Written By: Longjam Dineshwori | Updated : July 9, 2021 5:09 PM IST
Take frequent breaks when using mobile devices.
It is most likely that your head is bent downward while reading this article on your phone or laptop. Did you know, staring down or staying hunched over for too long can cause Text Neck or Forward Head Syndrome? Prolonged use of phone or computer with your head bent downward can increase load on the joints and the ligaments, lengthens and weakens the muscle and load on the discs (another big reason for cervical slip disc!). When you are looking down at your cell phone, your head weight increases from 12 kilos to 48 kilos, say experts.
In a series of videos posted on Instagram, celebrity fitness instructor Yasmin Karachiwala and physiotherapist Dr Hemakshi Basu, have demonstrated simple exercises to help you "reset and activate your neck & upper back muscles for better alignment of the head."
If you have any pain, they suggest consulting your physician before doing these exercises. Below are three exercises to fix Text Neck -
1) Chin Glides
2) Active Chin Glides
3) Sternum lift with Head Rotation
Watch the video and try these exercises at home to ease the strain on your neck and keep your muscles activated throughout the day.
View this post on Instagram
Text Neck is a term coined by US chiropractor Dr Dean L. Fishman and refers to the repetitive stress injury associated with overuse of mobile electronic devices or leaning forward for prolonged periods. Some of the most common symptoms associated with Text Neck include:
An untreated text neck can lead to inflammation of the neck muscles, ligaments and nerves, permanent arthritic damage, and posture problems. Text Neck can also result in flattening of thoracic kyphosis, early onset arthritis, spinal degeneration, disc compression, muscle weakness and loss of lung capacity.
To avoid and reduce the risk of Text Neck associated with prolonged use of mobile devices, experts suggest to:
If the above measures do not work, seek medical attention. In severe cases, your doctor may recommend pain medication or injection into the facet joint or trigger point.
Every Wednesday in July, Yasmin Karachiwala and physiotherapist Dr Hemakshi Basu have decided to demonstrate exercises to improve posture. Watch the first video of the series to find out what's the ideal posture and understand the different types seen today.
View this post on Instagram
