Text Neck | Pain Relief Stretches and Exercises

When the head moves forward, as it does with Text Neck, our center of gravity moves forward causing an increase in the muscle effort in the back of the neck and shoulders. In this lecture we discuss the many signs and symptoms caused by the forward head posture found in Text Neck - an epidemic, sweeping the nation. 

Complete the questionnaire in the Text Neck Inventory and get a score that suggests how likely/unlikely it is that you are suffering from Text Neck, and whether or not treatment should also be pursued. 

The weight of the head is a key factor in developing Text Neck. Watch this short video animation and learn the science behind Text Neck and view the harmful effects on actual x-ray images.

Most of the exercises in this course are safe enough even for the most basic beginner, but please watch this short video before starting the rehab section of this course.

You can actually realign your entire body just by moving your head. One of the most effective posture exercises is the basic chin tuck. You can reverse the effects of Text Neck and gravity by retraining your body to stand long and tall, with the simple chin tuck. 

In this lecture we take the basic Chin Tuck and add in a turn. Do this simple exercise when standing in line, in your car or when sitting on the toilet!

In this lecture we take the basic Chin Tuck and add in a tilt. This simple adjustment gives a very specific stretch to the overactive sub-occipital muscles found up under the skull. This takes a little practice to perfect the technique.

In this lecture we take the basic Chin Tuck and add in neck extension. This is a fairly advanced exercise and is definitely NOT recommended for anyone with a history of vascular disease. 

In this lecture we learn how to strengthen the weak muscles in the front of the neck - this compliments all of the exercises we will be doing to tuck the chin; thus allowing the head to come back into ideal alignment over top of the shoulders.

There are resources for this lecture.

The normal inward curve of the neck is referred to as the cervical (neck) lordosis (curve). The lordosis is what helps stabilize and bear the weight of the head over top of the shoulders. Any time there is a loss of lordosis (from past traumas or poor posture habits) the condition can lead to pain and increase degeneration of the spinal discs.

In this lecture you will learn how to improve/increase the cervical lordosis.

There are resources for this lecture.

Our texting habits cause rounding through the upper body, which gives rise to short, tight chest muscles and weak upper back muscles. This combination leads to round shoulders. 

In this lecture, we spend time strengthening the muscles that stabilize and pull the shoulder blades back into good alignment; helping to de-rotate our round shouldered posture. Because the muscle fibers run in four different directions, we strengthen them using four different positions.

There are resources for this lecture.

Whether you work in an office, lift weights or simply struggle with bad posture, chest stretches may be an essential activity missing from your daily routine. 

In this lecture, you will learn one the most effective ways to stretch your pecs and open up your chest. You might even find your breathing improves dramatically!

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In this lecture we learn how to stretch out the overactive muscles associated with Text Neck, using three different positions, to target front, back and sides. It is an important part of the rehabilitation exercise program and helps restore ideal head and neck alignment, in order to avoid future problems.

There are resources for this lecture.

The Neck Hang Stretch is a really relaxing way to stretch out neck muscles passively (i.e. no resistance or pull) and restore mobility and flexibility to stiff, overactive muscle tissue. This is great exercise to begin your exercise wind down.

Neck traction is an amazing technique that stretches and lengthens the muscles and ligaments and decompresses the vertebral discs, by opening the spaces between the vertebrae.

There are resources for this lecture.

So many hours of the day are spent looking forward and down. All this forward flexion is hazardous; leading to unattractive slouching, reduced vital lung capacity, brain fog and chronic aches and pain.

In this lecture we learn how to take out the harmful effects of full body flexion and spend time in full body extension. This allows the rounding shoulders to open up, increases our lung capacity, which can result in improved breathing and greater ability to focus and concentrate. What's not to love about this exercise?!

There are resources for this lecture.

In this lecture I will help to dispel any sleep posture myths and show the two best positions for sleeping. I will even show you the type of pillow I use - you can actually eat it!

Sedentary behaviors, which include sitting but also static standing, have been strongly linked to metabolic health problems, morbidity (illness) and mortality; with studies confirming the benefits of breaking up the sedentary inactive behavior - like sitting at our office desks - with bouts of active sitting and standing.

In this lecture, we answer the question: Should you use a standing desk?

In this lecture you get the opportunity to observe my own approach to patient care; with a short video clip of a live treatment for Text Neck.

There are resources for this lecture.

My final message to you ...