Скачать или смотреть Fix Your Tech Neck: 8 Easy Exercises for Neck Pain

While technology has made our lives much more convenient, it has come at the cost of our physical health. As a chiropractor at NSEV Healing & Acupuncture, upper back/neck tension is the biggest side effect I see.

The strain on our bodies from hunching over our phones or sitting at computers leading to everything from headaches, jaw tension, and even pain radiating from our neck and shoulders. When we are in these prolonged positions, certain muscles in our body become more contracted, while others become weak.

I am offering eight simple exercises to stretch the tight muscles and strengthen the weak ones. These will help balance out your skeletal structure to ease tension and reduce pain. They are quick, simple, and can be done in the office or at home.

For each stretch exercise, hold it for one or two deep breaths.

For the strengthening exercises, complete sets of 10 or 15. You can do three rounds of all eight exercises.

1) Stretching your shoulders with your arms above your head

2) Stretching your shoulders while your bicep is parallel to the ground.

3) Stretching your shoulders while your arm is lower than your chest.

4) Standing against the wall with your butt, back, and head touching the wall, laterally bend your head to the side with one arm helping

5) A gentle row at chest level, making sure to bring the shoulder blades together.

6) Same style of rowing but at head level. 

7) A reverse “fly” making sure to keep your palms up and elbows straight, as well as bringing the shoulder blades together

8) Bring the Thera band behind your head like a hammock, stand against the wall, and extend your arms. Hold this position for 10 or 15 seconds.