NECK
Tech & our neck
Most of us don’t even realize how often we are checking our screens (smartphones / tablets / laptops) until a sort of pain arises. That pain is from the Tech Neck. It creeps from the base of the skull all the way down to mid back. It does so because the body is not designed to stay in this uncomfortable head position for long periods of time. Headaches / stiff necks / neck spasms / pain between the shoulder blades are common complaints. Sounds familiar?
atlas & axis
The cervical spine protects the sensitive spinal cord and also carries a big load : the head. The neck is relatively fragile, however it is perfectly designed to hold this big coconut up right. A healthy ‘C’ curve in the cervical spine, which is also known as the curve of life is not only the prerequisite for free movement of the head, but also for our wellbeing. Losing this natural ‘C’ curve (lordosis) due to overload / permanent abnormal position brings about the pains of tech neck. Basically, the more we look down, the more the muscles have to work to keep the head up.
The atlas and axis (right at the base of the skull) are specialized to allow a greater range of motion than normal vertebrae. Together, the atlas and axis enable the head to rotate and turn. When we spend long periods of time holding the head at a 45° angle it places an incredible amount of stress on each vertebrae.
hope
Technology is constantly shaping our experience of the world and our bodies. But the speed and intensity at which screens found their way into nearly every facet of our lives and every moment of our day is pretty scary. Here is great news : the forward bend of the head is not required with the use of screens!!!
Just now, after reading this, lift up your head and look up to the sky. Give yourself a nice deep upward stretch of the neck. Feels so gooooooood.
free the neck!
Bad news : if you ignore the early warning signs of tech neck, the symptoms will only worsen. Good news : here are some easy tips on how to prevent or at least alleviate pain in the neck from the use of screens.
You can keep the upper body activated and still get your work / reading / scrolling done. Joy!
Move
One of my strongest belief is that we can always benefit from more movement in our daily lives. So number one tip is to get up and move every 30 minutes for a little full body jiggle or a walk (go for another coffee!). It will also get the blood circulation going – which is well needed for the brain to keep working.
One of the major problems with tech neck is that most people are unconscious of the amount of time they spend / loose on their screens. Hours can just fly by.
>>> So set yourself a reminder or an alert to get up and move.
Feel
Your body will let you know if something is wrong. There is a difference between good pain and bad pain – the good is the result of exercise and safely using the muscles, and the second is the result of awkward movements or stress. Knowing the difference between the two is essential – take the time & learn from your body. If you can make that distinction, you should be able to make adjustments when you start to feel the onset of tech neck.
Look
This is an obvious one... but somehow the whole world forgot about this : Bring the screen to eye level. That's it - problem solved!
Work it out
When we do aerobic exercise, it sends oxygenated blood to those tired muscles and washes away the chemicals that cause inflammation and pain. Even a little bit of work out / run / cycle / dance / dynamic yoga will work magic. * however, do not put extra load on your neck if you feel bad pain *
Ultimately nothing is bad in moderation – if you stay connected to the self & what makes you inspired, the body will share its wisdom. May you feel compelled to bring healthy technological hygiene into your days.
one active stretch + four easy stretches
ACTIVE STRETCH : Keep your head right above your torso. Bring your left hand to the side of the head. Push into your hand as much as your hand pushes into your head – equal force on both sides – for 20 seconds. Repeat on the right side. Next, do the same thing going forward, pushing your hand against the forehead. Lastly, interlace your fingers behind the head and push back.
PASSIVE STRETCH : Place your hand on top side of your head and lean sideways just from the weight of the hand – no need to add more.
ARM UP + HEAD DOWN : Lift the left arm with 90° bent elbow (like someone saying a very formal and stiff 'hello'). Then tilt the head down towards your right (opposite) shoulder. That sensation is the levator scapulae muscle extending – yay! Other stretch also here
YOGA : The key posture here is Cobra, perfect for tech neck. Laying on your stomach resting on your elbows bent 90°. Push the shoulders back. You can lift the head upwards to give extra lengthening for all the front body.
HANG : just hang off the wall (... go ahed figuratively if you feel!) or in a doorway with arms on the side and head dropping forward.
