3 Ways to Alleviate the Pain Associated with Text Neck

We are all guilty of it and we all suffer from the irritating side effects. Staring down at screens, specifically cell phone screens, has caused a large portion of the world’s population to develop chronic neck and upper back pain. A recent study of this syndrome, known as “text neck”, found that nearly 70% of participants suffered from this condition in some capacity (source).

One physical issue that can intensify text neck symptoms are poor neck & shoulder mobility. Neck & shoulder mobility movements are a key portion of Tampa Strength’s personal training programs. Every workout we create, for both our in-person or online clients, include movements that aim to improve the flexibility, mobility, and/or stability of the neck & shoulder joints. The following videos highlight 3 specific movements from our personal training program that improve neck & shoulder mobility.

Neck CARs

Stand with hands by your side and feet about hip-width apart. Retract/pull your head back till you give yourself a double chin. Then flex your neck, pushing your chin towards your chest. Once you reach the flexion end range, rotate your head to the left and try to touch your chin to the left shoulder collarbone, ceiling, right shoulder collarbone, and back to the chest. Reset and begin the movement rotating the chin to the right. Perform 5 repetitions rotating each direction.

Prone Infinity Hovers

Lay face down with your right hand, palm down, behind your head and your left hand, palm up, on the base of your spine. Moving both arms simultaneously, extend your arms laterally and switch the positions of your hands, left hand behind head, right hand on the base of the spine. Make sure to retract your scapula during the entire movement. Perform 5-10 repetitions.

Shoulder CARs

Stand with feet hip-width apart and hands by your side. Slowly raise one arm in front of your body with your palm facing your ear. Once you reach your anterior end range, slowly turn your palm away from your ear and continue rotating your arm to your posterior end range. Reverse the direction of the rotation and return the hand to the starting position. Make sure you keep your shoulder girdle in line with your hips. Complete 3-5 shoulder CARs with the right arm then switch arms.

 

These movements will enhance the flexibility, mobility, and/or stability of the neck & shoulder joint, which can minimize your text neck symptoms.

Whether it be in-person or online through the Tampa Strength App, call 813-731-2901 to learn more about all the golf fitness training opportunities Tampa Strength has to offer.