Neck Ache Due To Excessive Phone Use? Try These Exercises For Relief

Neck Ache Due To Excessive Phone Use? Try These Exercises For Relief

Health

Excessive phone use can cause neck pain from poor posture and muscle strain. Luckily, these exercises can help ease neck pain. Read on to learn how these exercises work and how to do them for the best results.

7 Exercises to Help Reduce Neck Pain:

1. Neck Stretches

   • Stretching the neck muscles helps reduce tension and improve flexibility.
   • How to perform:
     • Sit or stand up straight.
     • Slowly tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch on the opposite side of your neck.
     • Hold the stretch for 15-30 seconds.
     • Repeat on the other side.
     • You can also gently rotate your head from side to side to stretch the neck muscles.

2. Chin Tucks

   • Strengthens the muscles that support proper posture and neck alignment.
   • How to perform:
     • Sit or stand up straight with your shoulders relaxed.
     • Gently tuck your chin towards your chest, keeping your head level.
     • Hold for 5-10 seconds, then relax.
     • Repeat 10 times.

3. Shoulder Blade Squeezes

   • Improves posture and relieves tension in the upper back and neck.
   • How to perform:
     • Sit or stand with your arms by your sides.
     • Squeeze your shoulder blades together, as if trying to hold a pencil between them.
     • Hold for 5-10 seconds, then relax.
     • Repeat 10 times.

4. Upper Trapezius Stretch

   • Targets the upper trapezius muscles, which often become tense with poor posture.
   • How to perform:
     • Sit or stand up straight.
     • Gently tilt your head to one side, bringing your ear towards your shoulder.
     • Use your hand on the same side to gently pull your head further into the stretch.
     • Hold for 15-30 seconds, then switch sides.
     • Repeat 2-3 times on each side.

5. Levator Scapulae Stretch

   • Targets the levator scapulae muscle, which can become tight with poor posture.
   • How to perform:
     • Sit or stand up straight.
     • Rotate your head to one side and slightly tilt it downwards.
     • Place your hand on the same side on the back of your head and gently apply pressure to increase the stretch.
     • Hold for 15-30 seconds, then switch sides.
     • Repeat 2-3 times on each side.

6. Neck Rotations

   • Improve neck mobility and reduce stiffness.
   • How to perform:
     • Sit or stand up straight.
     • Slowly rotate your head to one side as far as comfortable.
     • Hold for a few seconds, then return to the starting position.
     • Repeat on the other side.
     • Continue alternating sides for 10 repetitions.

7. Scalene Stretch

   • Stretches the scalene muscles on the sides of the neck, reducing tension.
   • How to perform:
     • Sit or stand up straight.
     • Reach behind your back with one hand and hold onto the chair or your opposite wrist.
     • Tilt your head slightly away from the side you're stretching.
     • Gently pull your head towards the opposite shoulder until you feel a stretch on the side of your neck.
     • Hold for 15-30 seconds, then switch sides.
     • Repeat 2-3 times on each side.

Performing these exercises regularly can help reduce neck pain caused by too much phone use. Start slowly and increase the intensity as you feel comfortable. If you experience severe pain or discomfort, stop the exercises and consult a healthcare professional.