Text Neck Exercises

Since the invention of cell phones, people have been suffering from headaches, neck pain and a loss in the normal curvature of the spine — a syndrome called “Text Neck.”

It’s a modern medical problem that doctors are beginning to see in children. Chiropractor Dr. Dean Fishman explains how it occurs, how to fix it and how to prevent it.

If you're feeling the effects of "Text Neck," these exercises may help. Be sure to consult your physician before engaging in any new form of exercise.

Prone Neck Extension: Lie face down on a treatment table or firm surface. Keep your arms by your side. Lock your shoulder blades back and down. Extend your head up to look at the ceiling, then lift your shoulders, and eventually your chest.  Hold this position for 10 seconds, then very deliberately, lower the chest, shoulders and head. Repeat ten times.  

Prone Arm Abduction: Lie face down with your head and upper chest just off a gym ball. Lock the shoulder blades back and down. Arms should face down towards the floor with the thumbs facing out, the hands supinated. Abduct the arms out so your body resembles a “T”. Return the arms down toward the floor while still maintaining the shoulder blades back and down.  Make the movement of the arms slow and deliberate. Repeat twelve times. 

Snow Angels: Stand with your back and heels against a wall. Bring the arms as far back to the wall as possible so both arms are at a 90-degree angle. Lock the shoulder blades back and down. Then slide your arms over your head, while keeping your arms against the wall. Once overhead, bring the arms down so the elbows are flush against your side. Never allow your arms to come off of the wall. The movement is slow and deliberate. Repeat 12 times.