain and prevent future injury.

Here are a few poses that can help alleviate the aches and pains of text neck:

Supported Fish Pose | Mukha Yoga

A supported Fish Pose

Exercise, particularly in the form of yoga, can help to improve your posture, which will reduce the risk of text neck. Stretching and strengthening your body will also help ease the pain and prevent future injury.

Here are a few poses that can help alleviate the aches and pains of text neck:

  • Downward-Facing Dog: Improves posture and stretches your shoulders
  • Cat-Cow: For spinal awareness and stretching the back
  • Supported Fish Pose: Stretches the muscles of the neck, chest, and shoulders
  • Thread the Needle Pose: Relieves tension in the back, neck, and shoulders
  • Upward-Facing Dog: Opens up the chest and lengthens the spine
  • Savasana: Encoroprate self-massage into this pose to release tension in your upper back.
  • Downward-Facing Dog: Improves posture and stretches your shoulders
  • Cat-Cow: For spinal awareness and stretching the back
  • Supported Fish Pose: Stretches the muscles of the neck, chest, and shoulders
  • Thread the Needle Pose: Relieves tension in the back, neck, and shoulders
  • Upward-Facing Dog: Opens up the chest and lengthens the spine
  • Savasana: Encoroprate self-massage into this pose to release tension in your upper back.
Supported Fish Pose | Mukha Yoga

A supported Fish Pose

For more poses, try our 3 Yoga Poses to Lengthen the Neck.

Text neck relief: prevention is key

Completely eliminating your phone from your life is likely not possible, but there are steps you can take to find pain relief.

Prevent text neck by limiting the amount of time you spend on your phone. Set reminders, take frequent breaks, and stretch your neck. Incorporating a regular yoga practice can also help you improve your posture and maintain a healthy spine. Even a few minutes of yoga can make a huge difference when it comes to preventing pain and supporting your wellbeing.

Mila Meldosian

By Mila Meldosian; All Rights Reserved @2021

Mila MeldosianBy Mila Meldosian; All Rights Reserved @2021