Beware of TEXT NECK! - Sarah Cookson Personal Trainer
Personal Training, Group Fitness, Bootcamp & Boxing for Fitness in Whangaparaoa, Auckland. Contact Sarah Cookson, Qualified Personal Trainer 0211112043.
Personal Training, Bootcamp, Boxing, Boxfit, Fitness Class, Whangaparaoa, Hibiscus Coast, Auckland, Personal Trainer, PT
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Beware of TEXT NECK!

25 Nov Beware of TEXT NECK!

Posted at 02:13h in Health, Wellbeing by
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text-neck-posture-personal-training-aucklandTEXT NECK;

“The term used to describe the neck pain and damage sustained from looking down at your cell phone, tablet, or other wireless devices too frequently and for too long.”

 

For years we have looked down to read, but the problem with constantly using our smartphones/ tablets is that people tend to do it for much longer periods. It is especially concerning because young, growing children could possibly cause damage to their cervical spines (neck) that could lead to lifelong neck pain.

Symptoms:

The Symptoms of “Text neck” are most commonly neck pain and soreness. In addition, looking down at your cell phone too much each day can lead to:

  • Upper back pain ranging from a chronic, nagging pain to sharp, severe upper back muscle spasms.
  • Shoulder pain and tightness, possibly resulting in painful shoulder muscle spasm.
  • If a nerve becomes pinched, pain and possibly neurological symptoms can radiate down your arm and into your hand (this is more at the extreme end).

Prevention and Awareness:

You can make small changes to your habits each day to prevent the development or advancement of text neck:

  • Hold your cell phone at eye level as much as possible. The same holds true for all screens — laptops and tablets should also be positioned so the screen is at eye level and you don’t have to bend your head forward or look down to view it.
  • Take frequent breaks from your phone and laptop throughout the day eg. set a timer or alarm that reminds you to get up and move/ stretch every 20 to 30 minutes. You will notice the difference this makes in your day!
  • If you work in an office, make sure your screen is set up so that when you look at it you are looking forward, with your head positioned squarely in line with your shoulders and spine. Ask your workplace manager for an ergonomic workspace assessment.
  • Take notice of your posture – roll your shoulders back and down, lift your chin and sit up tall. You can still be relaxed just be aware of when you get your slouch on – your lower back starts to curve and your shoulders round forward.

The bottom line is to avoid looking down with your head bent forward for extended periods throughout the day. Spend today being mindful of your posture—is your head bent forward when you drive? When you work at the computer? Any prolonged period when your head is looking down is a time when you are putting excessive strain on your neck.

Exercise Tip:

For good posture, you need to have strong core muscles — the abdominal and lower back muscles —to support your upper body, including your neck. Your core muscles usually do not get enough exercise during normal daily activities, so incorporate some stabilising and strengthening exercises into your exercise routine to target these muscles.

Finally…

Whenever you are outside, take a moment to LOOK UP at the sky and admire it’s beauty, good for your body and your soul.

Thanks for reading.

Coach Sarah x

 

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