Neck pain? Try these simple hacks!

Published: Mar. 29, 2019 at 10:04 AM CDT
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KY3's Paul Adler visits with Pamela Hernandez of Thrive Personal Fitness to find ways to ease the pain on text neck.

Here's what Pamela wrote:

Have you heard of text neck? It's the pain, muscle soreness and poor posture people who stay hunched over their devices too long suffer. Virtually unheard of five years ago, the Cleveland Clinic says text neck is becoming a very common probably especially among younger adults. The first thing you can do is just lift up your phone. When you're scrolling Instagram or checking email move your phone up to eye level. Make sure your computer also sits at eye level when you're working at your desk. You can also take movement breaks throughout the day, give your head and eyes a break from whatever screen you are focused on. Start your movement break by using your thumbs to massage the back of the neck. Begin at the base of the neck and work your way down into the upper back and shoulders. Then turn your head from side to side, slowly and gently. Do this for 30 seconds followed by 30 seconds of chin lifts. It's also helpful for your posture to get up from your desk. Stand against a wall, making sure your upper back and tailbone are in contact with it. Slowly pull your head back and chin in so the back of your head is touching the wall. This will pull your head back in line over your spine. Hold for 30 seconds or move your head forward and back for 30 seconds. You can also add a band exercise called "No Money." With your hands in front of you, hold a section of a band in both hands, creating some tension in the band. Keep your abs tight and your ribs down so that your back doesn't arch. Pull the band apart and finish by squeezing your shoulder blades together and downward. Return to the starting position, bringing your hands together with your palms up.