Do your head, neck, shoulders, and/or back hurt after investing your day on Steemit?
I can help with that!
What is Tech Neck?
The common position in which a person holds their body for the estimated 9 hours a day that many people use computers, tablets, and mobile phones puts a considerable amount of stress on the neck, spine, and shoulders.
According to Dr. Kenneth K. Hansraj, MD, “When your spine is in neutral position, the head weighs about 10-12 pounds. At 15 degrees [forward], the neck sees 27 pounds. At 45 degrees, it sees 49 pounds, and at 60 degrees, it’s 60 pounds.” (source)
Given that most Americans are spending more than half their waking hours on computers, phones, and other mobile devices, that's a whole lotta extra weight for the spine to bear! This leads to:
- neck pain
- shoulder pain
- upper back pain
- chronic headaches
- spinal curvature
And as we all know, life sucks when you're in pain! Thankfully, there are simple remedies that you can do to bring yourself back into alignment.
What can you do to prevent or alleviate tech neck?
A bit of awareness and some simple stretches for the neck, shoulders, and upper back can bring massive relief to this condition:
1. Neck Rolls
Drop the chin to the chest, then slowly roll the head towards the shoulder, back, other shoulder and down again in a clockwise circle. Take a second to align your breathing: inhale as the head comes forward, and exhale as you roll back. Repeat 5-10 times, then switch to counterclockwise circles for 5-10 reps.
2. Neck Stretch
Reach the left ear towards the left shoulder. Use the left hand to gently pull the head a bit deeper towards the left. Extend through the right arm as you do so. Breathe 5-10 times, then switch sides.
3. Neck Twist
Look forward, then inhale and turn the chin to the left shoulder. Exhale and turn the chin to the right. Inhale to the left, exhale to the right for 10-20 reps.
4. Eagle Arms
Extend the arms in front of you, and bend the elbows so fingertips point to the sky. Cross the left arm under the right at the elbows. Squeeze together at elbows to wrap left forearm around the right; the hands come together. Breathe 5-10 times, squeezing into the midline of the body. Lift the arms higher by pushing the fingertips towards the sky - aim to bring the 90 degree elbows to shoulder height, but don't push it if it gets too intense. Unwrap the arms and switch sides, crossing the right arm under the left for another 5-10 breaths.
5. Hands Behind the Back
Clasp the hands behind the back. If this is too intense, bring the arms together behind the back, palms facing each other, and imagine that you have a beach ball between the hands. Reach back through the hands for 5-10 breaths, then lift the hands towards the sky for 5-10 breaths.
It really can be that easy to find relief!
Of course you can go much deeper into a yoga practice and do a full on session to strengthen the neck, shoulders, and back, but these are easy stretches that can be done right in your office without looking like too much of a weirdo.
You can also:
- Take a break from your device for some time each day.
- Take a nice warm bath with epsom salts to relax your muscles at night. Light a candle if you want a little romance.
- Consider using a standing desk, chair with a headrest, or mobile device holder to achieve a more beneficial angle.
- Sit on one of those big inflatable exercise balls instead of a chair. You can help your body, plus it's fun to bounce around all day!
- Remember your posture: sit up tall, extend through the crown of the head, and roll your shoulders back to open the chest.
Pain is an indicator that something is out of whack, and it's an opportunity to check in with ourselves and alter a less-than-ideal behavior before it becomes dysfunctional habit.
I'll share more tips for healthy posture in an upcoming post.
💛 Sara!
Made me think of this :)
OMG so many lolz!!!
We are going to be dependent on the days we are going. We use computer mobile for most of the time. People are suffering from severe pain due to sitting in the joint. So you need a lot of this post. Thank you for your beautiful post.
You're welcome, I hope it inspires you to take care of your body!
💖
Love you Noki!!
The very beautiful flower garden @saramiller
Yes those are the cheery sunflowers at the @gardenofeden
I really like to take pictures in situ @saramiller, if there is time tonglong visit my blog @saramiller yes
I almost took off my shoulder trying the first pose haha tomorrow I read the article better
LOL start with your arms low, and don't worry about wrapping your hands all the way around - you can also stack your elbows and put the backs of the hands together if the full wrap is too intense. You'll get the same benefits if your body is super tight right now!
daily yoga keep health fit..and made fresh mind...
thanks for sharing
@upvoted and @resteem
Thank you @nazmulislam!
I do feel a lot of tiredness and stiffness and to remove that I play for an hour or two in the ground. Thanks for sharing some beautiful tips though.
Great to hear!! Play is so valuable and important and FUN! What do you mean "in the ground" - like digging? Or spelunking?
No, it is actually a sports ( Cricket) ground near our home and all of us, friends, play in it.
Ah that sounds fun!
Yoga has so many benefits to the body, mind & spirit. I have a Life before & After Yoga lol. You bring such good energy and great information. I really enjoy to follow you and Love your hair! I’m planning a visit to The Garden of Eden and hopefully I’ll meet you <3
LOL I have a before and after yoga life too :)
Thank you, I am honored to share my experience and hopefully to uplift others. Yes, if you come to the @gardenofeden, I'll likely be here! I almost never leave. I'm sure we'll have a great feast for you, @naturald! 💛
thanks will try it...though i m not a steemit addict yet
Good post,thank's for sharing...
You're welcome!
nice blog on health
Thank you!
Good to see that yoga is in the steemit. Appreciate your job. Carry on
Thanks yes I bring yoga to the steemit :)
beautyful photo graphy& specially thanks for searing...
You're welcome
Wel done and perfect work...
Upvoted...
Thank you!
good job yoga,,i like it
Thank’s! Great post!
Yes, here are a few moves:
Hope that helps @beograd!
I sincerely thank you very for this exercise lesson you gave to us. In fact, you have made my day, so I will try it out. I know that yoga is one of the chinese exercises that straightens the nervel system. Keep it up. I follow and upvote you.
good post!!!
i am gonna try this neck stretches. thanks
Nice post sir, Keep it up
Such a good one. Amazing life
@@@@@@@@@@@@@@@@@Upvoted@@:):):)
i really need this ... man ... feeling so lazy
I got you @saramiller ⭐!
I do do the hands behind back thing but my shoulders are always so stiff. I feel like my muscles are in the way.
Stop reading my spinal cord @saramiller! I woke up with a pinched nerve in my neck just yesterday, on the same side as the SI pain, lol really falling apart over here- keep the posts coming! <3
Useful details ... now just need to follow and that’s going to be difficult as people procrastinate!
I think, this is a best option. Thanks for sharing.
#Hug-challenge
#Air-clinic
For more information about health and how to live a good life, kindly join us on discord via https://discord.gg/rqded5m
!
@saramiller not just America. Here in Ireland/Europe too! This is great advice and simple to do which is important. Resteeming this. Thanks for posting
I even have tech neck when I'm reading this post;) But seriously doing Yoga help me to feel better after all day sitting in front of the computer. I recommend to everybody do Yoga at least 3 times a week!
a wonderful & inspiring steem.
Very good advise for neck relief !! Thumbs up and must do for Tech Necks :D
Very good tips. Thank you!
I love the first pic! The wording really helps me know at a glance how awesome the post will be ;-)
Nice post! I really appreciate the practical application of yoga! Much needed in our occupational curved spine culture.