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Text Neck

Tips to Improve Text Neck

The following tips are for any of you who spend long periods of time working on mobile devices such as a cell phone, iPad, computer, and even reading-anything that causes forward head posture and the chronic muscle activity associated with that posture.

  • Hold the phone correctly in front of you and move your eyes, not your head.
  • Improve computer ergonomics by increasing the monitor height and applying some of our other tips and recommendations setting up your workstation, outlined in our Workstation Ergonomics Section on our Patient Portal.
  • Increase font size to avoid eye strain and to stop leaning in towards the monitor.
  • Stretching the overactive neck muscles (Use the video footage done for “Stretching the Upper Cervical Muscles – Neutral Position) that result from text neck and forward head posture.
  • Do these tips as much as you can throughout the day

Be sure to check out our other sections for more stretches and useful tips!


Chin Tucks

You can realign your entire body just by moving your head. One of the most effective posture exercises is the basic chin tuck.

  • To stretch these muscles, stick your head out like a chicken, keeping your head horizontal, holding this position for 1 to 2 seconds.
  • Now tuck it back in, keeping your head horizontal and holding this position for 1 to 2 seconds.
  • As your neck comes back in, imagine a book resting on your head, so you are not just pushing the chin in, you are also lengthening the back muscles in your neck, pushing the imagined book towards the ceiling.
  • Repeat 10 to 20 reps at a time.
  • You should only feel a stretch.

Chin Tuck and Turn

In this exercise we start with a basic chin tuck, followed by a turn and a push.

  • To do this stretch, do 10 of the chin tucks we just reviewed in the previous video.
  • Follow this with some neck turns, also doing 10 to both sides.
  • Now turn your neck to the left and push further left applying pressure to the right of your chin with your left hand.
  • Hold this position for 1 to 2 seconds. Repeat to the other side.
  • When you do this, make sure you are not collapsing your shoulders and you are not twisting your body-all movement is coming from your neck.
  • Repeat 10 “turn and push” reps to each side.

Don’t worry if you hear a lot of sounds in the neck (i.e. grating and grounding), as those are the ligaments and muscles often just rubbing over the vertebrae. If you are only able to turn 20 or 40 degrees to each side, just go with what you are comfortable with.


Chin Tuck and Extend

In this exercise, we start with a basic chin tuck, and add neck extension. This is an advanced exercise so please talk to Dr Oertel before you try this one at home!

  • To do this stretch, sit comfortably in your office chair.
  • Gently extend your neck backward.
  • Hold this position for 1 to 2 seconds and come back up.
  • You can use your hand to lift your head back.
  • You will feel a stretch in the front muscles of your neck and maybe a little bit of pressure at the bottom of the skull bone; that is normal. Repeat 5 to 10 reps.
  • Now do a neck extension, followed by a chin tuck, holding this position for 1 to 2 seconds, before returning to neutral position.
  • Again you can use your hand to lift your head back. Repeat 5 to 10 reps.

Don’t worry if you hear a lot of sounds in the neck, (i.e. grating and grounding), as those are the ligaments and muscles often just rubbing over the vertebrae.

Happy Stretching!

If you feel any pain while performing any of the stretches or movements demonstrated in the videos, please stop and talk to us at your next appointment

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Text Neck
Rhapsody’s Chiropractic and Wellness | 09 217 3693