08/11/2025
Here are some tips to help with your text neck.
1. Improve Posture and Device Use:
• Raise the phone:Instead of bending your neck down to look at your device, bring the device up to eye level.
• Maintain a neutral head position:Try to keep your ears aligned with your shoulders and avoid hunching forward.
• Sit upright:When using a computer, sit with your back straight, shoulders relaxed, and feet flat on the floor.
• Ergonomics:Use a stand or books to elevate your laptop or monitor to eye level.
2. Take Frequent Breaks:
• Set reminders: Use a timer to remind yourself to take breaks every 20-30 minutes.
• Move and stretch: During breaks, stand up, stretch your neck and shoulders, and move around to relieve tension.
• The 20-20-20 rule: Every 20 minutes, look at something 20 feet away for 20 seconds.
3. Strengthen Neck and Back Muscles:
• Chin tucks:Sit or stand with your back straight and gently tuck your chin towards your neck, holding for a few seconds.
• Neck stretches:Gently tilt your head from side to side, forward and backward, and rotate your head to stretch your neck muscles.
• Shoulder blade squeezes:Sit upright, squeeze your shoulder blades together, and hold for a few seconds.
