Prevention of “tech neck” is better than treatment any day. If you begin using these tips and exercises now, you can prevent actual damage that will need medical attention. Here are a few tips and exercises you can do to prevent “tech neck”:
Walk away. Really. Put down your mobile device, walk away from the laptop or desktop and go for a walk. Or stretch your arms and legs to release the tension. It would be a great time to go for a 15-minute walk around the house, the park, the parking lot. If you have a favorite exercise like yoga or hula hoop, do it.
Skincare. Just as you take care of your face with moisturizers and cleansers, do the same with your neck. Neck skin is delicate and two times thinner than the skin on your face. This is why neck wrinkles will happen before facial wrinkles will. And, “tech neck” certainly contributes to wrinkles on the neck. So, take care of your neck as you do your face.
Stop resting your chin on your hands. When looking at your laptop or desktop monitor, resting your chin on your hands leads to stretching the skin around your neck. The same is true when you bend your neck to hold your phone while taking phones calls. Use headphones, prevent wrinkles.
Side stretch neck exercise. Place four of your right-hand fingers on the left side of your forehead, and then place your left hand on your shoulder. With your right elbow parallel to the floor, gently pull your head to the right and hold for 10 seconds. Repeat on the other side.
Tilt stretch neck exercise. You will need a hand towel. Hold the ends of the towel in each hand, wrap the middle of the towel around the back of your head, gently pull your head down and use your neck muscles to resist. Repeat 8 times. Do this gently and slowly.
Neck and hand stretch. Stand with your feet in line with your hips. Put the palm of your hand against the side of your head. Your elbow is in line with your shoulder and your upper arm is in line with the floor. Standing straight, gently push the palm of your hand against your head, pushing your head toward your shoulder. You will feel a gentle stretch in your neck. Hold for 10 seconds, and then slowly return to the starting position and switch sides. This should be painful – if it is, you are pushing too hard or holding longer than 10 seconds.
Do these tips and exercises now and you will not only prevent “tech neck” but you will develop a healthy physical routine that will benefit your mind and body for years to come.
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