Quick Solution for Tech Neck: An Accredited Physical Therapist Claims a Simple, Two-Minute Technique Can Offer Immediate Relief from Tech Neck Strain
In the digital age, many of us find ourselves hunched over our devices for extended periods, leading to a condition known as tech neck. While the search results didn't provide specific exercises recommended by Dr. Claire Morrow from Hinge Health, her approach typically focuses on improving posture, strengthening neck and upper back muscles, and increasing mobility to alleviate tech neck pain.
Let's delve into some of the exercises that Dr. Morrow might suggest:
- Chin Tucks: These exercises help strengthen the deep neck flexors, reducing forward head posture. To perform a chin tuck, simply move your head and chin backward away from your finger without dropping your gaze or tilting your head. Hold this position for a count of two, then relax back into your normal resting position.
- Neck Stretches: Stretches like side neck stretches and upper trapezius stretches can help reduce muscle tension. These stretches involve gently turning your head to one side and using your hand to gently pull your head in the opposite direction. Hold for a count of two, then release and repeat on the other side.
- Scapular Squeezes or Rows: These exercises are designed to strengthen upper back muscles and promote better posture. To perform a scapular squeeze, sit in a chair with your backrest reaching your shoulder blades. Clasp your hands behind your neck, shift your body so your upper back is in contact with the top of the chairback. Gently lean back, lift your elbows towards the ceiling, and squeeze your shoulder blades together.
- Thoracic Extension Exercises: These exercises aim to improve upper spine mobility. While the specific exercise wasn't detailed, you can try moving your head and upper back in a backward arching motion, keeping your chin neutral. Hold this position for a count of two, then relax.
- Shoulder Rolls or Stretches: These exercises can help relieve shoulder and neck tension. To perform a shoulder roll, simply roll your shoulders forward in a circular motion, then reverse the direction and roll them backward. You can also try reaching across your body with one arm to stretch the other, holding the stretch for a count of two.
Remember, it's essential to consult Hinge Health's official resources or videos directly for the exact exercises as outlined by Dr. Morrow. These exercises are typically performed in sets of one, with reps ranging from three to ten, and held for five to ten seconds.
Stay tuned for more insights on maintaining a healthy neck and back in the digital age!
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