17 Best Exercises For Text Neck Pain

Introduction:

Exercises for Text Neck Pain, along with pain medication, physiotherapy treatment, and ergonomics, are all necessary components of your total treatment plan.

The term “Text Neck” refers to the type of neck pain that is becoming more common due to our excessive use of electronic gadgets. The cause is the strain on our necks caused by spending a lot of time looking down at our phones and tablets. A restricted range of motion, discomfort, and stiffness may be the outcome of this strain. Additionally, due to the amount of time younger people spend on their smartphones, it is becoming more prevalent in them.

Since neck pain is quite common, as physiotherapists, we will identify the cause and create a treatment plan that is unique to your case. Research suggests that stretching and strengthening your muscles may help relieve some of that irritating neck pain. Exercise treatment is beneficial for some people with neck pain.

Neck stretches and exercises that increase neck strength and flexibility. When utilizing mobile gadgets, such as telephones, keep better posture. Make regular exercise a habit. Extra strain can be tolerated by a strong, flexible neck and back. Youth who play stamina or low-impact team sports may be less likely to experience neck problems.

The advantages of exercise:

• Increases the effectiveness of daily movement
• Improve the stability or your posture.
• Relaxing the Muscles
• Release any tightness or tension.
• Lessen pain
• Improve your mobility.

Exercises For Text Neck Pain:

The training sessions that work best for text neck are as follows:

Neck roll

• Start by taking a comfortable seat.
• Eye movement to the right.
• Until your neck muscles start to somewhat stretch.
• A few seconds later, turn your head clockwise.
• Hold for a short while when you get to your left shoulder side.
• Once more, your neck muscles should feel somewhat stretched.
• Finish the turn in a clockwise direction.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Chin Tucks

• Start by sitting or standing straight and focusing your gaze on one spot in the room.
• Put your index finger on your chin to help you in concentration.
• Tuck your chin into your neck and gently turn your head back so that it is completely horizontal.
• Throughout the motion, you should keep your head straight forward and avoid bending down to check your toes. 
• Instead, your head should result in a double chin.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Shoulder Scapular Squeeze

• Whether sitting or standing, keep your hands by your sides.
• Feel a stretch in the front of your chest by pressing your shoulder blades back and extending your elbows to the side.
• To improve the stretch, pull your head and shoulders back while keeping your shoulders back and your face forward.
• Don’t put your hands near your ears.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Bird Dog

• Initially, take a kneeling position on the ground.
• Now put the knees beneath your hips and your hands under your shoulders.
• Keep your back relaxed.
• Apply force on your shoulder blades.
• Next, extend your right arm to the sides and lift your left leg.
• Make sure your shoulders and hips are parallel to the floor.
• Hold this position for a few seconds.
• Then extend your left arm and your right leg.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Thoracic extension

• Settle into a chair with both feet flat on the ground.
• Raise your arms and put your hands behind your head with your fingers clasped.
• Sit forward in your chair, maintaining your back straight and lowering your stomach to your thighs.
• Keep your stomach close to your thighs and only your upper back bending as you raise your elbows and turn your head to gaze at the ceiling.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Cat-Cow

• Start by placing your hands and knees on the ground in the tabletop position.
• Keep your back straight.
• Keep both of your feet and hands on the ground.
• Take a breath, open your eyes, and let the fresh air fill your stomach.
• Hold this position for a few seconds.
• Then take a breath out, press your chin into your chest, and arch your back up toward the ceiling.
• Hold this position for a few seconds.
• Your lower back seems to be slightly stretched.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Doorway Stretch

• Lift both arms to the side, elbows at a 90-degree angle, and face front when standing in an open doorway or corner, as recommended.
• Feel the stretch in your chest and shoulders by placing your hands and forearms on either side of the doorframe.
• After then, advance with a slow, one-footed step.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Trapezius stretch

• Keep your left hand on the chair beneath your knee and your left shoulder down while you look straight ahead.
• Raise your right arm, tilt your head to the right, and place your right ear against your right shoulder.
• Do not raise your left shoulder; instead, tilt your head to the right.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Reverse Shoulder Stretch

• Starting in an upright position, link your fingers behind your butt.
• Keeping a straight back and together shoulder blades, push your arms up until you feel a stretch in your pecs.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Quadruped Thoracic Rotation Stretch

• Position your hands under your shoulders and your knees under your hips as you begin on all fours.
• Contract your core while maintaining a straight back.
• While pointing your elbow left, place your left hand on the back of your skull.
• Please simply rest the hand softly; do not press on your head or neck.
• Here is where it started.
• With your right hand on the ground, slowly turn your head and shoulders to face that location.
• In order to point your elbow upward, turn to the left and then up while repeating the motion.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Sphinx Pose

• When you lie on your stomach, extend your legs in front of you.
• Lift your body off the floor while maintaining your forearms on the ground and your elbows under your shoulders.
• With your thighs and hips pressed into the floor, attempt to extend your spine while keeping your posture relaxed.
• Raise the body so that the lower back is comfortable and stretched.
• Avoid exerting excessive force on yourself, and stop right once if you experience any pain or discomfort.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Levator scapulae stretch

• Take a seat at the table.
• It is nice to wrap your right hand around your head.
• Elevate your head to the right at an angle of 45 degrees.
• Make a big movement from your head down to your right armpits, extending your left side of the neck.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Thoracic extension with a foam roller

• Position the foam roller in front of your shoulders, parallel to your spine, while sitting on the floor.
• Your hands can support your head and neck.
• Gently relax the foam roller, extending your arm only as far as it feels comfortable.
• Your hands can be used to gradually extend your neck and support your head.
• Before a slow pull-up, perform  slow chin tucks.
• As you move your upper back, keep your bottom touching the ground the entire time.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Downward-Facing Dog

• Please get on your hands and knees.
• Spread your fingers wide, apply pressure through your knuckles, tuck your toes, and bring your hands slightly in front of your shoulders.
• Push your hips back and your knees up, then release your breath.
• Press the backs of your thighs into the wall behind you and bring your heels toward the mat while maintaining a slight bend in your knees.
• Use your index fingers to press the base of them into the mat.
• Maintain a comfortable posture and place your head across your upper arms.
• Take a breath here.
• Hold this position for a few seconds.
• With a breath out, drop to Child’s Pose by bending your knees.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Neck flexion and extension

• Start by taking a comfortable seat in the chair.
• Bring your chin up to your chest.
• The pulling at the base of the neck is felt.
• Hold this position for a few seconds.
• Then relax.
• Bend your head back slowly and extend your chin toward the ceiling.
• Feel as though the front of your neck is being stretched.
• Hold this position for a few seconds.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Toe touch

• Your feet should be hip-distance apart.
• After then, lean forward and rest your arms on the floor.
• If it’s challenging, only reach as far as you can without exerting yourself.
• Bending your knees and lifting your feet off the floor with your palms facing up, put your hands beneath your feet.
• Let your toes to pass through the folds in your wrists.
• Put your feet flat on the palm of your hand and tilt your head back.
• Here, take three deep breathes at least.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

Child pose

• With your arms by your sides, take a seat back on your heels while kneeling on the ground or a yoga mat.
• As you bend forward slowly, your stomach should meet your thighs.
• If you are unable to maintain your buttocks against your heels, don’t worry.
• Place your hands on the floor or the mat and hold them out in front of you, palms down.
• Let your forehead rest lightly on the mat or the ground while you relax your neck.
• As you close your eyes and take a deep breath, let your entire body relax.
• As long as it feels necessary, hold this position.
• Return to your seated position slowly.
• Then return to your neutral position.
• Then relax.
• Repeat this exercise five to ten times.

When exercising, what safety measures need to be followed?

• Maintain good posture when working out.
• Avoid going above and beyond.
• In case you feel any sudden pain while exercising, stop.
• Take a break in between your workouts.
• Take a small bend and extend your neck.
• Avoid sudden motions around the base of your neck.

Why are you not exercising?

• Headache
• Fever
• Pain in the muscles that burns
• If you experience any numbness or pain.

How Do You Avoid Text Neck?

• Adjust the way you hold the phone

To avoid having an excessively forward-leaning head, raise your phone to eye level. To align your ear with your shoulders, maintain a neutral spine. This will stop the head from tilting forward.

• Take frequent phone rests

Even a short pause of two to three minutes each hour can be beneficial when it comes to phone use. For the most part, text neck is prevented by breaking the habit of looking down to use a phone or for any other task. However, most individuals find this to be painful. I advise individuals to attempt purposefully taking phone breaks in place of doing that. Set reminders via a sticky note or your PC. A simple awareness like this can have a big impact.

Summary:

Due to our increased reliance on technology, a specific type of neck pain known as “text neck” has become more common. The strain that prolonged looking at our phones and tablets causes to our necks is the cause of it. A restricted range of motion, stiffness, or even discomfort could result from the pressure. Younger generations are increasingly more likely to utilize their devices due to the amount of time they spend using them.

Many neck exercises that stretch and strengthen your weak, tense muscles will help you with your posture. Reducing the amount of time you spend in front of a screen and utilizing electronic devices with awareness of your posture can help prevent neck strain.

FAQ:

References:

• On December 13, 2023, Bariya, D. The Top 25 Exercises for Treating Text Neck Pain (Mobile Physio). Mobile Clinic for Physiotherapy. The most effective 25 exercises to treat neck pain from texting are as follows: The website https://mobilephysiotherapyclinic.in/

• 2020 May 30; Kassel, G. 6 Text Neck Exercises that Chiropractors Approve. Healthline. Available at https://www.healthline.com/health/text-neck-treatment/exercise-fitness

• May 19, T. Campbell (2023b). Five Exercises Suggested by Physiotherapists to Avoid Text Neck. Sports Medicine & Physiotherapy for All Sports. You may read the article “5 Physio-Recommended Exercises to Prevent Text Neck” by clicking this link.

• Image 1, Ortho Info – AAOS – Spine Conditioning Program (n.d.). spine-conditioning-program.aaos.org/en/recovery/ortho info

• Image 3, Exercise for Shoulder Squeeze. (n.d.). Saint Luke’s Medical Center. Exercise for Shoulder Squeeze: https://www.saintlukeskc.org/health-library/

• Image 5, March 29, 2021: Pt, C. A. Experts in Physical Therapy Serving Upstate NY for Thoracic Mobility and Neck Pain. PT & Wellness Capital Area. Neck discomfort related to thoracic mobility

• Image 7, C. Abbott (2009) May 26. Christina’s Pain Therapy Blog: Five Stretches for Shoulder and Rotator Cuff Pain. Boston Pain Therapy (2009) provided five stretches to alleviate pain in the shoulders and rotator cuff. the website AbbottCenter.com

• Image 8, What Causes Shoulder Pain? (No date). Stretches for the Trapezius Muscle: Release Tight Traps – An explanation of shoulder pain. shoulder-pain-explained.com. Stretches for the trapezius muscles: https://www.shoulder-pain-explained.com/

• Image 9, L. Putra, n.d. A woman stretching her shoulders in reverse. On a white background, a flat vector artwork is isolated. “Woman performing reverse shoulder stretch exercise on flat vector illustration isolated on white background” is available on Vecteezy.

• Image 10, Functional Movement Systems | Quadruple T-Spine Rotation. (n.d.). Quadripuped T-Spine Rotation: https://www.functionalmovement.com/exercises/30

• Image 11, (2020, April 10) Sphinx Pose – Salamba Bhujangasana – The Yoga Collective. The Collective of Yoga. Sphinx Pose: Salamba Bhujangasana https://www.theyogacollective.com/poses/

• Image 12, Workouts, routines, and exercises for the LEVATOR SCAPULAE STRETCH. (No date). Exercises/Levator Scapulae Stretch: https://www.workoutsprograms.com

• Image 13, On August 25, 2021, Chen, J. Thoracic spine: Unlocking The Cranky Upper Back. M. R. S. Physical Therapy. Thoracic spine to release the irritable upper back: The URL is https://www.mrsphysiotherapy.nz/physiotips/2021/8/25).

• Image 14, authors of Wikipedia. (2024, August 21). Wikipedia, https://en.wikipedia.org/wiki/Downward_Dog_Posture

• Image 15, Figure 2: Position of the neck: a) extended; b) normal; c) flexed (n.d.). Neck condition: a-neck extension, b-normal, c-neck flexion, ResearchGate, https://www.researchgate.net/figure/4794985754

• Image 16, 2019 March 10; Solar. A woman performing a two-step exercise of standing toe touches. Instagram. A woman performing a standing toe touch stretch exercise in two steps (gm1134062504-301221375) can be found on Istockphoto.com.