The Text Neck Epidemic Part III: 3 Stretches to Relieve It

Now that we've determined which positions are most vulnerable for inducing text neck, and the changes we can make in our every day lives to reduce it (see previous two posts), let's go over a few simple stretches that can help relieve some of the pain associated with it. The beauty of these stretches are that they don't require any special equipment, and can be done throughout the day as often as you like.

Stretches:

1. Trapezius and Levator Scapulae Stretch

What muscle is involved?

The trapezius is the broad diamond shaped muscle that overlies the most superficial layer of your upper back and neck muscles. There are three different sections, the upper, middle and lower trapezius. The text neck posture creates strain in the upper fibers of this thin, broad muscle in its effort to keep your head in the forward position, pulling from your shoulders, the top of your shoulder blade and your midback. As a result, you may notice how sometimes tipping your head from side to side or rotating your neck may cause a feeling of tightness in the entire region between neck and shoulder.

Another common spot of pain and tightness is found just above the top inner corner of your shoulder blade. It's this sneaky little muscle, the Levator Scapulae, that is the culprit for the unconscious habit of hiking your shoulders up as you work. As a result, it also becomes shortened, tightened and unhappy.

How to do it:

The nice thing about this simple stretch is that it can be done anywhere, at anytime. Sitting up straight, bring one arm over your head, placing that hand on the opposite side of your head. Pull your head slowly to the side while facing forwards. You should be able to feel the stretch at the side of your neck (the Upper Trapezius). If you do this while seated, you can increase the intensity by grasping the side of the chair or sitting on the opposite hand. If done standing, you can place the opposite hand behind your back to increase tension.

To target the Levator Scapulae, follow the above instructions and then drop your head forwards just a little bit, while still pulling to the side. You should be able to feel the stretch shift towards the midline.

Trap Stretch - Starting Position

Trap Stretch - Ending Position

Trap Stretch - Increased tension

Levator Scapulae Variation

Levator Scapulae Variation

2. Pec Stretch

What muscle is involved?

The pectorals are the chest muscles. They run diagonally from the front of your shoulders to the collarbone (clavicle) and breastbone (sternum). While working out the pecs is a popular weight lifting goal for aesthetic reasons, they are in fact, usually overly tight, typically due to the posture of having your hands out in front of you for extended periods of time. Your shoulders end up rolling forwards, and the pectoral muscles naturally tighten up.

How to do it:

The only thing you need is a wall or pole in front of you. Stand so that the side of your body is facing the wall about just under an arm's length away. Place one hand flat on the wall about a foot behind you. Next, keeping that hand in place, turn your upper torso away from that hand until you feel a stretch at the front of your shoulder. You can vary which fibers of the pecs you're stretching by adjusting the height of your hand. Putting your hand further up will stretch the lower fibers, while further down will stretch the upper fibers.

Pec Stretch - Starting Position

Pec Stretch - Ending Position

Pec Stretch at shoulder height

Pec Stretch above shoulder height

Pec Stretch below shoulder height

3. Bruegger's stretch

What muscle is involved?

This is a full body stretch that helps to open up and counteract the constant forward flexed sitting and working posture. It actually works to stretch as well as activate and strengthen the opposite muscles, so you get more bang for your buck. The stretch primarily affects the anterior chest including the major and minor pectorals. Simultaneously your mid back muscles including the mid and lower trapezius, and the serratus anterior are activated.

How to do it:

Start out by sitting in a chair (without arm rests is a little bit easier). Begin with your hands by stretching out your fingers as wide as they will go, bring your wrists back while turning your hands to face upwards. Straighten your elbows while keeping your shoulders down and pulling your shoulder blades together which will naturally cause your chest to push out front of you. Maintain your lower back in it's natural mild curve, do not over-arch the lower back. Tuck your chin (don't drop it forward!), while trying to elongate the back of your neck. Angle your knees at 45° outwards and flare out your feet. Hold for 7 seconds. For further progression, wrap a tension band around both both hands (not including the thumbs) and/or around the knees, for added resistance.

Breugger's Stretch

There you have it, 3 easy stretches you can do pretty much anywhere that will help counteract the effects of text neck. Remember, a few seconds of stretching can only do so much when compared to hours upon hours of continuous sitting and forward head posture, so don't be hesitant to do them periodically throughout the day, and as often as you need.

Have any other great stretch suggestions? Let me know!