7 simple movements made to prevent neck disease by bending down to use smartphones

This article will share with you 7 simple exercises to help protect and prevent neck-related diseases due to the process of bending down to use smartphones for a long time.

Staring at a smartphone or computer for a long time is the leading cause of shoulder pain, regardless of whether you are sitting in the right position or not.

Of course many people will choose the extreme solution of not sitting or using electronic devices anymore. But in fact, whether you quit using electronic devices, bending down or looking at something will still damage your neck, back and standing.

The popularity of smartphones is growing, the proportion of people with this syndrome is higher.

What is Tech Neck syndrome and why using smartphones can lead to neck pain?

Doctors name neck pain syndrome due to modern lifestyle and electronic devices called "Tech Neck" . As the popularity of smartphones grows, the proportion of people with this syndrome is higher and causes pain for patients.

In fact, the culprit behind Tech Neck is not a smartphone but your head . Dr. Chris Tomshack, founder and CEO of HealthSource (the company that specializes in developing chiropractic therapy with more than 400 clinics in the US) said that our heads tend to curve forward. The weight of the head weighs 10-11 kg. But if the head is bent forward, the pressure that it rests on the lower bone system can be up to 23-27kg.

Of course our necks are not capable of dealing with such continuous compression head pressure for a long time. After a long period of compression, the muscles around the neck begin to stiffen.

After a long period of compression, the muscles around the neck begin to stiffen.

Tech Neck's expression is sore neck, headache and spreads to the eyes, temples, skull bottom and both shoulders. Most doctors advise patients to limit the use of electronic devices to reduce stress on the neck area and provide opportunities for head muscles to rest.

Some preventive solutions are given by experts:

1. Hold the phone just below eye level. Use your index finger to text, not your thumb
2. When using electronic devices, pay attention to sitting in a straight position and your feet should be flat on the ground
3. Stand up for about 20 minutes and turn your shoulders back. It's best to walk to relax the tendons.
4. Get in the habit of straightening your back when moving, avoiding hunchback, which stretches the shoulders and neck muscles

In the case of Tech Neck, you can do the following 7 simple movements to improve the pain and rehabilitation of the neck area.

The exercise pushed the chin in (Chin Tuck)

This action reverses the curvature of the upper back and straightens your neck. You can stretch all muscle areas to the front of the neck and cause the back muscles to shrink. In contrast, Tech Neck often causes your back muscles to relax excessively. Over time, stretching your back muscles creates hunchback and affects your gait.

How to do it: When standing, hold your chin behind your body. Hold for 10 seconds and repeat 5 times. Perform this action about 2 times / day.

Avoid looking down. Your eyes must focus on looking at the front wall or objects at eye level.

Neck stretch exercise (Neck Extension)

This action improves the movement range of the neck and relaxes all muscle areas around the neck.

How to do it : Sit up straight with your shoulders, tilt your head back and look at the sky or ceiling. Press down on the forehead with a slight force. Hold for 20 seconds and repeat for 5 times. Do at least 2 times / day.

Avoid stretching the muscles in your neck and shoulders. Pay attention to turn your head to the old position.

Neck stretching exercises (Side Neck Stretch)

This action helps stretch the muscles and soft tissue structures on the sides of your neck. According to Tom Tomack, this movement helps improve the motion range of the neck.

How to do it : In standing position, relax your neck muscles and start tilting your head to the left, moving your left ear toward your left shoulder. Hold for 10 seconds and repeat 5 times. Then switch sides.

Avoid muscle contraction in the neck area and be careful of pulling force, otherwise it may lead to a twisting of the neck.

YWTL exercises

Stretching your shoulders forward will help relax your shoulder muscles, biceps and forearms.

Doing:

1. Y: Stand, stretch your arms straight up, then spread your fingers upwards to form a Y shape and start rotating your wrists. Note that the thumb must always point back and must push your shoulder back without bending your back. Maintain movement for 30 seconds.
2. W : From the Y position, bend your elbows down and touch the spine until your arm forms a W-shape. This will help your shoulder blades closer together (your thumb is still right). pointing to the back). Keep it for 30 seconds.
3. T: From position W, continue stretching your arm so that it balances between the shoulders and forms a T-shape. Keep your hands stretched straight and the palms facing up. Hold for 30 seconds.
4. L : Finally, bring the elbow down from the T position so that each arm forms an L shape and is perpendicular to the body part 90 degrees. Remember to keep your palm up. This action will help the shoulder blade closer together. Hold for 30 seconds.

Avoid pointing your thumb in the other direction and avoid stretching or contracting excess muscle mass. Try to extend your arms and fingers to create maximum comfort for your muscles.

Doorjamb Posture Assessment / Stretch movement (Doorjamb Posture Assessment / Stretch)

According to Matthew Comer, a trainer and instructor of Pilates exercise to effectively lose weight at the Pilates Club, San Diego, USA, this position helps the middle back muscles in the shoulder blades and spine relax. Especially this posture also helps to stretch the chest muscles.

How to do it: Stand at a doorway and stand about 0.6 meters away from the door frame. Let the pelvis and spine above the station into the sill. Behind the head let the station enter the door frame. Keep moving your hands toward your shoulders, your palms facing down. Hold the person in that position for 60 seconds. Repeated 3-4 times / day.

Avoid contact with the top of the door frame.

Upright Chest Lift Exercise (Upright Chest Lift)

This action helps lengthen muscle groups in the anterior abdominal wall. The muscles in the back will also be rested to keep your posture better.

How to do it: Stand or sit, knit your hands on the protruding part at the back of your neck. Move your eyes forward, bend your upper body slightly. Continue to hold for 30 seconds.

Avoid turning your head too low, you should not tilt your pelvis but only lift up the chest and sternum. Now the back will be responsible for keeping your pelvis standing still.

Chest lift-type muscle lift exercises (Chest Lift Face-Down)

This exercise helps strengthen the main muscle strength. Comer said: "Imagine your whole spine is leaning on an invisible wall."

How to do it: Lie on your stomach, your feet away from your hips. Place your hand in front of your face and keep your elbow slightly bent. Place the forehead on the cushion of the stacked hands. Use the abdominal muscles to lift the shoulder blades, arms and head equally, about 2cm from the floor. Keep it for 30 seconds.

Avoid lifting your legs. It's best to let your feet relax naturally.