Download the PDF pose chart here: [ Ссылка ]
If you spend most of your day hunched over a computer, working with your hands, or even carrying a baby, you might be developing a forward head posture, often referred to as “tech neck” or “text neck”.
Your body adapts to your environment over time, so if you’re keen to avoid a forward head kyphosis posture (curvature of the spine), it’s smart to be proactive now with corrective exercises.
In this video I’ll show you two stretches and one strength exercise that require just six minutes of your time. The only thing you need is an exercise band. You can even practice them right at your desk.
VIDEO CONTENTS
00:00 What is Tech Neck?
01:37 Anatomy of Tech Neck
03:34 How to Fix Your Workstation
07:10 Corrective Exercises
08:09 Arrow Pose
10:25 Seated Cliffhanger Pose
13:00 Banded Rows
DISCLAIMER – Please do not use this video to diagnose or treat a severe injury. If you’re suffering from neck pain, and/or experiencing any dizziness, bladder problems, muscle weakness in your shoulder, arm, or hand, see a doctor.
ANATOMY
Your head weighs about 5kg (11lbs), so it’s like carrying a bowling ball on top or your neck. If your head stays mostly centered, your posture stays balanced. If your bowling ball is flopped forward all day for weeks, months, or years, your body will start to adapt with short and tight muscles at the front of your neck, and loose, longer muscles along the back side.
There are over 20 muscles in the neck area and correcting an imbalance, involves stretching the muscles at the front, strengthening the muscles at the back, and fixing your workstation position to reduce the cause of the imbalance in the first place.
WHEN MIGHT YOU FEEL DISCOMFORT?
*After hunching over a laptop
*After looking at your phone for long periods
*After working with your hands all day
*After carrying a small child
BEST PRACTICES
*Fix your workstation
*Use a laptop stand to angle your monitor
*Practice neck stretches at your desk
3 POSES WE'LL LEARN
1) Arrow Pose
2) Seated Cliffhanger
3) Banded Rows
WANT MORE?
* 21-Day Happy Back Challenge: [ Ссылка ]
* Check out this article: [ Ссылка ]
* My podcast: [ Ссылка ]
* Main site: [ Ссылка ]
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#TechNeck #ForwardHeadPosture #neckpain
