Text Neck Pain Relief Stretches & Exercises – Ask Doctor Jo

Text Neck Pain Relief Stretches & Exercises – Ask Doctor Jo


Alright Molly, ready, let’s take a selfie.
Your Grammy will love that one, let’s send it to her. Ohhh, my neck, it kind of hurts.
Hey everybody, it’s Doctor Jo. Today I’m gonna show you some stretches and exercises for
text neck. This is the new fad, everybody’s doing it. Looking at their phones, trying
to make sure nobody’s seeing them texting on their phones. The first thing that’s gonna
help with text neck is to change your posture. You know, if you’re trying to be sneaky texting
on your phone, you probably shouldn’t be texting on your phone, so when you’re looking at your
phone, bring it up so you don’t have to hunch your neck down. Cause what happens is the
neck muscles back here get over stretched, the upper back gets over stretched, and then
all these muscles get tight in the front. So the first exercise is a simple chin tuck.
Not down to your chest cause that’s what you’re doing, you want to take your chin, and push
it backwards. So I always have people put their finger on their chin, just as a little
target, and then tuck it in. It’s gonna look funny, gonna have lots of chins. Hold it for
about 3-5 seconds, and then relax. Come in, pull, hold, and then relax. Do that about
3-5 times. The next one is to open up the chest area cause if you’re hunching over,
these pec muscles are gonna be tight. So just a scapular squeeze, pulling back, and then
coming forward will help. So you want to imagine that somebody’s got their hand on your spine
in the middle of your back, and squeeze and hold, and then come back. I’ll turn a little
bit so you can see it. Squeeze and hold, and then come back in. The next stretch is gonna
be a chin tuck lying down. So this time you’re gonna roll up a towel and put it right in
the curve of your neck. Again, you’re not tucking your chin this way, but you’re tucking
it in towards you. Pushing down towards the floor. So just nice and relaxed, and then
pushing down. Holding that for about 3-5 seconds. And then coming up. Tucking in, and then coming
up. The towel’s there to give you a target, so you’re pushing those muscles in towards
the towel. And then up. So the last exercise, grab a pillow, turn over onto your stomach,
and put the pillow right at your stomach and chest area. This is to stretch again your
upper back. Put your hands kind of on your lower back. Keep your neck in a neutral position
and come up. Just a little pause, 1-2 seconds, and then come back down. There you have it.
Much better! So those were your exercises and stretches for Text Neck. If you have any
questions, leave them in the comments section. If you’d like to check out some other videos,
go to AskDoctorJo.com. Don’t forget to follow me on Facebook and Twitter. And remember,
be safe, have fun, and I hope you feel better soon.