In this digital world, when people are juggling technology day and night, there’s a significant rise in health issues. The most common health problem experienced by youngsters, working professionals and even kids is, cervical. It is a health condition in which you have neck and shoulder pain due to prolonged usage of mobile phone or tab.
Spending hours using the phone has become an everyday habit, but it comes along with several health concerns like persistent neck and shoulder pain. You feel discomfort in the neck, shoulder and upper back that is also called “tech neck” or “text neck”.
If this discomfort is persistent, you should not neglect it because over a period of time it can convert into chronic pain. Not only this it also results in poor posture during device use, especially with sustained forward head positioning and lateral neck flexion.
Here’s an expert guide on physiotherapist-approved stretches and tips that will help you relieve the pain.
Why Does Mobile Use Cause Neck & Shoulder Pain?
According to research excessive mobile usage creates several postural issues like rounded shoulders, forward head posture, and sudden increase in strain on neck muscles. In simple words these postural adaptations mean that the head’s weight is shifted forward, pressure on the cervical spine is increasing and muscles are stretching and tightening, eventually leading to pain over the period of time.
In particular, keeping the head forward and frequently flexing the neck laterally can put stress on the muscles and ligaments, decreasing mobility and endurance (web. When using a device, lateral neck flexion—tilting your head toward one shoulder—occurs unintentionally and aggravates muscular imbalance.
How Physiotherapy Helps Target Tech Neck Pain
Correcting bad posture and strengthening the muscles in your neck and shoulders to better support your head are the two main goals of physiotherapy. It makes use of targeted stretches, ergonomic evaluations, and manual therapy. Physiotherapy can greatly reduce pain, increase mobility, and avoid further discomfort when paired with regular exercises.
Key Benefits:
- Realigning your posture in order to reduce forward head tilt and lateral flexion strain
- By strengthening deep neck flexors and shoulder stabilizers you can boost your endurance
- Therapy treatment incorporates several exercises that focus on stretching tight musculature, especially the upper trapezius, levator scapulae, and the neck’s lateral flexors to provide relief
- Certified physiotherapists educate you about ergonomic device habits and micro-movements for every day comfort and pain relief.
Top Physiotherapist-Approved Stretches for Neck & Shoulder Pain
Here are some of the effective and easy-to-do stretches that help you combat the negative effects of prolonged mobile usage by addressing lateral neck flexion and forward head posture:
1. Lateral Neck Flexion Stretch
It is specifically targeted at relieving muscle tightness along with the side areas of your neck.
- You can sit or stand as per convenience make sure to keep your spine straight.
- Gently tilt your head towards your shoulder. Aim to bring your ear a little bit closer to your shoulder. Make sure you don’t lift your shoulder.
- Now use your hand and gently apply extra pressure for a deep stretch.
- Hold it for 15-20 seconds, and switch the sides. Repeat the movement 3 times.
2. Chin Tuck with Resistance
This exercise not only strengthens deep neck flexors but also counters forward head posture.
- Sit or stand as per convenience and keep your back straight.
- Replicate the double chin move, tuck your chin softly.
- Push gently against the backside of your head with any of your hands for resistance.
- Hold the pose for 5 seconds. Release for a moment and repeat the same exercise 10 times or as per comfort.
3. Neck Rotation and Lateral Flexion Combo
This exercise is essential to address mobility in all directions.
- To start with, turn your head slowly to one side. Hold this position for at least 10 seconds.
- Slowly tilt your head towards your shoulder, say lateral flexion.
- Do alternate sideways movement. Perform at least 5-8 repetitions, with gentle movements.
4. Shoulder Rolls & Shrugs
It is the best exercise to relieve muscle tension in your shoulders and upper back.
- Start with rolling your shoulders forward for 10 times in a circular motion.
- Repeat the same movement towards backward.
- Finish it up with some gentle shrugs then release.
5. Chest and Shoulder Stretch (Doorway Stretch)
Chest and shoulder stretch helps to counteract rounded shoulders.
- First of all stand in a doorway position with arms at 90 degrees and hands on the frame.
- Then take a step forward gently, feeling the stretch across your chest and shoulders.
- Hold the pose for at least 20 seconds. Repeat the movement twice.
Ergonomic Tips & Daily Habits for Prevention
Stretching is crucial to keep your body active and reduce the risk of muscle stiffness. What creates the real difference? Consistency and habits creates the real difference, let’s see how:
- Device Position: Position of device triggers and ends up putting you in a poor body posture. Place your phone at eye level to avoid craning your neck downwards.
- Frequent Breaks: Why don’t you follow the 20-20-20 rule? Every 20 minutes, you should look at something 20 feet away for at least 20 seconds.
- Micro-movements: Tilt and rotate your neck on a regular basis or gently stretch your neck a bit during long device sessions.
- Strengthen Your Posture: Make sure to incorporate neck, shoulder, and upper back strengthening exercises into your day to day routine.
Final Words: Your Neck’s New Best Friend
It’s important to develop healthier habits in addition to reducing discomfort when dealing with neck and shoulder pain brought on by mobile use. Conscious movement, ergonomic modifications, and stretches guided by physiotherapy can significantly lessen pain and maintain your comfort level.
At Theronation Healthcare we have a great team of experienced and certified physiotherapists to treat your neck and back pain like a pro. Our team specialises in advanced manual therapy techniques that accelerates recovery 2x faster. We curate a personalised healing plan according to your health condition that has a set of tech neck and lateral flexion exercises that aims on the affected areas and help you recover faster.
Treat your neck with regular exercise, good posture, and professional care when necessary because it supports your entire world. Keep your head held high—literally—remain active and mindful!
