On average, how much time do you spend looking at a screen each day?
You spend a good portion of your day checking Facebook notifications on your phone, working on your laptop, or watching Netflix on your tablet. under With some kind of technical device.
Therefore, the scary thing is tech neck occurs. As people continue to spend more and more time looking at their devices, neck pain in our society has skyrocketed as a result. Read a photo tutorial of yoga poses to relieve neck pain.
Tech neck? Here are 8 yoga poses (video) to relieve tension in your neck and shoulders.
What is the exact cause of neck pain?
When you look down at your device, your weight follows your gaze. Your head tilts forward, putting stress on your upper back, and your shoulders and thoracic spine round forward to compensate.
This shifts excess weight to your lower back, compensating for the strain by reducing the curvature of your lower back. When one small movement leads to another, the whole body becomes misaligned, which inevitably causes pain.
according to recent researchIn the neutral position, an adult’s head weighs approximately 10 to 12 pounds.
But when you factor in gravity, that weight jumps to 27 pounds if the head is tilted forward just 15 degrees out of its neutral position. At 30 degrees it weighs 40 pounds, at 45 degrees it weighs 49 pounds, and at 60 degrees it weighs a whopping 60 pounds.
Combat Tech Neck – Here’s how!
Obviously, the heavier your head is, the more strain it places on the surrounding muscles and your entire body. The best way to counter the effects of technology necks is to minimize them in the first place. When looking at the screen, try your best to hold your device at head height and keep your spine in a natural position.
But if you’re already experiencing pain from poor posture, luckily yoga can help.
7 yoga poses to relieve neck pain:
The following seven yoga poses and yoga-inspired positions will stretch and strengthen the muscles in and around your neck, which tend to contract and stretch when you move your neck from a neutral position. Helpful.
Practice each pose consciously and move only within your limits. Consistency and patience are key factors in reducing neck pain for technicians, so take it slow.
Practice these seven yoga poses to relieve high-tech neck pain.
1. Neck stretch
Anyone who has experienced high-tech neck clearly has tense neck muscles. Simply stretching and lengthening these overused muscles can alleviate some of the pain.
Here’s how:
Start sitting in a comfortable position (this can be in a chair or on the floor). Try to align the top of your head over your shoulders and your shoulders over your hips. Sit up straight and find the length of your entire back.
While maintaining this position, reach your right arm behind your back and grab your left bicep (if you feel you can’t reach it, wrap a yoga strap or towel around your left bicep and use your right arm to grab it). You can also grab (hand). Place your left arm on your lap and relax your shoulder away from your ear.
Inhale and reach the top of your head toward the sky, and as you exhale, slowly release your left ear toward your left shoulder. Soften your shoulders and jaw while stretching the entire right side of your neck. Look down or up to find the stretching angle that works best for you.
Continue to take 5 to 10 deep breaths, then repeat on the other side, changing the tilt of your arms and head.
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2. Thread the thread on your shoulder
Shoulder stretches are also essential to eliminating neck pain, as the shoulders account for much of the remaining sag in the neck, and a high-tech neck can greatly distort the position of your body.
Here’s how:
Get on all fours in a tabletop position, with your shoulders aligned over your wrists and hips over your knees. As you inhale, extend your right arm toward the sky and open your chest to the right.
As you exhale, “thread the needle” by extending your right arm under your left shoulder and lowering your right shoulder and right cheek to either the floor, block, bolster, or blanket.
You can leave it as is, but if you want an even deeper release, wrap your left arm around your waist (perhaps hooking your fingers in the crease of your lower back) and twist your chest further to the left to open it up. Continue taking 5 to 10 deep breaths, then repeat on the other side.
3. Supported Fish Pose
This position is perfect for preventing the posture that most people maintain throughout the day, hunched over a computer and looking down, which can lead to technology bottlenecks. Opening your chest and shoulders and moving your neck in opposite directions can help improve high-tech neck symptoms.
Here’s how:
Lean on a block, rolled yoga mat, pillow, rolled blanket, stack of books, or yoga wheel. Place the object you want to use directly below your thoracic spine (the bottom of the object should touch the bottom edge of your shoulder blades) and allow your chest to expand upward toward the sky in a supported backbend.
You can release your arms toward your hips, spread your arms wide in a T-shape, or extend your arms above your head (each option stretches a different part of your pectoralis major muscle, so , feel great (choose one), or all three (or even all three!).
Completely relax your weight onto the object you are leaning on and relinquish control of your muscles. Hold for about 3-5 minutes, continuing to breathe deeply.
4. Dolphin pose
Stretching is important to address tech neck, but so are strengthening exercises. Dolphin stretches and strengthens the muscles around your neck to create a stable base for placing your (heavy!) head in a healthy position.
Here’s how:
Again, start on all fours in a tabletop position. Place your forearm on the floor and grab your opposite elbow so your arm is shoulder-width apart.
Maintain that distance while placing your forearms parallel to each other on the mat. Spread your fingers wide and press your forearms firmly down to lift your chest off the floor.
From here, tuck your toes, lift your knees off the mat, and begin walking your legs into a downward dog shape, keeping your forearms on the floor. Try to walk with your feet as close to your hands as possible (flex your knees freely here).
Continue pressing your forearms into the floor and widen your chest toward your thighs. Release the weight on your head and let gravity hang heavy. Continue to take 5 to 10 deep breaths.
5. Forward bend with neck stretch
By letting gravity pull the weight of your head and torso down toward the floor, you can stretch your cervical spine and release tension in your neck and shoulders.
Here’s how:
Perform a standing forward bend, or classic Uttanasana, with your feet hip-width apart and hinged forward at the hips. Bend your knees as much as you like. Release the weight from your head and torso and allow everything to fall down to gravity.
Interlace your fingers behind your neck to ease the weight of your arms toward the floor. Be careful not to push or pull on the neck here. Instead, add more arm weight to further your release. Hold for approximately 1 minute.
6. Forward bend with chest and shoulder stretch
As mentioned in the previous pose, using gravity and your own body weight can help you stretch deeper. This stretch will help release your shoulders and chest (both of which are very compressed due to the high-tech neck).
Here’s how:
Start with the previous bend, but this time clasp your fingers behind your back and extend your arms as straight as possible over your head. Start by extending your arms straight up, then let gravity lower them toward the front of your mat.
Squeeze your shoulder blades together and widen your chest. Keep your torso and head heavy and relaxed. Hold for approximately 1 minute.
7. Wall chest & shoulder opener
As mentioned earlier, to relieve the pain and tension caused by high-tech neck, it is important to release tension and tension in the chest and shoulders. Our bodies are one interconnected web, and releasing tension in one area helps relieve tension in other areas as well.
Here’s how:
Stand 1 foot away from the wall in a neutral position. Stand tall and place your shoulders directly above your hips. Keep your heels and toes hip-distance apart and your knees slightly bent. Gently activate your core and support your spine.
Place your right hand on the wall in line with your shoulder, fingers pointing to the right. Keeping your spine neutral, slowly begin to move your torso away from the wall, walking your legs as far to the left as you feel comfortable. Breathe into the release through your chest and shoulders, taking about 5 to 10 deep breaths, then repeat on the other side.
Undo the negative effects of your desk with this class
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Neck pain disappears!These yoga poses will help
Practicing these yoga poses to relieve neck pain can provide some relief from high-tech neck pain. Please remember. The poses and stretches themselves are just as important as restructuring your posture when using technical equipment.
The best way to relieve high-tech neck pain is simply to prevent it, and yoga can certainly help in the process.
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