Excessive Usage Of Mobile Phones? Try These 5 Exercises At Home To Fix Text Neck

Many people use mobile phones in the wrong posture. Check out these exercises to do at home to fix text neck

Navya Kharbanda
Written by: Navya KharbandaUpdated at: Aug 03, 2021 13:14 IST
Excessive Usage Of Mobile Phones? Try These 5 Exercises At Home To Fix Text Neck

Due to the Covid pandemic, everyone is busy handling work on mobile phones and laptops. The gadgets have become an addiction and their is no turning back on that now. But, have you ever thought about your posture? Body and neck postures can have an impact on your body and can even cause pain. Tech neck, which is also called text neck is a syndrome in which there is a frequent pain in your neck area. There are certain movements and exercises that can help in flexing your neck area and handling the pain caused by text neck. Read this article further to know about some exercises to do at home to fix text neck. 


Exercises to fix text neck 

Tech neck or text neck is usually realised by shoulder and neck pains. It is important to consult a doctor if you are suffering from any symptoms of this syndrome. So,

here are 5 useful exercises to fix text neck: 

1. Neck rotation 

Neck rotation is a useful stretch that hits the deep parts in your cervical spine. It is an easy exercise that can be done sitting at home. 

How to do it: 

  • Sit in a chair with your back straight to avoid bad posture
  • Make your neck go into neutral mode before starting this exercise 
  • Then, rotate your head to the right while looking over your right shoulder
  • Do it till your maximum stretching strength and when you are not able to go further, put your left hand on the cheek and apply gentle pressure 
  • Hold for 5-10 seconds and do not force this stretch and always keep your neck neutral
  • Repeat atleast 10-20 times on each side

Also Read: Always on Phone? You May Suffer From Text Neck

2. Cat cow 

Cat cow pose is mainly for your spine, neck and back. You can start your day with cat cow pose to prevent neck pain and keep your posture right. 

  • Bend the body and put your hands and knees directly on the floor parallel to your shoulders and hips
  • Then, inhale and go into cow pose, while trying to lift your sit bones upward, push your chest forward and make your belly sink. 
  • You can do this for atleast 3-4 minutes in the beginning. 

3. Exaggerated nod 

Exaggerated nod exercise for text neck is self explanatory with its name. The exaggerated nod helps in balancing the downward and forward head position by pulling your shoulders down and back, and improving neck movement. 

How to do: 

  • In this exercise, you have to nod your head upwards and downwards, atleast 10 times
  • Try to touch your chin upto your collarbone on the downside
  • Tilt your head up and down, left and right And, you can also rotate it in a circular motion

4. Downward facing dog 

Downward facing dog is also an extremely helpful exercise for your shoulder movement. It opens up the tightened muscles and helps you in relaxing. You have to use your upper body strength in this stretch. This pose is focused on upper-body strength, which has your shoulder strength an important role to play. 


How to do it: 

  • Start with all four limbs on the floor. Tuck your toes and lift your hips high
  • Touch the mat with your heels but do not let them plank on the ground
  • Then, tilt your head downwards so that your neck is long
  • Stay as it is for a few seconds and make sure that your wrist stays parallel to the front portion of the mat.
  • To avoid the pressure on your wrists, press into the knuckles on the mat
  • Take a deep breath while holding this position and keep doing this for atleast three deep breaths and then release 

Also Read: What Is Tech Neck? Here Are Some Symptoms And Basic Stretches To Get Rid Of The Pain

5. Chin tuck

Chin tuck is a very simple neck stretch that helps in flexing the muscles and also improves coordination and strength. This posture can help in 

How to do it: 

  • Sit in a chair and avoid bad posture
  • Tuck your chin downwards towards your chest until you feel a stretch in the back of the head and hold for a few seconds 
  • Your eye level should be parallel with the floor 
  • Hold this pose for 5-10 seconds and repeat this 2-3 times 

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